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Not enough whole grains, dairy products, vegetables or too many snacks and soft drinks? These bad eating habits can lead to obesity and vitamin B deficiency in children. Poor nutrition, inactivity and not eating breakfast can also affect the health and growth of children.

What is a good eating habit?

• Eating breakfast helps students concentrate in class.

Breakfast should be based on whole grains, coupled with high-quality protein, vegetables and fruits. The principle of making breakfast should be less oil, sugar and salt, so as to have a vigorous day.

• Local, seasonal vegetables and fruits are fresh and nutritious and help growth.

Seasonal fresh vegetables and fruits produced locally are rich in fiber, vitamins and minerals, which can help children grow up healthily.

• Dairy products are preferred for good health and strong teeth.

Dairy products provide a lot of good protein and calcium, which can help the healthy growth of bone and teeth.

• Do not overeat beans, fish eggs, and meat, while more beans and less meat are more nutritious.

Beans, fish, eggs and meat are rich sources of protein and can be used to repair our body tissues. Choosing more soybean products and fish ingredients is the smart eating habits.

• Drinking water and taking exercise are required for digestion and absorption.

Water can help food digestion, promote gastrointestinal peristalsis, adjust body temperature, prevent constipation, eliminate waste, etc. When thirsty, boiled water works better than sugary drinks.

Notes besides diet

• Brushing 333

After three meals, remember to brush your teeth within three minutes, over three minutes each time, in order to maintain oral health, and have a strong gastrointestinal tract.

• Exercise every day

Get into the habit of exercising from a young age, at least 60 minutes a day!

Nowadays, children spend more time doing static activities, such as watching TV, surfing the Internet, playing computer games, and playing video games. The decrease in physical activity increases the probability of obesity and increases the risk of myopia. In order to cultivate a good pattern of activity, children should develop regular exercise habits from an early age. The World Health Organization (WHO) recommends that the amount of physical activity for school children:

1. Accumulate at least 60 minutes of moderately strenuous to strenuous physical activity per day.
2. Physical activity greater than 60 minutes per day may provide additional health benefits.
3. Most daily physical activities should be aerobic activities, and at least 3 strenuous physical activities should be carried out per week, including activities that strengthen muscles and bones.

Recommended daily diet for children in lower grades (grades 1-2)