With the theme of "knowing food is power", the Chinese student nutrition day in 2022 put forward nutrition and health suggestions to parents, which can be summarized as six challenges: providing children with five kinds of vegetables every day; Do not buy sugary drinks, and encourage children to drink plain water; Substitute fruit or nuts for your child's snacks every day; Cooking with children; Sports with children; Keep your child asleep. It was pointed out in the report on nutrition and chronic diseases of Chinese residents in 2020 that one in five Chinese children aged 6 to 17 may be overweight or obese. Therefore, for the sake of children's health, parents should pay close attention to their growth and development, especially diet. Today, we will focus on how to effectively complete the first three challenges. 5 kinds of vegetables per day Vegetables are rich in vitamins, minerals and dietary fiber, with the characteristics of low energy and high nutritional density. They are an indispensable part of the diet. However, in clinical work, we found that many children did not eat enough vegetables, and there were many children who did not like eating vegetables but only meat. We recommend that you provide five kinds of vegetables when preparing meals for your children every day. At first glance, it seems a little difficult. In fact, it is not difficult to do so. You can divide five vegetables into three meals, such as one for breakfast and two for lunch and dinner. Recipe reference: add small tomatoes for breakfast; For lunch, fried meat with celery and spinach with peanut; For dinner, choose minced garlic, oatmeal, cabbage and tofu soup. Do not buy sugary drinks Parents should not buy sugary drinks for their children and should encourage them to drink plain water. Sugary beverage refers to the beverage containing white granulated sugar, fructose syrup, honey and other raw materials in the ingredient list. Under normal circumstances, children need to drink at least 1000 ml of water throughout the day. When the weather is hot or sweating more, they can increase their drinking water to 1500 ml. If children have developed the bad habit of drinking sweet drinks, they can be guided to gradually reduce the sweetness of the drinks and slowly adjust their tastes. For example, first mix the sweet drink you often drink with water, gradually increase the proportion of water, reduce the proportion of drinks, and finally achieve the goal of drinking boiled water. If you can't correct it in a short time, you can also make some fruit and vegetable juices to reduce the intake of refined sugar. Transitional drink: squeeze watermelon, orange, mango, strawberry and other fruits with natural sweetness and rich in water, and drink them fresh. It is recommended to drink fruit residue together, so as to absorb nutrition more comprehensively and reduce the loss of nutrients. Replace snacks with nuts or fruit Potato chips, hawthorn chips, biscuits and cakes are all popular snacks for children, but these foods are all high in oil, salt and sugar, and are also one of the accomplices to obesity, hypertension and hyperlipidemia. If you prepare snacks for your child, we suggest using nuts or fruit instead as a supplement to your child's daily meals. However, it should be noted that when children eat nuts, they should pay attention to food safety. They should not talk and laugh, chase and play, and avoid accidental inhalation, which may cause foreign bodies to invade the esophagus and airway. To ensure safety, children under 3 years old should not eat nuts. If necessary, parents can grind nuts and eat them. Type selection: choose common roasted nuts, and try not to eat nuts with salt baked, amber and other flavors; Choose fresh seasonal fruits instead of candied dried fruits. (outlook new era)