Zexian’s Morning & Breakfast Sanlihe #3 Elementary School 则先的早晨和早餐 Zexian’s Morning & Breakfast Teacher: Mu Yifang Sanlihe #3 Elementary School Beijing, China

则先的一天是这样开始的 冬天的早晨，则先在6点 20分醒来，那时天还很黑。 吃完早餐、洗漱完毕，爸爸送他去上学时，大概是7点左右。 夏天的早晨，天气有时 还很糟糕。 骑车到学校大约需要30分钟，所以则先早晨的时间并不充裕。 他常常说没有胃口。

Zexian’s day starts like this In the winter, Zexian wakes up at 6:20 AM when it’s still dark. He has his breakfast after washing. Dad takes him to school around 7:00 AM. Sometimes in the summer, the weather could be very bad. Riding to school takes about 30 minutes，so Zexian doesn’t have plenty of time in the morning. He frequently says he’s not hungry.

则先的早餐食品 则先的早餐食品主要有：牛奶、面包、沙拉、蔬菜。 有时还会吃比萨、馄饨、牛肉、奶黄包和水果等。 左图为12月1日早晨则先正在吃早餐。

Zexian’s Breakfast Zexian mainly has milk, bread, salad, vegetables. Sometimes he eats pizza, wonton soup, beef, steamed buns and fruit, etc. Zexian is eating his breakfast on December 1, 2008.

则先一周早餐食品统计图 One week breakfast chart

早餐很重要 不吃早餐常常会—头晕、饥饿、没劲、走神、疲劳。 大家一定要吃好早饭呀！ 饭奶肉菜样样有， 干稀搭配营养好。 吃好早餐上学校， 上午学习精力高。

The Breakfast is important Without breakfast we will feel dizziness, hunger, no strength, lost focus and tired. Everybody should have breakfast! Milk, meat and vegetables, Good balanced nutrition; Finish breakfast then go to school, Keep high energy for study.

中国居民平衡膳食宝塔（每日） 谷类薯类及杂豆250-400克 水1200毫升 蔬菜类300-500克 水果类200-400克 油25-30克；盐6克 奶类及奶制品300克；大豆类及坚果30-50克 畜禽肉类50-75 克； 鱼虾类50-100克；蛋类25-50克 蔬菜类300-500克 水果类200-400克 谷类薯类及杂豆250-400克 水1200毫升

The Chinese Citizens Nutrition Pyramid (daily) Fat 25-30 g Sodium 6 g Milk & dairy 300 g Beans & nuts 30-50 g Meat 50-75 g, Seafood 50-100 g, Eggs 25-50 g Vegetables 300-500 g Fruit 200-400 g Grain 250-400 g Water 1200 ml

平衡膳食很重要 宝塔分五层，地位各不同，每层都重要，关键是平衡。粮食是基础，能量它为主，蔬菜和水果，缺谁都不妥。鱼禽和肉蛋，摄入适宜量，牛奶和大豆，天天不能漏。 一日三餐应遵循“早餐吃好，午餐吃饱，晚餐清淡并要早”的原则。 食物的能量分配为：早餐占 25-30%，午餐占30-40%，晚餐占30-40%。

The food balance is important The pyramid has five layers, they are respectively different, each one is important, the key is balance. Grain is the foundation - primary energy, vegetables and fruit, are all important. Meat and eggs, taken in suitable quantities, milk and soybean, cannot be skipped daily. The three meals principle: “Eat a good breakfast, Have a full lunch, Take a light supper and eat early”. Food energy portions: breakfast 25-30%，lunch 30-40%，supper 30-40%.

则先最爱吃和不爱吃的食品 则先最喜欢吃麦当劳、肯德基等西式快餐。 还喜欢吃糖、巧克力、奶油 蛋糕、膨化食品等。 则先不爱吃鸡蛋及各种蔬菜。 水果要妈妈准备好了才吃。 渴极了才饮水。

Zexian’s favorite food & the food he doesn’t like His favorite food is MacDonalds, Kentucky Fried Chicken western-style fast-food. He also likes candies, chocolate, cake and the puffed snacks. He doesn’t like eggs and each kind of vegetables. Mom has to prepare the fruit, then he eats. He doesn’t drink water unless he’s extremely thirsty.

妈妈的担忧 则先 吃正餐“没有胃口”，妈妈很担忧！ 少年儿童正处在生长发育期，需要全面的营养。营养蕴含在各种食物当中。 不好好吃饭，营养从哪里来呢？看着他较同龄人长得慢些，妈妈心里很着急。 孩子，你知道平衡膳食、摄取足够的营养对你的生长发育有多重要吗？

Mom’s Concern Zexian has no appetite for meals. Mom worries very much! During this age, students are in the growth development period and need comprehensive nutrition. Nutrition comes from all kinds of foods. If Zexian does not have good meals, how could he get his nutrition? Compared with his classmates, Zexian grows slower. Mom really worries. Children, do you know how important balanced meals, and enough nutrition are to your growth?

挑食、偏食的害处 长期挑食和偏食，食物品种单一，会导致营养失衡，健康状况恶化。 西式快餐、糖、巧克力、奶油 蛋糕、膨化食品都含有很高热量， 而营养价值却很低。如果长期食 用，会严重影响儿童生长发育！ 儿童挑食和偏食容易：贫血、营养不良、不长个儿、缺钙、缺乏维生素、易患病。

Pickiness Causes Problems If you are too picky to eat for a long time, you will loose food variety, causing unbalanced nutrition, and will damage the health. The western-style fast food, candies, chocolates, cake and puffed food contain very high calories but low nutrition values. Eating these for a long time will seriously influence children’s growth and health. When a child is very picky with food, these consequences may occur: anemia, malnutrition, slow growth, short in calcium and Vitamins, and get sick easily.

妈妈的希望 你是小兔子，要加油多多吃 蔬菜呀！虽然你是小兔子， 也希望你爱吃营养丰富的鸡蛋。 小兔子，相信你一定能改掉挑食、偏食的习惯，像老虎一样强壮！

Mom’s Wishes You are a small rabbit, and you must do your best to eat vegetables! Although you are a small rabbit, I wish that you enjoy eating the nutritious eggs. Little rabbit, I believe that you can certainly get rid of the bad eating habits and will be getting strong like a tiger!

祝同学们 茁 壮 成 长! I wish that all my schoolmates will grow up healthy and strong!