营养健康科普的小知识？英文双语对照

首先，食物多样。儿童少年每天的食物要包括谷薯类、蔬菜水果、畜禽鱼蛋、奶类豆类及其制品，食物品种达到每天12种以上，每周25种以上。做到餐餐有蔬菜、天天吃水果，每天喝牛奶或酸奶达到300克以上，常吃豆制品，适量吃鱼、禽、蛋和瘦肉，适量吃坚果，且少盐少油，足量饮水。为满足身高迅速增长的需要，要多吃含钙丰富的奶及奶制品和大豆及其制品，同时多吃含维生素D丰富的海鱼、蛋黄等，多进行户外活动，促进钙的吸收和利用。为改善青春期生理性贫血，多吃含铁丰富的食物，如瘦肉、肝等， 搭配含维生素C丰富的蔬菜和水果。

　　其次，吃好早餐。儿童少年要保证一日三餐，两餐间隔4～6小时，三餐定时定量，做到早餐吃好，午餐吃饱，晚餐适量，少吃含高盐、高脂肪或高糖的快餐，尤其是西式快餐。不仅要每天吃早餐，而且要吃好早餐。营养充足的早餐至少应包括以下四类食物中的三类及以上：谷薯类，如馒头、米饭；肉蛋类，如鸡蛋、酱肉；奶豆类，如牛奶、豆浆；果蔬类，如苹果、黄瓜。要结合本地饮食习惯，丰富早餐品种，如芹菜牛肉馅的包子配豆浆，或者面包夹煎蛋黄瓜配牛奶，都是营养充足的早餐。

　　再者，选对零食。零食是一日三餐以外吃的所有食物和饮料，不包括水。合理的选择零食可以作为日常膳食的补充。儿童少年可以选择天然的、新鲜的、营养价值高、干净卫生的食物作零食，首选苹果、西红柿等水果蔬菜，含有丰富的维生素、矿物质和膳食纤维。再选酸奶、豆腐干等奶类、豆制品，可以提供丰富的蛋白质和钙。还可以选花生、瓜子等坚果，富含不饱和脂肪酸和维生素E。而糖果、薯片、及膨化食品所含的糖、盐或脂肪很高，这些食物不宜做零食。更不要把“三无产品”、“五毛食品”或路边小食品作为零食。吃零食的量要以不影响正餐为宜，两餐之间可以少量吃。多数饮料含大量的添加糖，过量饮用容易发生龋齿或肥胖，建议儿童少年不喝或少喝含糖饮料，更不能把饮料当水喝。要鼓励他们喝足量的白开水，少量多次，每天达到800～1400毫升。

　　第四，足量运动。充足的、规律的运动可以强健骨骼和肌肉、提高心肺功能、提升学习效率，降低疾病风险。儿童少年先要保证运动时间，每天累计60分钟以上身体活动，每次10分钟以上。再要保证身体活动强度达到中等及以上，会感觉身体微微出汗，呼吸心跳加快，最好是户外活动；每周最好进行3次以上高强度的身体活动。还要提高运动技能，培养运动爱好。做到运动强度、形式以及部位的多样化。另外，减少看手机、电脑和电视等视屏时间，每天不超过2小时，越少越好。还要保证充足的睡眠，小学生达到每天10个小时、初中生9小时、高中生8小时。

　　最后，认识食物。让儿童少年走进大自然，认识食物，学习营养知识，促进身体健康。懂得食物要经过播种、除草、施肥，付出艰辛劳动，历时几个月才可能收获。要让他们走进厨房，参与食物采购、制备和烹调，培养基本生活技能，传承优秀饮食文化。教会儿童珍惜食物、保护环境，从“光盘行动”做起，不剩饭菜；在外就餐点菜要适量，不铺张浪费。教给他们购买预包装食品时要仔细看食品标签，不光看生产日期和保质期，也要结合配料、营养成分表选择更加健康的食物。

　　总之，通过食物多样、吃好早餐、选对零食、足量运动以及认识食物，让儿童少年达到吃动平衡、保持健康体重的目的。记得要定期测量他们的身高和体重，了解营养状况，科学认知体型，预防儿童少年营养不良或超重肥胖。

Above all, food diversity. Children girl everyday food should include cereal potato kind, egg of fish of birds of vegetable fruit, cultivate, suckle kind of legume and its goods, food breed is achieved everyday 12 kinds of above, every week 25 kinds of above. Accomplish meat meat to have vegetable, eat a fruit every day, drink milk or yoghurt to achieve 300 grams above everyday, often eat bean products, right amount eat fish, birds, egg and lean lean, right amount eat nut, and little salt little oil, full amount waters. To satisfy the need that height increases quickly, want to take the grandma that contains calcium to abound and milk products and soja and its product more, eat the sea fish that contains vitamin D to abound, yoke to wait more at the same time, have outdoors activity more, the absorption of stimulative calcium and use. Give birth to rational anaemia to improve adolescence, eat the food that contains iron to abound more, wait like lean lean, liver, collocation contains the vegetable with vitamin rich C and fruit.

