兒童體重管理手冊Otherproblemsofbeingoverweight:體型不理想Unsatisfactorybodyshape運動能力降低Declineinexercise行動較遲緩Feelingsluggish令關(guān)節(jié)較易受損,可能被同學、朋友等取笑或排斥Facingthepossibityofbeingteasedorrejectedbyclassmates,friends,etc.兒童體重管理知多少?家長應留意!PointstoNoteforParents:BodyWeightManagementofChildrenI.香港兒童的體重BodyweightofHongKongchildren根據(jù)「全港社區(qū)體質(zhì)調(diào)查」的結(jié)果，接近五分之一的兒童屬于過重或肥胖，超過六成兒童沒有達到世衛(wèi)建議的體能活動量(即每星期平均每天進行60分鐘或以上中度至劇烈強度的體能活動)。Accordingtothefindingsofthe"Territory-widePhysicalFitnessSurveyfortheCommunity",almostafifthofthechildreninHongKongwereoverweightorobese,andmorethan60%ofchildrendidnotmeetthephysicalactivitylevelrecommendedbytheWorldHealthOrganization,i.e.anaverageofatleast60minutesofmoderate-to-vigorousphysicalactivityperdaythroughouttheweek.身體過重，脂肪便可能積聚過多，因而容易患上高血壓、心血管病、糖尿病、膽石和某些癌癥(例如：大腸癌)等疾病。Beingoverweightmayleadtotheaccumulationofexcessfat,whichinturnincreasestheriskofdiseasessuchashypertension,cardiovasculardisease,diabetesmellitus,gallstoneandsometypesofcancer(e.g.colorectalcancer).過重引致的其他問題：香港特別行政區(qū):康樂及文化事務署。2021年。「全港社區(qū)體質(zhì)調(diào)查」○研究報告撮要。Territory-widePhysicalFitnessSurveyfortheCommunity.Finalsummaryreport.HongKongSAR:LeisureandCulturalServicesDepartment;2021.日內(nèi)瓦：世界衛(wèi)生組織,二零二零年。世衛(wèi)組織關(guān)于身體活動和久坐行為的指南。WHOguidelinesonphysicalactivityandsedentarybehaviour.Geneva:WorldHealthOrganization;2020.II.為什磨要管理體重?Whyshouldwemanageourbodyweight?參考資料Reference尤其是膝關(guān)節(jié)Greaterriskofjointinjury,especiallythekneejointsperformance2175cmandgirlstallerthan165cm,orindividualsaged18orabove,pleaseuseBodyMassIndex(BMI)toassessyourweightstatus.B.對照「身高別體重圖表」是評估體重是否過輕或過重的方法之一。如遇下列兩種情況,則量度皮下脂肪或使用生物電阻分析儀評估體脂比例會較為準確:CheckingtheWeight-for-HeightChartisoneofthemethodstodeterminewhetherapersonisunderweightoroverweight.However,measuringthelevelofsubcutaneousfatandassessingthepercentageofbodyfatusingabioelectricalimpedanceanalyseraremoreaccuratemethodsofassessmentinthefollowingsituations:1.經(jīng)常運動的兒童，肌肉較多，脂肪卻較少。他們的體重可能超出標準，但仍屬健康。Childrenwhoexerciseregularlyhavemoremusclesandlessfat.Theymaybeoverweightbuthealthy.2.有些兒童并無過重，但肌肉質(zhì)量可能遠低于標準，而脂肪量卻遠高于正常水平。他們的體重雖然理想，但也屬于肥胖。Somechildrenwhoarenotoverweightmayhavemusclemassthatiswaybelowstandardandbodyfatfarhigherthanthenormallevel.Theyareconsideredobesedespitehavinganormalbodyweight.A.是否過重/肥胖，可從體重與身高是否符合比例來評估。過重/肥胖的定義:體重比「身高別體重」中位數(shù)高出20%。Aratioofweighttoheightcanbeusedtoassesswhetherapersonisoverweight/obeseornot.Definitionofoverweight/obesity:Bodyweightbeing20%higherthanthemedianofthe"weight-for-height".「身高別體重圖表」是按兒童的身高來評估體重是否符合比例。身高超過175厘米的男童，以及身高超過165厘米的女童，或年滿18嵗人士，請改用「體質(zhì)指數(shù)」(BMI)評估你的是否合乎比例。