The Golden Rules for Adolescent Growth: Scientific Advice on Energy Needs, Calcium Supplementation, and Avoiding Blind Dieting

School-aged children refer to those aged 6-12 who are entering primary school. Their ability to act independently gradually increases, and they can accept most of the food adults eat. Parents often mistakenly treat these children like adults in terms of diet, but they still need considerable care and attention. Generally, children should eat a variety of foods to achieve a balanced diet; boys should eat no less than their fathers, and girls no less than their mothers. Children should eat three full and nutritious meals a day, especially breakfast, which should account for about one-third of their total daily intake. Children typically gain about 2-2.5 kg in weight and 4-7.5 cm in height per year. Height growth is faster in the later stages of this period, so they are often perceived as tall and thin. A few children eat a lot but exercise little, so their diet should be adjusted and outdoor activities emphasized to prevent obesity. Except for avoiding alcoholic beverages, the other principles also apply to these children. Children should be guided to eat a variety of foods, including both refined and whole grains, but protein-rich foods such as fish, poultry, eggs, and meat should be plentiful, along with sufficient dairy and legumes. Picky eating habits should be avoided. Children should be encouraged to drink plenty of light beverages, controlling their intake of sugary drinks and candies, and developing a habit of eating fewer snacks. Excessive consumption of sweets and candies easily leads to tooth decay; therefore, attention should be paid to prevention and maintaining good oral hygiene and dental care. Puberty begins at age 12, followed by a second growth spurt. Height can increase by 5-7 cm per year, with some individuals reaching 10-12 cm; weight increases by 4-5 kg ​​per year, with some individuals reaching 8-10 kg. At this time, not only is growth rapid, but secondary sexual characteristics gradually appear. Coupled with increased activity levels and heavy academic burdens, their energy and nutrient requirements exceed those of adults. Grains are the main source of energy and protein in the Chinese diet. Adolescents have high energy requirements, needing 400-500g daily, which may vary depending on their activity level. Protein is the raw material for organ growth and the various hormones that regulate growth, development, and sexual maturation. Insufficient protein intake can affect the growth and development of adolescents. At least 50% of the protein intake of adolescents daily should be high-quality protein, therefore their diet should contain sufficient animal products and soy products. Calcium is an important component for bone building, and adolescents are in a period of rapid growth and bone development, requiring sufficient calcium intake. According to data from the 1992 National Nutrition Survey, the calcium intake of primary and secondary school students in my country is generally insufficient, less than 50% of the recommended intake. Therefore, adolescents should consume a certain amount of dairy and soy products daily to supplement calcium deficiency. Iron deficiency anemia is also common among primary and secondary school students, and some adolescents should increase their intake of vitamin C to promote iron absorption. Girls in puberty should frequently eat seafood to increase iodine intake. In recent years, the incidence of obesity among primary school students in some Chinese cities has been increasing year by year, reaching 5% to 10%. The main reason is that energy intake exceeds energy expenditure, and the excess energy is converted into fat in the body, leading to obesity. Teenagers, especially girls, often resort to extreme dieting in an attempt to lose weight, leading to metabolic disorders, weakened immunity, and in severe cases, hypokalemia, hypoglycemia, increased susceptibility to infectious diseases, and even death due to anorexia. The correct way to lose weight is to control your diet rationally, reducing your intake of high-energy foods such as fatty meats, sweets, and fried foods, while increasing physical activity to balance energy intake and expenditure and maintain a healthy weight.