Childhood obesity is related to mothers' "lack of this one action"! Nutritionist Cheng Hanyu teaches how to serve food in 30 minutes

Childhood obesity is closely related to diet, especially whether the family cooks and whether the mother prepares dinner, which is also one of the important factors affecting children's weight. According to an online survey commissioned by the Children's Welfare Alliance Cultural and Educational Foundation, which looked at family dinners between children aged 4 to 12 and their parents, it was found that nearly half of the parents cooked less than three days a week, and only 17% of parents said they cooked every day.

How long has it been since your family had dinner together? A survey conducted by the Child Welfare Alliance found that 95.4% of parents in the country believe that having dinner with their children is the happiest thing, but 63.9% of parents are unable to cook because they "don't have time after get off work", which puts children at risk of eating out, such as unhygienic diets and excessive intake of oil and sugar. In response to this, nutritionists and child welfare groups jointly promoted the "Healthy Baby 333" happy dinner principle and taught the secret of serving dishes within 30 minutes.

Accompanying children to grow up healthily, Dinner Manifesto 333

The Children's Welfare Alliance Cultural and Educational Foundation conducted a survey on family dinners between children aged 4 to 12 and their parents. The results showed that nearly half of the parents cooked less than three days a week, and only 17% of the parents said they cooked every day. The survey further analyzed the reasons for not cooking. Nearly 64% of parents felt that "no time after get off work" was the biggest problem. As a result of not cooking at home, a higher proportion of children eat out. Not only do they consume fewer types of food, but they are also more likely to get sugary and high-calorie foods, which directly affects their dietary health.

Nowadays, children generally have problems with obesity and high blood pressure, and the habit of eating out and drinking sugary drinks are the main reasons.

In addition, the habit of having dinner at different tables also weakens the intimacy between parents and children. Chen Liru, executive director of the Children's Welfare Association, said that families who often eat at the same table with their children generally have a closer parent-child relationship. This survey found that parents who eat at the same table with their children for more than three days have significantly higher average satisfaction scores in the parent-child relationship than those who eat at the same table with their children for less than three days. If parents hope to enhance parent-child interaction, they might as well have more dinner with their family and children.

To avoid long-term lack of interaction and care from family members, which may make children feel lonely and have nutritional imbalance, the Children's Alliance promotes the "Healthy Baby 333" declaration, calling for "parent-child meals three days a week, three nutritious dishes and one soup, meals can be prepared in 30 minutes, strong heads and peace of mind!" to remind parents to pay attention to their children's healthy and balanced diet and psychological development.

The proportion of obese children is high, and high-fat + sugary drinks are the main cause

Nutritionist Cheng Hanyu said that modern children generally have problems with obesity and high blood pressure, and the habit of eating out and drinking sugary drinks are the main reasons. In addition, most manufacturers of nutritious lunches for children in kindergartens or schools use deep-frying to cater to children's tastes, which can easily lead to excessive fat intake.

Even if there are nutritionists to help catering companies design nutritionally balanced meals, many children are picky about lunch and have the habit of buying high-calorie foods such as chicken chops and bubble tea as snacks in the afternoon, making it difficult to grasp the actual nutritional balance they consume. It is worth noting that even if the food types are balanced, it does not mean that you are eating well. You still need to consider the hygiene and quality of the ingredients themselves. Ingredients of poor quality have relatively low nutritional value.

Many children are picky about what they eat at lunch, and then have the habit of buying high-calorie foods such as chicken steak and bubble tea as snacks in the afternoon. However, it is difficult to grasp the actual nutritional balance they consume.

Three dishes and one soup to supplement nutrition, here are some tips for quick dinner

Nutritionist Cheng Hanyu said that whether it is children or adults, in order to supplement the nutrients lacking from eating out during the day, it is recommended to supplement more calcium and dietary fiber for dinner. The meal should have at least three dishes and one soup. The ingredients must include whole grains and root vegetables such as brown rice, as well as a variety of vegetables and fruits in large quantities.

Many parents feel that they spend too much time cooking dinner. Nutritionist Cheng Hanyu shares the secret to having a meal ready in 30 minutes: try to choose ingredients that can be cooked after peeling, such as loofah or lotus root, to save the time of rinsing and soaking leafy vegetables for 10 minutes to remove pesticide residues; cleverly use fruits in dishes, such as sweet and sour spare ribs, by replacing part of the ribs with fresh pineapple, to reduce cooking time and increase fiber intake.

Try to choose ingredients that can be peeled before cooking, such as loofah or lotus root. This will save you the time of rinsing and soaking leafy vegetables for 10 minutes to remove pesticide residues.

In addition, you can also use the concept of frozen meal packages. Cook a large amount of food suitable for frozen storage at one time, then freeze it in small packages, and then heat it up when you want to eat it. Taking potato stew as an example, cook a little more at a time, divide it into several small seasoning bags and freeze them. You can eat it by heating it up later. You can also add fresh onions, corn shoots, broccoli or mushrooms to cook. This can change the dish and increase the intake of nutrients such as dietary fiber and vitamins. It is convenient, healthy and delicious. However, frozen dishes should be consumed within 1 month.

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