TheWeight-for-HeightChartisaninstrumenttoassessiftheweightisproportionaltotheheightofachild.ForboystallerthanIII.怎様界定渦重/肥胖?Howtodefineoverweight/obesity?脂肪Fat脂肪FatMusdles資料來源：《香港1993年生長調(diào)查》,香港中文大學和衛(wèi)生署Source:HongKongGrowthSurvey1993,TheChineseUniversityofHongKongandtheDepartmentofHealth按身高計算體重中位數(shù)Medianofwelght-for-helght■過重/肥胖Overweight/Obese■體重適中Normalbodyweight過輕Underweight身高(厘米)Heightincm按身高計算體重中位數(shù)Medianofwelght-for-helght過重/肥胖Overweight/Obese體重適中Normalbodyweight過輕Underweight身高別體重圖表Weight-for-HeightChart男Boys女Girls身高(厘米)Heightincm體重(公斤)Weightinkg體重(公斤)WeightinkgA.控制飲食，力求均衡。Maintainingacontrolledandbalanceddiet兒童健康飲食金字塔HealthyEatingFoodPyramidforChildren油、盥、糖類Fat/Oil,SaltandSugar吃最少EattheleastMilkandAlternatives肉、魚、蛋及代替品Meat,Fish,EggandAlternatives每天3-5兩3-5taelseverydayItael=meatinthesizeofatabletennisball每天最少2份水果類Fruits每天最少2份Atleast2servingseveryday1份=1個中型水果(如橙或頻果)1serving=1mediumslzedfruit.(e.g.orangeorapple)每天3-4碗3-4bowlseveryday1bowl=250-300ml每天應喝6至8杯流質(zhì)飲品Drink6to8glassesoffluideveryday包括清水、奶和清湯includingwater,milkandclearsoup.肉、魚、蛋及代替品MeatFish,EggandAlternatives食物名稱FoodItem分量熟量(千卡)PortionCalories(kcal)焓紅腰豆Boiledredkidneybeans1渴匙(11克)1tablespoon(11g)14焓黃豆Bailedsoybeans1渴匙(11克)1tablespoon(11gl19煙梅頤豬肉(全瘦)Braisedporkbladeshoulderfean)100233煙排骨(半肥瘦)Braisedspareribs(separableleanandfat)100克100g397燒牛柳(瘦)BroiledbeeftenderloinJean)180克200罐頭茄汁沙甸魚(太平洋品種CannedsardineintomatosauceIPacific1保(38克)1piece(3Bg)70罐頭水浸白吞拿魚Cannedwhitetunainwater1罐(大)(172克)1canlarge](172g)220鱈魚(大西洋品種,干煮)Cod(Atlantic,dryheat)1件魚柳(180克1filet(180gl189炸雅牌Doep-FriedChickenLog100克100g250板豆腐Firmtofu%bock(81gl57炸難翼Friedchickenwing1只，去骨(32克)1wng.103boneremoved(32g)煎蛋Fredegg1large(46gl90免治豬肉(熟)Groundporkfcookedj100克100g297火腿Ham1picce(20g)26焓蛋Hard-boledegg1只大(50克)1large(50gl78腸仔Meatsausage1Ink(35g95煎豬大排(去骨，半肥瘦)Pan-friedcenterrbporkchop(boneless,separableleanandfat)1件(75克)2051chop(75g烤牛肋骨(去骨，半肥瘦)Roastedbeefribboneless,separablelkeanandfat]100克100g351烤雖胸肉(不連皮)Fioastedchickenbreast(withoutskin100克100g165燒鴨肉(速皮)Roastedduckjwithskin)半382克1290燒鴨肉(不速皮)Roastedducktwthoutskin)duck(221g)444燒鵝肉(速皮)Roastedgoose(mithskin半只(774克)hgoose(774gi2361燒鵝肉(不連皮)Roastndgoose(withoutskin)半只(591克)hgoose(591g1407三文魚(大西洋品種,干煮)Salmon(Atantic,dryheat)h件魚柳(178克)filet[17Bg0367蝦(溫煮)Shrimp(moistheat)4大只(22克)large(22g22腐竹Soybeansheet4件(29克)1344pieces(290即食粉面及飯Ready-to-eatnoodles,PastaandRiceDishes食物名稱Foodltem塌肉醬意粉Bakedspaghettiwithmeatsauce牛腩渴河粉Flatnoodles(hofan)insoupwithstewedbeefbrsket干炒牛肉河粉Friedfatnoodleswithsficedbeef豉油皇炒短Friednoodleswithsoysauce揭州炒版Friodice(Yangzhoustyle)沙