Next, eat good breakfast. Children girl should assure 3 eat one day, two eat are removed 4 ～ 6 hours, 3 eat are time and mensurable, accomplish breakfast to had eaten, lunch is satiate, dinner is right amount, eat the quick meal that contains tall salt, high adipose or high in syrup less, especially Western-style snack. Want to have breakfast everyday not only, and should eat good breakfast. The breakfast with enough nutrition should include at least the following 4 kinds of food reach above 3 kinds medium: Cereal potato kind, be like steamed bread, rice; Fleshy egg kind, be like flesh of egg, sauce; Grandma legume, be like milk, soya-bean milk; Fruit vegetables kind, be like apple, cucumber. Want to combine habit of this locality food, abound breakfast breed, if the steamed stuffed bun of celery beef stuffing distributes soya-bean milk, or cucumber of biscuit clip omelette distributes milk, it is the breakfast with enough nutrition.

Moreover, choose pair of snacks. Snacks is all food that eat beyond a day of 3 eat and beverage, do not include water. Reasonable choice snacks can serve as daily and prandial complement. Children girl can choose natural, fresh, tall, clean healthful food makes nutrient value snacks, the fruit such as first selection apple, tomato is vegetable, contain rich vitamin, mineral with prandial fiber. The grandma such as reelection yoghurt, bean curd doing kind, bean products, can offer rich protein and calcium. Still can choose the nut such as earthnut, melon seeds, contain a lot ofnot saturated fatty acid and vitamin E. And candied, potato piece, the candy that reachs Peng to change food place to contain, salt or adipose very tall, these food are unfavorable make sock. More not " 3 without the product " , " 5 wool food " or roadside snack serves as snacks. The quantity of snack wants with be not being affected prandial and advisable, between two eat a few OK eating. Most beverage contains many accretion candy, excessive is drinkable incidental dental caries or fat, proposal children girl is not drunk or drink the beverage that contain sugar less, cannot drink beverage when water more. Want to encourage them to drink the plain boiled water of full amount, a few for many times, achieve 800 ～ everyday 1400 milliliter.

The 4th, full amount moves. Enough, regular motion is OK and able-bodied skeleton and muscle, improve efficiency of heart lungs function, promotion study, reduce disease risk. Children girl should assure athletic time first, everyday accumulative total activity of body of 60 minutes of above, every time 10 minutes of above. In wanting to make sure body activity intensity is achieved again, wait reach above, can feel the body perspires slightly, breathe a heartbeat to accelerate, had better be outdoors activity; Had better have the body activity of above high strenth 3 times every week. Enhance athletic technical ability even, develop athletic interest. Accomplish the diversification of athletic intensity, form and place. Additional, decrease see the time inspecting screen such as mobile phone, computer and TV, do not exceed 2 hours everyday, had jumped over lesser. Assure enough sleep even, pupil is achieved everyday 10 hours, junior high school gives birth to 9 hour, high school 8 hours.

Finally, know food. Let children girl walk into nature, know food, learn nutrient knowledge, promote healthy. Know food to want a course to sow, weed, fertilization, pay hardships to work, a few months just may harvest last a period of time. Want to let them walk into a kitchen, participate in food to purchase, preparation and cook, develop basic life mastery of a skill or technique, inheritance is outstanding dietary culture. Church children cherishs environment of food, protection, from " CD acts " make, not leftover dish; Outer repast orders dishes should right amount, not grandiose and wasteful. Teach them to buy when packing food beforehand, want to read food label carefully, not only see manufacturing date and expiration period, also want to combine watch of composition of burden, nutrition to choose more healthy food.

Anyhow, pass food it is diversiform, good to eat breakfast, choose motion of pair of snacks, full amount and understanding food, let children girl achieve take the dynamic balancing, aim that carries healthy weight. Remember to measure their height and weight regularly, know nutrient state, scientific and cognitive bodily form, precautionary children girl hidebound or overweight fat.