Cafeteria

Vitamin A is needed for healthy teeth, skin, and produces the pigment in the retina of the eye – so helping your child to see. It is also an antioxidant (like Vitamin C). Found in eggs, meat, milk, cheese, cod, carrots, and many dark green vegetables.
维生素A是维持牙齿健康、皮肤润泽的重要营养素，同时能促进视网膜色素生成，帮助维护正常视觉功能。与维生素C相似，它也具有抗氧化特性。富含维生素A的食物包括：鸡蛋、肉类、牛奶、奶酪、鳕鱼、胡萝卜及多种深绿色蔬菜。

Vitamin A is available in multivitamins and as a stand-alone supplement, often in the form of retinyl acetate or retinyl palmitate ¹⁵⁾. A portion of the vitamin A in some supplements is in the form of beta-carotene and the remainder is preformed vitamin A; others contain only preformed vitamin A or only beta-carotene. Supplement labels usually indicate the percentage of each form of the vitamin. The amounts of vitamin A in stand-alone supplements range widely . Multivitamin supplements typically contain 2,500–10,000 IU vitamin A, often in the form of both retinol and beta-carotene.
维生素A既可作为单一补充剂，也可存在于复合维生素中，常见形式为视黄基乙酸酯或视黄基棕榈酸酯。部分补充剂中的维生素A由β-胡萝卜素与预制维生素A共同构成，也有些仅含预制维生素A或纯β-胡萝卜素。补充剂标签通常会标注不同形态维生素A的占比：单一补充剂的维生素A含量差异显著，而复合维生素通常含有2,500–10,000国际单位，普遍采用视黄醇与β-胡萝卜素复合配方。

About 28%–37% of the general population uses supplements containing vitamin A ¹⁷⁾. Adults aged 71 years or older and children younger than 9 are more likely than members of other age groups to take supplements containing vitamin A.约有28%至37%的普通人群会服用含维生素A的补充剂。数据显示，71岁以上长者与9岁以下儿童服用这类补充剂的比例显著高于其他年龄段群体。

Vitamin D is needed so that the body can absorb Calcium. Without this, bones are not able to fully form and Rickets can occur (this disorder is on the increase due to teenagers not wanting to eat dairy products fearing weight gain). The good news is that the most significant supply of Vitamin D comes from the sunlight – it does not need to be bright sunlight either – so although we can also find Vitamin D in oily fish (i.e. salmon and sardines), eggs and some breakfast cereals, making sure your child spends time out of the house everyday should ensure the correct quota.
维生素D能促进人体对钙质的吸收。若缺乏这种维生素，骨骼将无法正常发育，甚至可能导致佝偻病（当前青少年因担心发胖拒绝乳制品，致使该病症呈上升趋势）。值得欣慰的是，人体所需维生素D主要来源于阳光——无需强烈日照，阴天同样有效。虽然深海鱼类（如三文鱼、沙丁鱼）、鸡蛋和部分早餐谷物也含维生素D，但建议每日安排户外活动，这才是确保孩子获得充足维生素D的最佳途径。

Vitamin D regulates our body’s ability to absorb calcium and also controls cell growth. Vitamin D deficiency causes a wide-range of health hazards including muscle weakness, depression, sclerosis and in some cases can also lead to cancer.
维生素D不仅调节人体对钙质的吸收能力，还发挥着调控细胞生长的作用。维生素D缺乏会引发一系列健康隐患——从肌肉无力、情绪低落，到多发性硬化症，严重时甚至可能诱发癌症。

While it is easy to avail other essential vitamins through a well-balanced diet, giving your body Vitamin D is slightly difficult. However, there are ways to boost your Vitamin D levels.虽然通过均衡饮食很容易获取其他必需维生素，但要确保体内维生素D充足则相对困难。不过，提升维生素D水平仍有多种途径。

Iron is needed for the formation of blood cells. Haemoglobin (the red pigment in blood) is what transports the oxygen around your child’s body – without it, he/she can’t run! So if your child is always tired, iron may be lacking. Iron is found in meat, fish, dark green vegetables (again), dried apricots, pumpkin seeds, wholegrain (brown bread), pulses, beans and lentils. Many foods are also fortified with iron so check labels.
铁质是血细胞生成的重要元素。血红蛋白（血液中的红色色素）负责将氧气输送到孩子全身——缺乏铁质会让孩子运动时力不从心！如果孩子总是精神不振，很可能需要补铁。富含铁质的食物包括：肉类、鱼类、深绿色蔬菜、杏干、南瓜籽、全麦面包、豆类及扁豆。现在许多食品也特别添加了铁质，选购时不妨留意食品标签。

