General Nutrition and Health Knowledge: Tips for Healthy Eating During Summer Vacation

The summer vacation is coming. While enjoying the vacation, students and parents should also pay attention to eating healthy so that the children can have a healthy and happy summer vacation.

1. A balanced diet; breakfast is required every day.

When they usually go to school, the schedule is relatively fixed, the three meals are regular, and the children also have the consciousness of eating breakfast. But after the holiday, the work and rest time are not so regular, and I often stay in bed and get up late. In many cases, breakfast and lunch are combined into one meal. But breakfast is the most important meal of the day, and we not only have to eat breakfast every day but also eat it nutritiously. If you do not eat breakfast for a long time or if the nutrition of breakfast is unreasonable, it will affect the child’s memory, make them prone to gastrointestinal diseases, and increase the risk of obesity. Therefore, parents should guide their children to maintain good eating habits as much as possible during the summer vacation, with regular meals and breakfast every day.

2. Eat less ice cream and eat a more balanced diet.

During the summer vacation, children should have a balanced and light diet. To maintain a balanced diet, eat enough fruits and vegetables, beans, grains, eggs, milk, fish, and other foods in three meals per day.Choose easy-to-digest , protein-rich foods such as milk, eggs, lean meat, and fish. There are many kinds of summer fruits, such as watermelon, peaches, mangoes, grapes, etc., which are rich in vitamin C , beta-carotene, and minerals . Allow your child to eat more fresh fruit.

In the summer, many children are greedy for cold drinks. Here I would like to remind parents to eat less ice cream. Eating too much cold ice cream will stimulate the stomach and may cause gastrointestinal disorders in children. Moreover, the energy contained in cold ice cream is usually high, and eating a lot of it will reduce the child’s appetite and is not conducive to a normal diet. Therefore, in the summer, cold ice cream should be eaten in moderation and should be eaten as little as possible. Drinking cold boiled water should be the main way to replenish water.

3. Dietary and food safety must not be overlooked.

The weather is hot in summer, and food is prone to spoilage, so it is best to make it fresh and eat it. The knives for cutting vegetables and meat should be separated, and food that has deteriorated should not be eaten. Take precautions against flies and mosquitoes at home to prevent food from being infected by bacteria. Cooked food should not be stored at room temperature for more than 2 hours and must be cooked and heated through before serving again. In addition, do not buy and eat “three noes” food (no manufacturer, no trademark, no hygiene license), expired and spoiled food; do not eat in unlicensed snack shops or hawkers; do not eat wild fruits and mushrooms in the wild ; Wash and peel the fruit before eating, and wash your hands before and after eating to prevent disease from entering the mouth.

4. Make sure you get enough sleep and exercise.

During the summer vacation, you should also get enough sleep and don’t stay up late because of playing games and watching dramas. Adequate sleep is an important factor in promoting children’s growth and development , and children should ensure 9–10 hours of sleep every day . In addition, appropriate outdoor exercise reduces continuous eye and electronic screen use time, preferably no more than two hours a day .

Whether you are dining out or grilling at home, here are eight healthy reminders:

1. Practice portion control.

Healthy eating does not imply cutting out all of your favorite foods, but it doesn’t mean you can eat whatever you want. For those few unhealthy items that you can’t live without, consider moderation and stick to one serving a few times a week.

2. Create a nutritious plate.

Whether you are attending a graduation party or eating at the cabin, make a healthy plate. Balance your plate with fruits, vegetables, protein, and whole grains. Follow the portion and proportion guidelines from the Department of Agriculture, which recommends half of your plate be filled with fruits and vegetables, and the other half with grains, protein, and dairy.

3. Examine the labels.

Be sure to read the nutrition facts label on food packages or read the nutritional information on the menu carefully, noting how many total calories are in your serving. On average, one meal should range between 500–700 calories for a healthy adult. The breakfast meal is usually lower in calories.

4.Dine and shop smart.

Even when you are dining out, remember the plate guidelines noted above. While french fries may technically be a vegetable, they aren’t considered to be healthy. Shop the perimeter of the grocery store and visit your local farmer’s market for fresh, low-calorie produce.

5. Omit the salt and reduce the fat.

When grilling, choose lean, unprocessed meats. And when cooking, choose unsaturated fats and use less sodium. Experiment with herbs, spices, and vinegars to add flavor.

Be cautious of fad diets.

Plenty of diets promise results that sound too good to be true — and they probably are. Get the facts; do your research; or ask your dietitian before considering a fad diet.

7. Snack wisely.

Those morning pastries, afternoon cookies, and evening desserts add up. Choose fruit, low-fat yogurt, whole-grain items, or veggies and dip when looking for a snack. Fresh, in-season fruit can be a great snack, too.

Humidify, hydrate, hydrate.

While it’s important to stay hydrated year-round, summer activities can mean increased water loss through sweat and evaporation. Pay attention to staying hydrated and what you’re drinking. Because the calories in beverages can quickly add up, choose zero-calorie or low-calorie beverages. And with so many beverages on the market, remember that fruit-infused or plain water is still one of the best and lowest-calorie ways to hydrate your body.