爹牛肉即食面nstantnoodesinsoupwithsataybeef云吞額Noodlesinsoupwithwonton魚蛋渴米粉Ricevermicellinsoupwithfishball雪菜肉絲渴米粉Rioevermicelliinsoupwithpreservedmustandgreenandshreddedpork叉燒飯Steamedricewithbarbccuedpork各菇蒸難版Steamedricewthdickenandwintermushroom咖喱牛腈飯Steamedricewithcurrybeefbrisket粟米肉粒版Steamedricewithdicedporkandsweetcom豉汁凰爪排骨飯Steamedricewithporkrb.chickenfeetandblackbeansauce魚香茄子版Steamedricewithstewedeggplantandshreddedsaltyfish

縠物類Grains食物名稱FoodItem分量Portion熟量(千卡)Calorieskcal)全蛋題(熟)Eggnoodles(cooked)1碗(200克)1bowl[200g]276通心粉(熟)Macaronifoooked)1碗(175克)1bowl(175g)277妻皮(熟)Oatmeal(cooked)1碗(293克)1bowl(293g208白粥Plaincongee2864藜變(熟)Quinoafooked)1碗(232克)1bowl(232g278白飯Rlceicooked)1碗(198克)1bowl(198g)257妻方包Sandwichwheatbread1片(47克)1piec(47g)122白方包Sandwichwhitebread1片(49克)1piece[49gi137蒿妻趣(熟)Sobanoodleslcookedj)1碗(143克)1bowl[143g]142意粉(熟)Spaghettfcooked)1碗(175克)1bow(175g)277營養(yǎng)標簽NutritionLabels因應不同年齡、性別、身高、體重、活動量和身體健康狀況，每人每天所需的熱量和營著素都不同。家長為兒童選擇合適的食物時,除了按照「健康飲食金字塔」的原則選取食物和調(diào)節(jié)份量外，也要留意食品的營著標簽，了解其成分和營養(yǎng)價值。Thedailyenergyandnutrientrequirementofachildvarieswithage,gender,bodyheight,bodyweight,activitylevelandhealthconditions.Whenchoosingsuitablefoodforchildren,parentsshouldpayattentiontonutritionlabelsinordertohaveabetterunderstandingoftheingredientsandnutritionalvaluesoffoodinadditiontofollowingtheHealthyEatingFoodPyramid.IV.如何避免渦重?Howtoavoidbeingoverweight?常見食物的熱量含量表Tableofenergycontentsofcommonfood每天2杯2glasseseveryday1杯=240毫升1glass=240ml蔬菜類VegetablesAtleast2servings1份=4碗熟菜1serving=/bowlof/cookedvegetable分量Portion熟量(千卡)Calorieskcal)1碗(588克)1plate588g8231碗(720克1bowl(720g)6191碟(650克)1plate[650gi9101碟(400克)1plate(400g)6401碟(508克)1plate508g)9651碗(500克)1bow(500g)6001碗(630克)1bowl/630g4471碗(700克)1bowl(700g)4061碗(420克)1bowl(420g)3321碟(520克)1plate520g)10401碗(430克)1bowl(430g)68B1碟(800克)1platef800g)12801碟(760克)1plate(760g9121碗(490克)1bowl(490g)8821碟(720克)1plate720g)6-11崴1080yearSold奶類及代替品1兩=1個乒乓球大小的肉類毅物類Grains1碗=250-300毫升半只(221克)1只大(46克)everyday4礴(81克)1片(20克)1條(35克)

中式點心ChineseDimSum食物名稱FoodItem分量Portion熟量(千卡)Calories(kcal)叉燒酥Barbecuedporkpuffpastry1件(39克)1piece39gi168炸鼴頭Deep-fredChinesebun1件(66克)1plecel?6gi277戴水角Deep-fiedmeatdumpling1件(45克)1picce[45g149芋角Deep-fiedtarodumpling1件(40克)1piece(40g144煎蘸萄糕Pan-friedturmipcake1件(84克)1piecel?4gi109春卷Springroll1件(35克)1picce[35g]112叉燒包Steamedbarbecuedporkbun1件(55克)1piece[55gi143鮮竹卷Steamedbeancurdsheetroll1件(56克)1piece(56g146難扎Steamodbeancurdsheetrollwithdhicken1件(86克)1picce[86g146山竹牛肉Steamedbeancurdwithbeefball1件(49克)1piece(49g88潮州粉果Steameddumpling(Chiuchowstyle1件(61克)1piece(61gi92奶皇包Stoamedoggcustardbun1件(47克)1picc[147g]118蝦膠Steamedfreshpramndumpling(Ha-gau)1件(31克)1piece(31gi50蛋黃薤蓉包Steamedlotusseedpasteandeggyolkbun1件(55克)1piece(55gi165小能包Stoamedporkdumping(Shanghaistyle1件(37克)1picce37g85豬陽貌Steamedrice-flourrol1條(57克)1piece(57gi63牛肉腸粉Steamedrice-fourrolwithbeef1條(80克)1piecel?0g80燒賣astfedumplngwishimpsu1件(29克)1plece[29g58菜肉包Steamedvepetableandmeatbun1件(79克)1piece79g182上素蒸粉里Steamedvegetariandumpling1件(43克)1piece(43g)47糯米難Stickyrioewrappedinlotusleaf1件(339克)1piece(339g712面包、蛋糕及糕點Bread,CakesandPastries食物名稱FoodItem分量Portion熟量(千卡)Calories(kcal)雜款西耕Assortedcakes1件(76克)1piece(76g)251芝士漢堡包Cheeseburger1個(254克)1plece(254gl610芝士蛋糕Cheesecake1件(126克)1piece(126g403難尾包Cocktalbun1個(103克)1piece(103gl402牛角包Crolssant1個(62克)1plece62g)273咖喱酥皮卷Curypuff1件(70克)1piece(70g)280丹麥條Danishpastry1件(112克)1pieoe(112gl426蛋撻Eggtart1個(70克)1plece(70g)217魚柳包Fishburger1個(143克)1piece(143g400腿蛋包Hamandeggbun1個(106克)1piece(106g265松餅Muffin1個(81克)1plece(81g)300紙包蛋糕Paperwrapped"cake1個(72克)1piece(72g)238菠罐包Pineapplebun1個(97克)1piece(97g)349薄餅題包(含芝士、肉類及蔬菜)Pizzabread(contanscheese,meatandvegetables)1片(115克)1slice(115g)299豬仔包Plainpiggybun1個(74克)1picce(74g)215肉松包Porkflossbun1個(89克)1piece(89g)294提子包Raisnbun1個(68克)1piece(6Bg211腸仔包Sausogebun1個(96克)1pioce(96g)278吞拿魚包Tunafishbun1個(106克)1piece(106gl286飲品Drinks食物名稱FoodItem分量Portion熟量(千卡)Calories(kcal)即磨咖啡(不加奶和糖)Brewedcoffeewithoutmikandnosugaradded)1杯(240毫升)1cup(240m)2可樂汽水Cola1罐(330毫升)1can(330mll122五花茶Fveflowertea1杯(240毫升)1cup(240ml)70鮮榨橙汁Freshorangejuice1杯(240毫升)1cup(240ml)108全脂奶Fulceammilk1杯(240毫升)1cup(240ml)146港式咖啡(不加糖)HongKongstylecoffeefnosugaraddedj1杯(240毫升)1cup(240ml)98港式奶茶(不加糖)HongKongstylemiktealnosugaradded)1杯(240毫升)1cup(240ml)106熟棉蜜Hotlemonhaney1杯(240毫升)1cup(240ml)94凍棒檬茶lcedlemontea1杯(300毫升)1cup(300ml)138凍珍珠奶茶cedmilkteawithpearltapioca1杯(520毫升)1cup(520ml)338低脂奶Lowfatmlk1杯(240毫升)1cup(240ml)101奶昔Milkshake1杯(300毫升)1cup(300ml)330紅豆冰Redbeanicydink1杯(300毫升)1cup(300ml243脫胎奶Skimmedmilk1杯(240毫升)1cup(240ml)82酸梅溫Sourplumdrink1杯(240毫升)1cup(240ml118甜豆聚Sweetenedsoybeanmlk1杯(240毫升)1cup(240ml98清茶Tea1杯(240毫升)1cup(240ml)2可可粉(無添加糖)Unsweetenedcocoapowder1渴匙(5克)1tablespoon[5gl11小食Snacks食物名稱FoodItem分量Portion熟量(千卡)Calories(kcal)咖喱魚蛋Curyfishball5粒(50克)5balls(50g65煎釀三寶"Deepfriedthreetreasures"friedtofustufiedwithminceddace)各1件，共3件(102克)otal3pecs102g)112干焗原味杏仁Dry-roastedplainalmond22粒(28克)22kernels(28gi167干焗原味夏威夷果仁Dry-roastedplainmacadamianuts10-12粒(28克)10-12kernels(2Bg)201干焗原味花生Dry-roastedplainpeanut28粒(28克)28pieces(28g)164硬糖Hardcandies1粒(6克)1pice(6g)24雪糕eecream1杓(73克)1scoop(73g)131牛奶朱古力Mikchocolate1條,迷你型(7克)1bar,miniature7g37烏結(jié)糖Nougat1顆(12克)1pioe(12gl52爆谷(已熟)Popcomipoppedj半包(83克)bag183gl415水果類Fruits食物名稱Foodtem分量Portion熟量(千卡)Calories(kcal牛油果Avocado1個(201克)1piece(201g322香蕉Banana1只中型(118克)1medium(118g)105哈蜜瓜Cantaloupe半碗切粒(87克)bowl,cubes(87gl30火果Dragonfruit半個中型(175克)medium(175g)98富士頻果(連皮)Fujiapple(mithskin)1個(180克)1piece(180g92提子(連皮)Grapetwithskin)半碗(81克)bow(81g)56青奇異果Kiwifruit1個(69克)1piece(69g)42想1大個(184克)1large(184g)86啤梨(連皮)Westermpearwthskin)1個(230克)1piece(230g117

蔬菜類Vegetables

食物名稱分量熟量(千卡)

11s,d(m0(0)gl63

abbage半()19

oinesefoweringcabbage半(66)l13

oadedlettuce半w(5(7g)l18

sweetcom1e1au(0(g))99

oterspinachl(49(g)l7

okshāitakemushrooms4m()72gl40

toi(1)1g)18(1克ece111p個11Toma西紅柿shrooms粒(72克ed菇o冬C熟49克hbow半碗ledwa灼通菜B白1033克m1di型r,條Boled焓粟米5克l7bo碗ledhe灼生菜B白5g克15bow碗ledCh灼菜心B白2g克(82l8bow碗Boledc焓椰菜18克i1talk個中brocool花Boiled焓西蘭其他即食食物Otherready-to-eatfoods食物名稱Foodltem椰汁馬豆糕Coconutmkyellwbeanpuddng酥皮忌廉湯Crearnsoupwithpuffpastry油炸鬼Dep-friedChinesedoughsticks芒果布旬Mangopudding紅豆沙Redbeandessert/sweetsoup芝麻糊Sesamedessert/swetsoup

油脂類FatsandOils食物名稱Foodltem分量Portion熟量(千卡)Calories(kcal)牛油1渴匙(14克)1tablespoon(14g)104芥花籽油Canolaoi1渴匙(14克)1tablespoon(14g126輕怡蛋黃畫Lightmayonnaise渴其(15克1tablespoon(159)49橄欖油Oliveail1湯匙(14克)1tablespoon(14g)126花生油Peanutoi1渴匙(14克)1tablespoon(14g)126芝麻沙律藍Sesameseeddressing1渴匙(15克)1tablespoon(15g66其他Others食物名稱FoodItem分量Portion熟量(千卡)Calories(kcal)藍蓉Gingerpuree1渴匙(18克)1tablespoon(18g)85蜜糖Honey1渴匙(21克)1tablespoon(21g)64果藍Jlam1渴匙(20克)1tablespoon(20gl56壕油Oystersauce1渴匙(18克)1tablespoon(18g)15花生醬Peanutbutter1渴匙(16克)1tablespoon(16g94資料來源：食物安全中心、美圓震業(yè)部轄下的營著素資料實驗室Source:CentreforFoodSafety,NutrientDataLaboratory.USDepartmentofAgriculture分量PortionFoodltemPortionCalories(kcal)熱量(千卡)Calorieskcal)1件(85克)1piece(85gl1111碗(315克)1bowl(31594101條(110克)1piece(110g)5061份(183克)1portion(183gl1681碗(239克)1bowl(239gi2251碗(289克)1bow(289gi2801條(141克1plece(141g)牛刷酥SweetChinesedoughnut5221.鼓勵兒童選擇合適的運動。Childrenshouldbeencouragedtochoosetheexercisetheylike.◎選擇喜愛的運動,才可持之以恒。Itiseasierforthemtodevelopthehabitofdoingexerciseiftheyfindtheactivitiesenjoyable.◎選擇適合年齡和身體發(fā)展的運動。Theexerciseshouldbesuitablefortheirageandphysicaldevelopment.◎著重培養(yǎng)做運動的興趣，享受當中樂趣。Childrenshouldbeencouragedtoexploretheirinterestindoingexerciseandenjoythefun.◎每次可做多于一類運動。Childrencanengageinmorethanonetypeofexerciseeachtime.◎把運動融入日常生活，例如多行樓梯，少用扶手電梯。Childrenshouldbeencouragedtobuildexerciseintoeverydaylife,suchastakingthestairsinsteadofescalatorsmoreoften.◎多做全身運動,例如跑步、踏單車和游泳。ltispreferabletodowhole-bodyexercises,suchasrunning,cyclingandswimming.Parents,otherfamilymembersorfriendscandoexercisetogetherwithchildren.5.循序漸進,逐步增加每次運動的時間。