Ever wonder why so many cereals are fortified with iron? Iron is a very important nutrient for a rapidly growing toddler. It might be difficult for a picky toddler to obtain enough from solid foods.
您是否想过为何众多谷物食品都特别添加铁质？对于快速发育的幼儿来说，铁是至关重要的营养素。而要满足挑食幼儿的铁摄入需求，仅靠日常饭菜往往难以实现。

 

The recommended daily requirements for iron vary by age.
铁元素的每日推荐摄入量因年龄而异：

• ages 1 to 3 years: 7 milligrams per day
• ages 4 to 8 years: 10 milligrams per day
• 1至3岁幼儿：每日7毫克
• 4至8岁儿童：每日10毫克

Low-birth-weight and premature infants usually require more iron than normal-weight babies.
出生体重偏低和早产婴儿通常比正常体重婴儿需要更多的铁质。

Folate is very important for the production of new cells. It makes DNA,  the building blocks of cells, and is especially important for the rapidly growing infant and young child. Folate can be found in dark green vegetables and spinach is a great source. Lots of foods are fortified with folate, so check labels if your child is not a big fan of spinach.
叶酸对新细胞生成至关重要。它不仅是构成细胞的基础物质——DNA的合成者，对快速成长的婴幼儿更是尤为关键。叶酸富含于深绿色蔬菜中，菠菜便是绝佳来源。若孩子不爱吃菠菜，现在许多食品都特别添加了叶酸，选购时可多关注食品标签。

Also known as vitamin B9, is one substance that should not be excluded from your daily diet. It has countless benefits and studies have consistently proved that it is necessary for a healthy diet. Not only does it prevent the likelihood of depression or birth defects, it also protects the body against Alzheimer’s disease and some types of cancer.叶酸（又称维生素B9）是日常饮食中不可或缺的营养物质。大量研究证实，这种对人体健康至关重要的物质具有多重益处：既能有效预防抑郁情绪与先天缺陷，还能帮助身体抵御阿尔茨海默病及某些癌症的侵袭。

These also cannot be made in the body. Diet has to provide them. There are two families of EFA’s –  Omega 3 and Omega 6 – which are needed in balance for efficient brain function, the immune system and overall mental health. Oily fish is the best source of EFA’s, but another great source is Flax oil. If your child is showing signs of poor concentration at school, difficulty in memorising things, is a poor reader, has mood swings, or even difficulty sleeping, it is possible that he/she may be deficient in the Omegas. Supplements are a good second best option for absorbing the Omegas, but only buy a good brand.
人体无法自行合成必需脂肪酸，必须通过膳食摄入。Omega-3与Omega-6这两大家族需保持平衡摄入，才能有效维持脑部功能、免疫系统及整体心理健康。深海鱼类是必需脂肪酸的最佳来源，亚麻籽油亦是优质选择。若孩子出现上课注意力不集中、记忆力减退、阅读能力偏弱、情绪波动大或睡眠障碍等情况，很可能与Omega脂肪酸摄入不足有关。当膳食摄入难以保证时，选择品质可靠的营养补充剂作为次选方案同样可行。

Pay little attention to the pervasive hype about low-fat diets. Children need fats in their diets to be healthy. Healthy fats supply nutrients that are essential for growth and are necessary for energy as well as the absorption and metabolism of some nutrients. Fats are vitally important to the brain, which is 70 percent fat. They are used for building the membranes around every cell in the body and also play a role in the formation of hormones. Cold-pressed olive and flaxseed oils, fish oils, seeds, nuts, eggs, avocados, grass-fed meats, and butter and whole, raw milk from grass-fed cows are good fat-containing foods.
请勿过度关注当下盛行的”低脂饮食”宣传。儿童膳食中需要适量脂肪来维持健康——优质脂肪不仅为生长发育提供关键营养，还能促进能量供给及某些营养素的吸收与代谢。脂肪对大脑发育至关重要（人脑组织的70%由脂肪构成），它们既能用于构建人体每个细胞的细胞膜，也参与激素合成。推荐以下优质脂肪来源：初榨橄榄油、亚麻籽油、鱼油、坚果、鸡蛋、牛油果、草饲肉类，以及草饲牛奶制成的黄油与全脂鲜奶。

When you limit your child’s fat intake, you may be depriving him or her of essential nutrients. Many low-fat diets are low in zinc and vitamin E. Zinc is essential to growth and proper functioning of the immune system, and vitamin E is an important antioxidant that can help protect against disease. Furthermore, when children are eating a low-fat diet, they typically eat more high sugar and starch carbohydrates, which can lead to blood sugar problems and decreased immunity.若严格限制儿童的脂肪摄入，可能导致其无法获取生长发育所必需的营养素。多数低脂饮食模式往往伴随锌元素与维生素E的不足——锌是促进生长发育和维持免疫系统正常运作的关键元素，而维生素E作为重要抗氧化剂，能帮助机体抵御疾病侵袭。更值得注意的是，当儿童执行低脂饮食时，往往会摄入更多高糖分和精制淀粉类食物，这种饮食结构易引发血糖波动，并可能导致免疫力下降。

