According to the CDC WeChat official account, spring is the season for all things to grow. In the fields, wheat seedlings are jointing; On the branches, tender shoots are sprouting green. Children also welcome the golden season of vigorous growth in spring. To help children seize this opportunity, it is necessary to crack the "nutritional code" for growing taller in spring. Milk and dairy products are the best sources of calcium and have a higher absorption rate than other foods, making them the basic materials for bone growth. In addition, soybeans (soybeans/green beans/black beans) and their products (tofu pudding/tofu jerky/tofu skin, etc.) are also experts in calcium supplementation. Calcium is the core material for bone mineralization and the material basis for supporting height growth. Outdoor activities increase in spring, and sunlight promotes vitamin D synthesis, making calcium supplementation twice the result with half the effort. A glass of milk for breakfast, a few pieces of tofu or a few pieces of dried tofu for lunch, and 1-2 small cups of yogurt for lunch in the afternoon. A simple combination can basically meet the daily calcium demand. Reminder: Bone soup does not supplement calcium. The calcium content in soup is much lower than that in milk, so if you want to supplement calcium, you still need to rely on dairy and legume foods. Egg yolks and fermented foods are the "carriers and fixers of calcium". With calcium, two key vitamins are needed to help it truly stay in the bones. Vitamin D is a 'porter', with egg yolks, deep-sea fish, and animal liver as its food sources; The most economical way to obtain vitamin D is to bask in the sun - half an hour of outdoor activity every day, exposing your arms and calves. Vitamin K is a "fixer", and fermented foods (such as natto, cheese, etc.) and dark green vegetables are important sources of it. The two work together, with vitamin D responsible for "open source" and vitamin K responsible for "throttling", in order to make calcium truly useful for children's bodies. Fish, shrimp, eggs, lean meat are the "scaffolding" for bone growth. Protein is the "steel bar" that builds bones and muscles. Spring river fresh is the most plump and delicious. Steamed crucian carp and blanched river shrimp are both good sources of high-quality protein. Eggs are known as the 'treasure trove of nutrients', and milk is also rich in high-quality protein. It is recommended that children have a glass of milk and an egg for breakfast every day; Eating moderate amounts of fish, shrimp, or lean meat for lunch and dinner can basically meet the protein intake standards. For preschool and school aged children, the daily protein intake is approximately 1.2-1.5 grams per kilogram of body weight; For younger children, it can be appropriately increased to 1.5-2.0 grams per kilogram of body weight. Balanced distribution among three meals is most ideal. Various vegetables provide strong support for bone growth. Spring season vegetables are abundant, and various vegetables are rich in vitamins and minerals such as vitamin C, vitamin K, folate, potassium, magnesium, etc., which play an important role in bone metabolism and can be regarded as a strong support for bone growth. Vitamin C promotes collagen synthesis; Magnesium and potassium help maintain acid-base balance in the body and reduce calcium loss. Spring season vegetables are particularly worth recommending: spinach: it is the freshest and most tender in spring, rich in iron and folate. Note to blanch to remove oxalic acid before cooking. Shepherd's purse: a "spring vegetable" grown in the fields, with calcium content even exceeding that of milk, and can be used as filling and soup. Broccoli: the "dual champion" of vitamin C and vitamin K, stir fried or minced garlic, simple and nutritious. Toon tree: a vegetable grown on trees, rich in vitamin E, calcium, and dietary fiber. After blanching, it is chopped and scrambled with eggs, making it a spring limited delicacy. Rapeseed and bok choy: They have a considerable calcium content and rich dietary fiber, making them suitable for stir frying or cooking noodles. It is recommended that preschool and school aged children consume about half a pound (raw weight) of vegetables per day, of which more than half are dark vegetables. In addition, it is advisable to choose more colorful vegetables, which can not only make the dining table pleasing to the eye and promote children's appetite, but also increase food diversity and help children consume more sufficient nutrients. The first four codes of "logistical support for nutrient absorption" for spring bamboo shoots and miscellaneous grains provide the nutrients needed for bone growth, and a healthy gut is the main battlefield for efficient absorption of these nutrients. Among them, dietary fiber is the most powerful "logistical support" in this battle. It can promote intestinal peristalsis, improve the intestinal microenvironment, reduce constipation, and ensure that children have a strong appetite and smooth digestion. However, more dietary fiber is not necessarily better, especially for children with weaker gastrointestinal function. Excessive intake may cause bloating, abdominal pain, or affect the absorption of other nutrients, and should be added gradually and in moderation. Spring bamboo shoots are the "champion" of dietary fiber, with fresh and tender meat, crisp and refreshing taste, rich in insoluble dietary fiber, which can effectively prevent constipation and open up the appetite of "spring fatigue". However, it should be noted that spring bamboo shoots have a high content of oxalic acid and need to be blanched before cooking. It is also not advisable to eat too much at once. In addition to spring bamboo shoots, various seasonal vegetables, miscellaneous grains (oats, brown rice, corn), and mushrooms are also good sources of dietary fiber. Growing taller is never the result of any particular food or nutrient, but rather the result of the collaborative efforts of the 'nutrition army'. The reason why spring is the golden season is precisely because nature provides the most ideal "growth formula" - abundant sunshine, abundant seasonal ingredients, and suitable sports environment. Only by combining the scientific "nutrition code" with sunlight, exercise, and sleep can we truly seize the golden growth period of spring and help children grow up like spring seedlings. (Looking into the New Era)