What Considerations are Important for Implementing a Healthy Diet for Children?

What is a "Healthy Diet"? What Considerations are Important for Implementing a Healthy Diet for children?

What exactly is meant by a "healthy diet"?

A healthy diet should consist of a variety of foods, including grains, fish, meat, eggs, dairy products, fruits, and vegetables. These foods should provide essential nutrients such as carbohydrates, protein, fats, dietary fiber, minerals, vitamins, and trace elements, in proportions that meet the body's needs. Fruits are rich in carbohydrates, water-soluble vitamins, minerals, antioxidants, and dietary fiber, which are all beneficial for maintaining children's health. The carbohydrates in fruits are mainly disaccharides and monosaccharides, which are easily absorbed by the intestines. The organic acids in fruits stimulate the secretion of digestive glands, enhancing appetite and aiding digestion.

Can young children consume coarse grains? It's acceptable to introduce some coarse grains to babies. Coarse grains generally have lower carbohydrate content and higher dietary fiber compared to refined grains. They are rich in B vitamins, iron, magnesium, zinc, selenium, potassium, calcium, vitamin E, and bioflavonoids. However, children under 3 years old should consume coarse grains in moderation and preferably in a processed form. Combining coarse and fine grains, such as making "mixed grain porridge" from rice and millet, or using coarse grains to make steamed cakes, can be suitable for children. Children who are underweight, have low immunity, or are deficient in calcium and iron should consume coarse grains cautiously.

Are starchy foods beneficial for young children?

Starchy foods such as sweet potatoes, yams, and potatoes contain high-quality starch that is easily digested. They are suitable for infants and have hydrating and bowel-regulating properties. Starchy foods can also absorb fats and toxins. Sweet potatoes, in particular, are rich in vitamin A and vitamin C, even more so than carrots and certain fruits. Regular consumption of starchy foods can prevent vitamin A deficiency and reduce the risk of dry eye disease in children. Furthermore, sweet potatoes contain abundant glutinous protein, which has significant anti-cancer effects and helps maintain the elasticity of blood vessel walls, preventing or alleviating arteriosclerosis, which is particularly beneficial for young children.

Can babies consume snacks? Babies can be given healthy snacks that promote their well-being, such as:

• Fresh cheese, which contains linoleic acid that enhances memory and zinc that regulates neurotransmitter synthesis, promoting brain development.

• Whole-grain bars with added dried fruits that are more nutritious than regular biscuits.

• Nori seaweed, rich in vitamins and minerals, especially iodine, which prevents growth retardation caused by iodine deficiency.

• Peanut butter, which is rich in vitamins A and E, folate, calcium, magnesium, zinc, iron, fiber, and protein, benefiting brain development and overall health.

• 100% pure fruit juice and probiotic drinks.

• Mixed nut snacks containing peanuts, cashews, almonds, and macadamia nuts, which are healthy for children.

However, caution is necessary as a survey from 2012 in cities like Beijing and Shanghai revealed that 34% of surveyed children experienced physical discomfort due to snacking. The report identified potential hazards in 9 commonly consumed snacks for children, including ham sausages, preserved fruit, jelly, ice cream, biscuits, chewing gum, potato chips, and milk tea. For instance, ham sausages had a high nitrite usage rate of 85.71% in the surveyed samples, and excessive nitrite intake can lead to the formation of carcinogenic nitrosamines. Additionally, colorful snacks can be detrimental to children's health, as they often contain lead in various forms, including colored beverages and cream cakes.

Promoting a healthy diet enhances children's brain development and improves their academic performance. This requires dietary balance and a focus on brain-boosting foods like fish, nuts, and berries. Excessive consumption of snacks can be harmful due to the presence of artificial colors, additives, flavorings, expansion agents, and trans fats. A type of fish called "small white dragon fish" found in the East China Sea has tender meat that children enjoy and can be prepared by steaming or braising. A study from the University of Alberta in Canada validated the relationship between a well-balanced diet and academic performance using standardized scoring methods for children. The research revealed that increasing fruit and vegetable intake while reducing fat consumption significantly prevented declines in academic performance. The group with the best diet quality demonstrated a 41% improvement in academic performance compared to the group with the lowest diet quality. This study underscores the importance of providing nutritious school lunches.

A healthy diet should also prioritize cleanliness and avoid pathogenic microorganisms and harmful substances. An unhealthy diet is characterized by an imbalanced food structure, insufficient essential nutrients, excessive saturated fats, trans fats, sugar, and salt, and poor food hygiene. Proper food storage, processing, and cooking methods are also essential to preserve nutrient content. For example, stir-frying vegetables like zucchini, garlic, and onions at high temperatures can produce carcinogenic acrylamide. Boiling vegetables with a lid as soon as moisture is released can be a safer method of cooking. When processing vegetables, it's advisable to cut them into larger pieces to minimize the release of acrylamide, which occurs more quickly when vegetables are thinly sliced.