Scientific development of children’s growth and development plan
Childhood is one of the most important developmental stages in life. How to scientifically formulate a children\’s growth and development plan so that children can grow up healthily is a problem that every parent must face. This article will explain and discuss the methods of formulating a children\’s growth and development plan from four aspects: nutrition, exercise, sleep and mental health.
Nutrition
Children\’s growth and development require high-quality nutrition. Recommended foods include five major categories: grains, vegetables, fruits, meat and dairy products. Among them, grains, vegetables and fruits should account for the proportion of staple food, while meat and dairy products are important sources of high-quality protein and calcium. In addition, avoid excessive salt and sugar intake, too much junk food and food with additives, which will affect the healthy growth of your child.
Appropriate nutritional intake
According to the standards given by the WHO, the daily reference amounts of various nutrients that should be consumed are as follows:
Energy: The daily needs of 1-3 years old are 1000-1300 kcal, and the daily needs of 4-8 years old are 1400-1700 kcal;
Protein: 1 gram of protein per 1 kilogram of body weight, for example, a 20-kg child needs 20 grams of protein;
Fat: Total fat intake should account for 25%-35% of total energy, but high-quality fats should be chosen;
Carbohydrates: should make up 60%-70% of total energy.
Diverse nutritional sources
Regarding nutrient types, children should have access to a variety of sources of nutrients rather than being limited to a single nutrient source. A nutritionally balanced diet can provide sufficient nutrients such as protein, carbohydrates, fats, vitamins and minerals, as well as important digestive components such as fiber and water.
Scientific and reasonable eating habits
Children\’s diet also needs to follow scientific and reasonable eating habits, such as spanning nutritional diversity, eating in moderation, not being picky eaters, etc. Creating a healthy eating environment and a good food consumption culture is a long-term concern for every family.
Sports
Appropriate physical activities are an effective means to promote the healthy growth and development of children. Moderate exercise every day has a positive effect on children\’s physical and mental health. Regular physical exercise and outdoor activities can enhance children\’s immunity, adaptability and stress resistance, and also help improve children\’s mental state.
Appropriate exercise methods
According to the different characteristics of children of different ages, appropriate sports methods should be selected. For example, for children aged 3-6, you can choose sports methods that are rich in movement, simple movements, and interesting, such as jumping, chasing, games, etc.; for children 7-6 years old, you can choose sports methods that are rich in movement, simple movements, and interesting. For 12-year-old children, the intensity and professionalism of physical training can be appropriately increased, such as jogging, ball games, swimming, etc.
Scientific and reasonable exercise time
It is also very important to grasp the appropriate exercise time, and reasonable arrangements should be made according to children\’s study and life time. Usually exercise time should last from 30 minutes to1 hour. If the child cannot get sufficient physical exercise due to study or other reasons, parents should find ways to adjust the time to ensure a balance between learning and exercise.
Healthy and safe sports environment
For the safety of children in sports, it is necessary to choose healthy and safe sports venues and environments. For example, you can choose gyms and sports venues with professional coaches, safety and hygiene guarantees, and ensure that children wear appropriate, breathable, and dry sportswear and shoes when exercising.
Sleep
Healthy sleep plays a vital role in children\’s growth and development. According to children\’s sleep time needs, children should be ensured to have regular and healthy sleep and follow scientific and reasonable sleep habits to improve the quality of sleep and promote the healthy development of children.
Suitable sleep time
Children of different ages have different sleep needs. Children should not sleep too little or too much, otherwise it will affect the child\’s healthy growth and development. Generally speaking, children aged 3-6 years need 10-12 hours of regular sleep time, and children aged 7-12 years need 9-11 hours of regular sleep time.
Healthy sleep environment
Creating a healthy sleep environment and sleeping habits is the prerequisite for creating high-quality sleep for children. You can start from the following aspects: create a quiet, comfortable, temperature-friendly, and well-ventilated sleeping environment for your children; develop good work and rest habits and time arrangements for your children, and develop reasonable schedules for your children at different times of the day to ensure that your children develop a regular sleep environment. sleep time; follow scientific methods such as strengthening exercise and controlling diet to improve sleep quality.
Establish healthy sleep habits
Healthy sleep habits are always the guarantee to ensure the quality of your child\’s sleep and improve your child\’s sleep condition. You can start from the following aspects: regular work and rest, or focusing on cleaning rituals before going to bed, or arranging savoring rituals before going to bed, etc.
Mental health
Mental health is an important part of children\’s physical health and refers to children\’s health, happiness and balance on the psychological level. Good mental health can improve children\’s positive attitude towards life, build self-confidence, increase social skills, inhibit the development of negative emotions, and prevent various psychological and behavioral problems.
Improve children’s self-esteem and self-confidence
Improving children\’s self-esteem and self-confidence is one of the important ways to create good mental health. You can communicate more with your children, encourage them to participate in more group activities, learning and entertainment activities, cultivate their children\’s specialties according to their personality and interests, so that they can continue to have a sense of accomplishment, thereby improving their self-esteem and confidence.
Develop children’s social skills
The improvement of children\’s social skills is particularly important during their growth. Children can develop social skills through a variety of activities, including participating in more class activities, organizing children to carry out group cooperation and other activities, and even encouraging children to learn a new skill or sport. Use these activities to help children build their own social skills. relation.
HomeschooledImportance
Family education is also an important driver of children\’s mental health development. A good family education environment can promote children\’s physical and mental health. To improve the quality and content of family education to a higher level, parents can be guided to understand the psychological development laws of children\’s growth through targeted parent-child education courses. The interaction between parents and children should be more diverse, both Regarding love and warmth, there must also be strictness and discipline.
Summary
Scientifically formulating children\’s growth and development plans is an essential focus for parents. This article provides a comprehensive discussion of methods for formulating children\’s growth and development plans from four directions: nutrition, exercise, sleep and mental health. I hope every parent can pay attention to the physical and mental health of their children and develop a scientific and reasonable health plan tailored for their children.