Proceedprogressivelyandgraduallyextendthedurationofexercise.6.如兒童勤做運動并見成效(例如體重減輕、運動量增加),家長應給予鉆賞和鼓勵。Parentsshouldexpresswordsofappreciationandencouragementiftheirchildrenhaveshownprogressaftermakinganefforttodoexercise(e.g.achievingweightlossoranincreaseintheamountofexercise).7.記録每次的運動量，以便監(jiān)察進度。Keeparecordoftheamountofexerciseeachtimeinordertomonitortheprogress.要管理體重，除了注意飲食外，運動也很重要。適量運動有助消耗多余的熱量，以免脂肪積聚，並可促進新陳代謝,強化肌肉、骨骼和心肺功能。Apartfrommaintainingahealthydiet,doingexerciseisalsoimportantformanagingbodyweight.Doingexercisehelpsburnexcesscalories,avoidtheaccumulationofbodyfat,increasemetabolism,strengthenmusclesandbones,andimprovecardiopulmonaryfunction.家長應注意以下各點:Parentsshouldtakeheedofthefollowingpoints:2.家長應選擇合適的時間陪同兒童做運動。Parentsshouldchooseanappropriatetimetodoexercisewiththeirchildren.3.在喜愛的地方做運動,例如附近的公園、運動場或體育館。Itispreferabletodoexerciseatfavouriteplacessuchasanearbypark,sportsgroundorsportscentre.4.家長、其他家人或朋友可與兒童一起做運動。910動項且特蹄固DoingExercise直要改掉起居飲食壊習慣，并培養(yǎng)運動習慣，可嘗試以下方法：Thefollowingaresomepracticalsuggestionsaboutgettingridofunhealthydietsandbadhabits,anddeveopingahabitofdoingexercise:1.家長應以身作則,與兒童一起做運動。Parentsshouldsetagoodexampleanddosomeexercisestogetherwiththeirchildren.2.協(xié)助兒童處理情緒,鼓勵他們在心情欠佳時做點運動,紓緩壓力，切忌暴飲暴食。此外，亦應鼓勵兒童與家長和師長傾談。ltisimportanttohelpchildrenmanagetheiremotions.Attimesofemotionalupset,doingexerciseinsteadofindulginginbingeeatingwillhelprelievestress.Also,childrenshouldbeencouragedtotalkwiththeirparentsandteachers.3.早、午、晚三餐均衡飲食，不可偏吃，避免少吃一餐，亦不可吃得太飽。Abalanceddietshouldbemaintainedforbreakfast,lunchanddinner.Avoidpickyeating,skippingmealsoreatingtoomuch.4.不要讓兒童養(yǎng)成高油、鹽、糖的飲食習慣。如有需要，可選擇適量的健康小食(如水果)作茶點。欲知更多健康小食的資訊,可瀏覽衛(wèi)生署的「至『營』小食站」網(wǎng)頁或香港營養(yǎng)學會的「有『營』小食資料庫」,當中有近三百款較健康小食可供參考。Childrenshouldbediscouragedfromdevelopinganeatinghabitofhighfat,saltandsugar.Asuitableamountofhealthysnacks(e.g.fruit)willbefineifrefreshmentsareneeded.Formoreinformationabouthealthysnacks,pleasevisitthe"HealthySnackChecker"websitedevelopedbytheDepartmentofHeathor"DatabaseofPrepackagedSnacks"websitedevelopedbyTheHongKongNutritionAssociation,whichhas300healthiersnacksforreference.5.慢慢進食，讓腦部有足夠時間感到飽腹，亦有助消化。Eatslowlytoallowtimeforthebraintoregisterafeelingoffullness.Italsohelpsdigestion.6.減少觀看屏幕的時間,多做體能活動。Reducescreentimeanddomorephysicalactivities.7.充足睡眠(每天9至11小時)有助改善體質(zhì)。Gettingenoughsleep(9to11hoursaday)wilhelpimprovephysicalfitness.家長教導兒童改掉壊習慣并養(yǎng)成健康的飲食和運動習慣，可幫助兒童管理體重，讓他們活得更健康和充滿活力。Childrencanachieveeffectiveweightmanagementandiveahealthierlifefullofenergyiftheycangetridoftheirbadhabitsandestablishhabitsofhealthyeatinganddoingexerciseundertheguidanceoftheirparents.1.