How can a family be healthier in the Year of the Tiger? These 26 tips are available to the whole family

When a family gets together in the New Year, they always have to eat something hearty. But I am worried that eating the wrong food will affect my health.

Is there a good way to enjoy a healthy New Year and still enjoy a good meal?

We specially invite experts from the Institute of Nutrition and Health of the Chinese Center for Disease Control and Prevention to give you a comprehensive introduction.

1. Eat regularly and eat with moderation

During the Spring Festival, we should also remember three meals a day and regularly ration them.

The types of food intake should be rich, including cereals and potatoes, vegetables and fruits, fish, poultry, meat and eggs, and milk beans.

It is even more necessary to grasp the amount of food eaten, especially meat, do not be greedy, snacks should be appropriately supplemented, drink less sugary drinks, and limit alcohol consumption.

2. Eat at home

Cook your own food, and the meal will ensure less salt, less oil, and less sugar.

If you eat out, you must use the chopsticks and spoons.

3. Be "moving"

You can run in the morning or go for a group jumping exercise with your child.

1. Baby

(1) Babies within 6 months of age should insist on exclusive breastfeeding

Do not casually add food other than breast milk to your child. Follow your child's daily feeding and sleep routines, feeding when you should be feeding and sleeping when you should sleep.

(2) After 6 months of age, start to add complementary foods

Starting from iron-rich supplements such as lean meat puree, when making complementary foods for children at home, there is no need to add condiments to minimize the intake of condiments such as sugar and salt.

(3) Nuts and other granular foods should be kept away from small babies to avoid mistakenly taking and eating

These foods must be crushed, processed into a paste, and then fed to children.

(4) After the age of 2, children should cultivate the good habit of eating independently and not being picky

During the annual leave, the baby should also eat regularly and avoid eating while watching TV.

(5) Eat less of these foods

For example, snacks such as candy, sugary drinks, fried foods, puffed foods and so on.

(6) Take your baby less to places with high traffic

2. Pregnant mothers

(1) Balanced diet

Mainly cereals, eat more vegetables and fruits and milk beans, increase fish, poultry and eggs in an appropriate amount, less salt, less oil and less sugar, do not be greedy, big fish and big meat, avoid weight gain too fast.

(2) Do not drink alcohol at any time and stay away from second-hand smoke

(3) Work and rest regularly, pay attention to and feel the changes in your body

(4) Don't be too tired, but also make sure that you can have more than 30 minutes of physical activity every day, more than moderate intensity

(5) Do not relax your monitoring of weight, adjust the intake of food according to weight changes

(6) Calculate your own obstetric examination time and go to the hospital on time to complete the obstetric examination

3. Kids

(1) Diet regularity, do not overeat

(2) Eat less foods that contain sugar and more oil

For example, candy, snacks, fried foods, drinks, melon seeds and peanuts and other nuts, these eating too much is not good for children's teeth and weight.

(3) Remember to drink plenty of water

When playing outside in the New Year, or when the child has a large amount of activity, he should tell the child to drink more water, a small amount of time, to ensure that the child has enough water. Drinking water is mainly white water, and freshly squeezed juice can be used instead of drinks during dinner.

(4) Multi-sport

To ensure your child's exercise time, encourage your child to participate in more outdoor activities and make an exercise plan with your child. During the Winter Olympics, take your children on a try of skiing and ice skating.

4. Seniors

(1) Pay attention to cooking methods

The elderly have a bad stomach and intestines, and their teeth are not as good as they were then, and many elderly people have chronic diseases such as hypertension, hyperlipidemia, and diabetes.

Therefore, when preparing three meals a day for the elderly, we should pay attention to the usual eating habits of the elderly, and use less cooking methods such as frying and frying.

For some elderly people who eat with heavy taste and use more oil for stir-frying, it is also necessary to help adjust in time.

In the preparation of ingredients, the food should be made softer, pay attention to the combination of meat and vegetables, thickness and fine combination.

(2) Eat more meat and egg foods

Some elderly people are worried about high blood lipids and do not eat meat, eggs, and dairy products.

In fact, meat and egg foods can provide high-quality protein and a variety of nutrients, dairy products are rich in calcium, easy to be absorbed and utilized, the elderly should eat some every day.

(3) A small handful of nuts is enough

Nuts are rich in nutrients, but can not eat more, before eating to grasp the amount, a small handful is just right.

(4) Do not drink alcohol

Don't advise the elderly at the table to drink, prepare some fresh juice.

(5) Move the body appropriately

(6) Prepare Chinese New Year's Eve meal in moderation and less leftovers

(7) During the festival, it is also necessary to follow the doctor's advice and take the medicine on time

Editors: Zhao Yanan, Guo Qian, Wang Yan

Proofreading: Wu Yihe | Typesetting: Li Yongmin

Operation: Han Ningning | Coordinator: Wu Wei