3 keys to making your child superior! Nutritionist: Sleep, calcium and vitamin D are essential

Many parents complain to each other that their children are not growing tall because of bad genes. A recent survey found that this may also be related to the fact that parents personally make breakfast for their children but neglect to get enough calcium. Research shows that Taiwanese children are 10 years behind Japanese children in height. Nutritionists say that if you don’t want your children to lose at the starting line, there are three key factors for children’s growth. In addition to getting enough sleep, they also need complete protein, calcium, vitamin D, etc., which will help the development of bones and muscles and help them grow taller quickly!

Exercise, sleep, and nutrition are essential to help children develop bones and muscles

The love of parents in the world! Every parent hopes that their child can grow up to be superior to others. However, if the child is forced to eat more and better, or if some essential nutrients for growth are ignored, not only will the child fail to grow taller, but may also become obese! Nutritionist You Weiming from the Catholic St. Martin's Hospital said that parents must pay attention that during the process of childhood growth and development, the secretion of growth hormone and sex hormone after exercise and during sleep is necessary, and sufficient nutrients are needed in the diet, such as complete protein, essential fatty acids, carbohydrates, calcium, phosphorus, iron, iodine, zinc, B vitamins, A, C, and D. Only then can children's bones and muscles grow quickly and become taller.

Get rid of bad eating and living habits to unlock the key to growing taller

In addition, if parents discover these situations in children during their growth period, these may be the reasons why they are not growing tall! Including: not liking to exercise, not liking to get sun exposure, liking to drink sugary drinks, often eating junk food, and not getting enough sleep. When children reach puberty, boys grow an average of 10 to 12 centimeters taller each year, and girls grow an average of 8 to 10 centimeters taller each year. Therefore, it is recommended that parents follow the following 3 keys to unlock the opportunity for their children to grow taller.

【Three Keys for Children’s Growth】

★1. Eat a balanced diet of natural foods and focus on calcium and vitamin D intake

A. Make smart use of the National Health Administration's "My Healthy Meal Box"

By using "My Healthy Lunch Box", children can fully obtain the nutrients they need for growth and development, which include a cup of milk (240ml/cup) in the morning and evening, a fist-sized piece of fruit at each meal, a little more vegetables than fruit, the same amount of rice as vegetables, a palmful of beans, fish, eggs and meat, and a teaspoon of nuts and seeds.

B. High-quality snacks between meals to supplement calories and nutrients

(less than 250 calories, 2 servings of whole grains, 1 serving of healthy protein)

High-quality snacks can supplement the calories and nutrients that are insufficient in the three meals. Putting them between meals can help avoid hunger. Depending on the current nutritional needs of children and adolescents, they may need to be supplemented 1 to 3 times a day. Examples of high-quality snack combinations: red bean × soy milk, taro × fresh milk, sweet potato × cheese, pumpkin × diced chicken, whole wheat toast × tuna, multi-grain steamed bun × scrambled eggs.

2. Moderate to vigorous physical activity

The World Health Organization recommends that children and adolescents should engage in at least 60 minutes of moderate physical activity every day, which translates to more than 420 minutes per week. However, the National Health Interview Survey (NHIS) of the National Health Administration in 2013 showed that only 4.3% of children aged 6-11 reached the recommended level of physical activity by the World Health Organization. Sufficient physical activity can stimulate bone and muscle growth, and help children go to bed early and get enough sleep. Therefore, you should achieve at least 60 minutes of moderate to vigorous physical activity every day, which helps the secretion of growth hormone and the quality of sleep at night. It can also activate vitamin D in the body and promote bone development.

★3. Deep and sufficient sleep time

Growth hormone is secreted by the pituitary gland 24 hours a day, but the amount of secretion varies between day and night. The peak period of growth hormone secretion is during the deeper sleep period, about 60 to 120 minutes after falling asleep. If the quality of sleep at night is poor, or if children miss sleep time, it will cause growth hormone deficiency and poor development. Therefore, children and adolescents must have deep and sufficient sleep time.

Children aged 5 to 13: 9 to 11 hours of uninterrupted sleep

Teens aged 14 to 17: Regular bedtimes and wake-up times of 8 to 10 hours

[Nutritionist’s Intimate Reminder]:

Nutritionist You Weiming reminds parents that when they go out with their children, they can bring some tuna, vegetables, fruits, meat and egg sandwiches, and eat them with soy milk or fresh milk tea as lunch or snacks. Never buy biscuits, snacks, sweet breads, carbonated sodas, or flavored juices along the way, as this will cause your child to suffer from nutritional imbalance and lead to developmental problems.