兒童應平均每天至少進行60分鐘的中等到劇烈強度*的體能活動,有氧運動為主。Childrenshoulddoatleastanaverage60minutesperdayofmoderate-tovigous-intensity*,mostlyaerobic,physicalactivity.2.每天進行多于60分鐘的體能活動,對健康有更大益處。Performingphysicalactivitiesformorethan60minutesadaywillbringaboutgreaterhealthbenefits.3.每周最少應有3天進行劇烈強度帶氧運動以及增強肌肉和骨骼的運動。Dovigorous-intensityaerobicactivities,aswellasexercisesthatstrengthenmuscleandboneatleast3daysaweek.4.盡量減少靜態(tài)活動,尤其是娛樂性的屏幕時間。Limittheamountoftimespentbeingsedentary,particularlytheamountofrecreationalscreentime.根據(jù)世界衛(wèi)生組織的建議,對兒童來說，體能活動包括在家中、學校和社區(qū)進行的游戲、體育競賽、消間活動、體育課和有計劃的運動,以及日常的交通往來(例如步行、踏單車)。AccordingtotherecommendationsoftheWorldHealthOrganization,physicalactivitiesforchildrenincludeparticipatingingamesandsportscompetitions,leisureactivities,physicaleducationlessonsandplannedexerciseatschoolandintheirfamilyandcommunitylife,aswellasdailycommuting(e.g.walkingandcycling).注：

「中等強度」是指進行體能活動時,呼吸和心跳稍為加快，輕微流汗，但不覺辛苦；「劇烈強度」是指進行體能活動時,呼吸急速、心跳很快和大量流汗，感覺辛苦。Remarks:*"Physicalactivitiesofmoderate-intensity"arethosewhichwillslightlyspeedupbreathingandheartrates,andcausemildsweatingbutnotsointenseastocausefatigue."Physicalactivitiesofvigorous-intensity"arethosewhichwillgreatlyspeedupbreathingandheartrates,andcauseprofuseseatingandfatigue.V.兒童體能活動量指引Guidelinesontheamountofphysicalactivityforchildren參考資料：《世衡組織關(guān)旅身體活動和久坐行為的指南》。世界衡生組織二零二零年。WHOGuidelinesonPhysicalActivityandSedentaryBehaviour,GenevaWorldHealthOrganization,2020Gettingridofbadhabits11家長應以身作則,與兒童一起做運動,以培養(yǎng)恒常運動的家庭文化，建立健康的生活模式。以下活動適合輿兒童一同進行：Tofosterafamilycultureofregularexerciseandadoptahealthylifestyle,parentsshouldsetagoodexampleanddosomeexercisetogetherwiththeirchildren.Thefollowingactivitiesaresuitablefordoingwithchildren:1.飯后進行健步行。Takeafitnesswalkaftermeals.2.在家中多進行親子游戲、體能活動和循環(huán)練習;減少觀看電視或屏幕的時間。Playmoreparent-childgamesanddomorephysicalactivitiesandcircuittrainingathome;reduceTVorscreentime.3.乘車時,提早一、兩個站下車;以步行代替短途車程；多行樓梯，少用電梯。Getoffthevehicleoneortwostopsearlier;takeawalkinsteadofavehiclerideforshortjourneys;takethestairsinsteadoftheliftmoreoften.4.假日到體育館打乒乓球、羽毛球，或到運動場跑步。Playtabletennisandbadmintoninsportscentresorgorunninginsportsgroundsonholidays.5.周末到戶外踏單車、放風箏或遠足。Gocycling,kiteflyingorhikingonweekends.6.多參與學校或社區(qū)活動,例如運動會、嘉年華會和同樂日。項目Item體能活動PhysicalActivity所消耗的熱量(千卡)EnergyExpended(kcal)1小型網(wǎng)球Mini-Tennis1702排球Volleyball1003籃球Basketball2004羽毛球Badminton1105長距離慢速游泳SlowLong-distanceSwimming2006踏單車Cycling1507跑步Running/Jogging2008跳繩RopeSkipping2009舞蹈Dancing13010體操Gymnastics10011健體舞AerobicDancing15012步行Walking9013行樓梯StairClimbing170注：以上資料只供參考，實際消耗的熱量會因年齡、性別、體能、技術(shù)水平和活動劇烈程度而有所不同。