This mineral is predominant in the formation of bones and teeth. It can only be obtained through the diet. Calcium regulates muscle contraction (including the heartbeat) and helps blood to clot normally. Without vitamin D, calcium won’t absorb, so the two go hand in hand. Found in dark green leafy vegetables (again!), seeds, nuts, almonds, wholemeal bread, cows milk, dairy products in the main, it’s even in water (hard water that is).
钙是构成骨骼与牙齿的核心矿物质，必须通过膳食摄取。它既能调节肌肉收缩（包括心肌搏动），又有助于维持正常凝血功能。需特别注意的是，钙质需与维生素D协同作用才能被有效吸收——二者如同密不可分的搭档。富含钙质的食物包括：深绿色叶菜、种子、坚果、杏仁、全麦面包，以及主要的牛奶与乳制品，甚至水质偏硬的饮用水中也含有天然钙质。

Children need a healthy balanced diet containing plenty of fruit, vegetables and starchy foods.
儿童需要摄入包含足量果蔬与主食的健康均衡膳食。

Encourage your child to choose a variety of foods to get the wide range of nutrients they need to stay healthy.
引导孩子多样化选择食物，从而摄取全面营养，助力他们健康成长。

Remember to include these sorts of foods:
请务必将以下各类食物纳入日常膳食：

• milk, cheese, yoghurt, soya beans and nuts – these foods are rich in calcium, which is needed for healthy bones and teeth
• fortified breakfast cereals, margarine and oily fish – these foods are good sources of dietary vitamin D, which helps to keep bones healthy
• meat (particularly red meat), which is a rich source of iron – fish, pulses, green vegetables and fortified breakfast cereals are also good sources of iron
• at least two portions of fish a week – you can give boys up to four portions of oily fish a week, but it’s best to give girls no more than two portions. Avoid giving children shark, swordfish and marlin because they contain high levels of mercury which may affect a child’s developing nervous system
• citrus fruit, tomatoes and potatoes, which are all good sources of vitamin C
• 牛奶、奶酪、酸奶、大豆及坚果——这类食物富含促进骨骼与牙齿健康的钙质
• 强化早餐谷物、人造黄油及多脂鱼类——提供膳食维生素D，有助于维持骨骼健康
• 肉类（特别是红肉）作为优质铁源——鱼类、豆类、绿色蔬菜及强化早餐谷物也含丰富铁质
• 每周至少食用两次鱼类——男孩每周可摄入多达四份多脂鱼类，女孩则以两份为宜。避免让孩子食用鲨鱼、剑鱼和枪鱼，因其汞含量较高可能影响儿童神经系统发育
• 柑橘类水果、番茄及马铃薯——均富含维生素C

​The amount of calcium a child needs, increases with age. This table shows you what are the calcium requirements for kids.
儿童对钙的需求量随年龄增长而增加。以下表格详细列示各年龄段所需的钙摄入量：

Fibre is ESSENTIAL for a healthy bowel movement. Many children in the UK suffer with constipation. The best way to prevent constipation is to increase fibre in the diet. Good sources are fruit, vegetables, wholegrain rice and pasta, nuts, seeds, and cereals.
膳食纤维对维持肠道正常运作不可或缺。英国许多儿童正受便秘困扰。预防便秘最有效的方式，便是增加饮食中的纤维摄入。新鲜果蔬、全谷物米面、坚果、种子及谷物类食物都是优质纤维来源。

Why Fiber Is Your Friend
膳食纤维的益处

So, what exactly is fiber? Why do you need it and what food should you eat to get it?
膳食纤维究竟是什么？为何需要摄入？又该从哪些食物中获取呢？

The term fiber refers to carbohydrates that cannot be digested. Fiber is found in the plants we eat for food — fruits, vegetables, grains, and legumes.
膳食纤维是指无法被人体消化的碳水化合物，主要存在于我们日常食用的植物性食物中，包括水果、蔬菜、谷物及豆类。

Sometimes, a distinction is made between soluble fiber and insoluble fiber:
纤维可分为可溶性纤维与不可溶性纤维两大类：

• Soluble fiber partially dissolves in water and has been shown to lower cholesterol.
• Insoluble fiber does not dissolve in water, but that’s why it helps with constipation.
• 可溶性纤维可在水中部分溶解，经证实能帮助降低胆固醇。
• 不可溶性纤维虽不溶于水，却正是缓解便秘的关键所在。

It’s important to include both kinds of fiber as part of a healthy diet.
在均衡饮食中同时摄入这两种纤维至关重要。

