Core Objectives
1）Protein: Consume 120 - 200 grams of protein daily. High - quality protein sources include animal proteins such as lean meat, fish, and dairy products, as well as plant proteins like soybeans and nuts.
2）Calcium: Consume 1000 mg of calcium daily. Increase the intake of dairy products like milk and yogurt, and get more sunlight to promote the body's synthesis of vitamin D.
3）Iron: Increase the intake of foods rich in heme iron, such as red meat and aquatic products, which have a relatively higher absorption and utilization rate.
4）Vitamin C: Consume 90 - 100 mg of vitamin C daily. The main sources are fresh vegetables and fruits. Adolescents should ensure the intake of at least 300 - 500 grams of vegetables and fruits daily.
1）Protein: Consume 120 - 200 grams of protein daily. High - quality protein sources include animal proteins such as lean meat, fish, and dairy products, as well as plant proteins like soybeans and nuts.
2）Calcium: Consume 1000 mg of calcium daily. Increase the intake of dairy products like milk and yogurt, and get more sunlight to promote the body's synthesis of vitamin D.
3）Iron: Increase the intake of foods rich in heme iron, such as red meat and aquatic products, which have a relatively higher absorption and utilization rate.
4）Vitamin C: Consume 90 - 100 mg of vitamin C daily. The main sources are fresh vegetables and fruits. Adolescents should ensure the intake of at least 300 - 500 grams of vegetables and fruits daily.
5）Antioxidant - Rich Foods: Eat more brightly colored fruits and vegetables, such as spinach, carrots, tomatoes, and blueberries. These are rich in antioxidant components like vitamin C, beta - carotene, lycopene, and anthocyanins, which help protect the body from free - radical damage and resist aging.
1）Chronic Diseases: Avoid excessive intake of processed foods and sugars. Maintain a healthy diet to prevent chronic diseases such as hypertension and diabetes.
2）Osteoporosis: Ensure adequate intake of calcium and vitamin D, get more sunlight, and engage in appropriate exercise to help prevent osteoporosis.
3）Iron Deficiency: Especially for women, appropriately increase the intake of dark - colored foods such as red meat and animal offal to supplement the iron lost during menstruation.
1）Regular Meals: Develop good regular meals-eating habits and avoid watching electronic products such as mobile phones while eating.
2）No Picky Eating or Partiality: Encourage the 尝试 of various foods to cultivate healthy eating habits.
Adequate Hydration: Drink at least 1500 - 2000 ml of water daily to maintain the body's water balance.
3）More Outdoor Activities: Engage in at least 30 minutes of moderate - to - high - intensity physical activity daily, mainly aerobic activities throughout the body, with at least 3 days of high - intensity physical activity per week.