Remark:Theinformationshownaboveisforreferenceonly.Theactualamountofenergyexpendedmayvarywithage,gender,physicalfitness,skillevelandintensityoftheactivity.參考資料Reference:1.J.S.Harrell,R.G.Mcmurray,C.D.Baggett,M.L.Pennell,P.F.Pearce,andS.L.Bangdiwala,EnergyCostsofPhysicalActvitiesinChildrenandAdolescents,Medicine&ScienceinSports&Exerise.2.K.Ridley,B.E.AinsworthandT.S.Olds,DevelopmentofaCompendiumofEnergyExpendituresforYouth,InternationalJournalofBehavioralNutritionandPhysicalActivity,BioMedCentralLtd.VI.體能活動輿熱量消耗Physicalactivityandenergyexpenditure以年約10崴、體重約40公斤的兒童為例，如進行下列體能活動30分鐘,所消耗的熱量如下：Takeachildagedaround10yearsoldweighingabout40kgforexample.Theenergyexpendedinperformingthefollowingphysicalactivitiesfor30minutesareasfollows:VII.活躍健康生活由此起ToleadanactiveandhealthylifestyleParticipateinschoolorcommunityactivitiesmoreoften,suchassportsdays,carnivalsandfundays.要管理體重，有氧運動和肌肉鍛錬同様重要。以下介紹一些簡單的徒手運動,兒童可按自己的體能，依次序進行兩至三個循環(huán)練習,亦可遵從教練的指示自訂練習方案。為達到最佳效果，家長可陪兒童一同練習,提示正確姿勢及呼吸節(jié)奏，以示支持。Aerobicphysicalactivityandmusclestrengtheningexerciseareequallyessentialforweightmanagement.Somesimplebare-handedexercisesareillustratedbelow.Childrenmayfollowtheinstructionstodo2to3setsofexerciseaccordingtotheirphysicalability,orexerciseaccordingtotheself-designedtrainingprogrammeundertheinstructionofacoach.Foroptimumresults,parentsmayaccompanytheirchildrenduringexerciseto3.左腳向前踏出一大步，左膝屈曲，然后回復站立姿勢。Takeabigstepforwardwiththeleftleg,bendtheleftknee,andthenreturntothestandingposition.家長參與：與兒童面對面站立，保持一定距離,兒童踏前時雙手觸碰家長雙手。Parent'sparticipation:Standinfrontofyourchildandkeepacertaindistance.Thechildtouchestheparent'shandswithhis/herhandswhenlungingforward.2.身體向下壓,手肘屈曲約90度角。Bendyourelbowsatanangleofabout90°whenpressingdown.3.向下壓時吸氣,向上撐時呼氣。Inhalewhenpressingdownandexhalewhenpushingup.家長參與：兒童交替使用左/右手支撐身體,并以另一手觸碰家長掌心。Parent'sparticipation:Achildcanusehis/herleftandrighthandsalternatelytosupporthis/herbody,andusetheotherhandtotouchhis/herparent'spalm.家長參與：固定兒童雙腳。Parent'sparticipation:Holdyourchild'sfeetinposition.前跨步(大腿)LungeForward(Thighs)1.站立并保持雙腳輿肩膊的同一寬度。Standwithfeetshoulder-widthapart.2.右腳向前跨出一大步，右膝屈曲，然后回復站立姿勢。Takeabigstepforwardwiththerightleg,bendtherightknee,andthenreturmtothestandingposition.VII.簡易循環(huán)辣習Simplecircuittrainingremindthemofthecorrectpostures屈膝掌上壓(上肢及胸部)BentKneePushUp(Upperlimbs1.由仰臥姿勢開始。Lieonyourbackasthestartingposition.2.膝部保持約90度角，雙手伸直。Bendyourkneesatanangleofabout90°andstraightenyourarms.3.向前仰起時呼氣,手指觸及膝部。Exhalewhenyoucurlupwithfingerstouchingtheknees.4.躺下回復原位時吸氣。Inhalewhenreturningtothestartingposition.1.雙手按在地上，向上撐起時保持上身輿大腿成一直線。Placeyourhandsonth