Health Information
Nutrition for Children in Middle and High Grades 中高年級學童營養
Nutrition for Children in Middle and High Grades 中高年級學童營養
2024/1/15
Breakfast is a must in the morning.
- It is suggested that breakfast should be based on whole grains, such as plain bread, steamed bread, bread, radish cake, oats, with high-quality protein and vegetables and fruits. Insufficient intake of carbohydrate will lead to a lack of sugar in the brain, which is easy to cause drowsiness. It is recommended to choose milk, soy milk and yogurt as drinks, rather than milk tea with non-dairy creamers and black tea with empty calories.
Four portions of vegetables and three potions of fruits, with plenty of fiber for smooth defecation
- With seasonal food, fresh vegetables and fruits as the main ingredients, adequate dietary fiber intake can help gastrointestinal peristalsis, develop good daily defecation habits.
- The recommended dietary fiber intake for boys and girls is age+5(g).
Daily calcium supplements make bones and teeth strong
- Dairy products are a source of calcium easily absorbed. Fresh milk, milk powder mixed with water or yogurt are good choices. Besides milk, dried small fish, tofu, green vegetables and sesame are also rich in calcium. Calcium can also be obtained from these foods if you have allergies to or discomfort with milk.
Legumes, fish, eggs, and meat are good sources of protein
- Eggs, beans, seafood, poultry, livestock and other different kinds of food contain high-quality protein, which can be used to repair body tissues and is an important nutrient for children's growth. However, excessive consumption of deep-fried meat, such as crispy chicken fillets, fried chicken, fried pork chops, should be avoided.
As market snacks are high in oil and carbohydrate, fix yourself delicious and healthy snacks
- The commercial snacks in the market are often high in fat, sugar and even salt. Parents are advised to pay more attention to the nutrition labels on the products when choosing for their children. Or they can work with their children to make snacks that are fresh, with less oil and sugar, so that children can eat healthy.
Drink less beverages and more water to keep colds away from you
- The Ministry of Health and Welfare recommends that school children consume about 1,500 C.C. of water per day. As the human body is made up of 70 % of water, water can help transport nutrients, promote metabolism, regulate body temperature, and discharge waste from the body. Therefore, we must always replenish enough water to maintain the normal operation of the human body!
Moderate exercise is indispensable for you to grow tall but not fat
- The Ministry of Health and Welfare recommends that school children develop regular exercise from an early age. They should exercise at least 30 minutes a day and at least three times a week, each time bringing their heartbeat to 130 beats per minute. If the exercise time of school children who need weight management does not increase, they should consider increasing exercise intensity to burn off excessive calories.
Learn to brush your teeth correctly and say goodbye to decayed teeth
- The Ministry of Health and Welfare recommends that school children brush their teeth at least three times a day after three meals, and then one more time before bedtime, at least three minutes each time.
- Dental cleaning equipment for children aged 6-12 years: toothbrush (or electric toothbrush for children)+floss+fluoride tablet +fluoride toothpaste+regular fluoride application or fluoride mouthwash use (for either "once a week" or "once a day.”
Recommended daily diet for children in grades 3-6
Physical activity
|
Low
|
Moderate
|
||
Gender
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M
|
F
|
M
|
F
|
Calorie (kcal)
|
2050
|
1950
|
2350
|
2250
|
Whole grains (bowl)
|
3
|
3
|
4
|
3.5
|
Unrefined (bowl)
|
1
|
1
|
1.5
|
1.5
|
Refined (bowl)
|
2
|
2
|
2.5
|
2
|
Legumes, fish, eggs, meat (portion)
|
6
|
6
|
6
|
6
|
Low-fat dairy products (cup)
|
1.5
|
1.5
|
1.5
|
1.5
|
Vegetables (dish)
|
4
|
3
|
4
|
4
|
Fruits (portion)
|
3
|
3
|
4
|
3.5
|
Fats and oils, nuts and seeds (portion)
|
6
|
5
|
6
|
6
|
Fats and oils (teaspoon)
|
5
|
4
|
5
|
5
|
Nuts and seeds (portion)
|
1
|
1
|
1
|
1
|
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電話:(04) 22052121 分機 13253
HE-8C058-E
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