A diet that includes foods that are rich in fiber can help lower blood cholesterol and prevent diabetes and heart disease. When carbohydrates are combined with fiber, it slows the absorption of sugar and regulates insulin response. And food with fiber make us feel full, which discourages overeating.
富含膳食纤维的饮食有助于降低血液胆固醇水平，预防糖尿病和心脏疾病。当碳水化合物与膳食纤维共同摄入时，会减缓糖分吸收速度，平稳胰岛素反应。同时，高纤维食物能增强饱腹感，从而减少过量进食的倾向。

Also, fiber itself has no calories, and adequate amounts of fiber help move food through the digestive system, promoting healthy bowel function and protecting against constipation.
此外，纤维本身不含热量，充足的纤维摄入能促进食物在消化系统的运转，维护肠道正常功能，并能有效预防便秘。

Figuring Out Fiber
解读膳食纤维

Great sources of fiber include:
优质膳食纤维来源包括：

• whole-grain breads and cereals
• fruits like apples, oranges, bananas, berries, prunes, and pears
• vegetables like green peas, broccoli, spinach, and artichokes
• legumes (split peas, soy, lentils, etc.)
• almonds
• 全麦面包与谷物
• 水果类——苹果、橙子、香蕉、浆果、西梅、梨
• 蔬菜类——青豆、西兰花、菠菜、洋蓟
• 豆类——裂瓣豌豆、大豆、小扁豆等
• 杏仁

Water is the best fluid intake a child can get. They should drink plenty of it to prevent dehydration, and constipation, six to eight glasses per day is about right.
白开水是儿童补充水分的最佳选择。为保证身体不脱水、预防便秘，儿童每日应足量饮水，约6至8杯为宜。

Air temperature, humidity, activity level and a person’s overall health affect daily water requirements, too. The chart below can help you identify about how many cups of water your child or teen needs each day. These recommendations are set for generally healthy kids living in temperate climates; therefore, they might not be perfect for your child or teen.The amount of water that your child or teen needs each day might seem like a lot, but keep in mind that the recommendations in the chart are for total water, which includes water from all sources: drinking water, other beverages and food. Notice that fruits and vegetables have a much higher water content than other solid foods. This high water content helps keep the calorie level of fruits and vegetables low while their nutrient level remains high — another perfectly great reason for kids to eat more from these food groups.So how do you apply total water recommendations to your kid’s day? As a rule of thumb, to get enough water, your child or teen should drink at least six to eight cups of water a day and eat the recommended number of servings of fruits and vegetables every day. Also, pay special attention to your child’s or teen’s water consumption when they are physically active. Before, during and after any physical activity, kids need to drink plenty of water, especially in hot weather. The goal is to drink a half cup to two cups of water every 15 to 20 minutes while exercising.

环境温度、湿度、活动强度以及个人健康状况都会影响人体每日所需水分。下表可帮助您了解不同年龄段儿童及青少年每日的大致需水量。需要说明的是，这些建议量是针对生活在温带气候区、身体基本健康的群体设定，因此未必完全适用于每个孩子。您可能会觉得表格中的每日推荐饮水量偏高，但请注意这些数据指的是”总水分摄入量”，包括所有来源：饮用水、其他饮品及食物中的水分。值得注意的是，水果和蔬菜的含水量远高于其他固体食物——这种高含水量特性在保证营养的同时有效控制了热量摄入，这恰是鼓励孩子多摄入这类食物的又一重要理由。那么如何将这些总水分建议落实到孩子的日常生活中呢？经验表明，要确保水分充足，儿童和青少年每天至少应饮用6至8杯水，并摄入足量果蔬。在体力活动期间更要特别注意补水：任何体育运动前后及过程中，尤其是在炎热天气下，孩子们都需要大量补充水分。建议在运动期间，每隔15至20分钟饮用半杯至两杯水。

Kids Total Daily Beverage and Drinking Water Requirements
儿童每日水分摄入参考量

Age Range	Gender	Total Water (Cups/Day)
4 to 8 years	Girls and Boys	5
9 to 13 years	Girls	7
	Boys	8
14 to 18 years	Girls	8
	Boys	11

 

年龄段	性别	总水量（杯/天）
4-8岁	女孩和男孩	5
9-13岁	女孩	7
	男孩	8
14-18岁	女孩	8
	男孩	11

Data are from Institute of Medicine of the National Academies. Dietary Reference Intakes (DRIs) Tables. Recommended Daily Allowance and Adequate Intake Values: Total Water and Macronutrients.
本数据源自美国国家医学院医学研究所《膳食营养素参考摄入量》标准：每日总水分及宏量营养素摄入建议值，包括推荐膳食供给量（RDA）与适宜摄入量（AI）。