Proper nutrition of the student. Sample menu for the day
The caloric content of food and the need of the child’s body for those or other substances changes with age. Many parents are interested approximate menu of a schoolboy for the day. Nutritionist Recommendations help to understand this important issue.
Contents
Important aspects of baby food
- At 6 years old, the average need of a child is about 2000 kcal / day, at 11-13 years old, it rises to 2300-2700 kcal, at 14-17 years – up to 2600 kcal for girls and 3000 kcal for boys.
- At the same time, the recommended value increases with age. carbohydrates and protein (for the entire growth period), but fats at 6-8 years, a little more is required than, for example, at 9-10 years old.
- The regime of a primary school student should include a five-time nutrition. Four classes will be enough for a high school student food.
- It is very important that the child never refuses hot breakfast, because this is the main energy charge for the whole day.
The basic principles of nutrition
Proteins and fats in the diet of the child
It is very important to properly distribute food throughout of the day. Protein-rich foods, especially when combined with fat, require to digest more time and energy. Nitrogenous substances contained in the protein excite the nervous system, therefore, a protein meal late dinner can cause insomnia a child.
- It is advisable to give meat, fish and egg dishes to children in the first half a day, and for dinner it is preferable vegetable-dairy dishes.
If traditionally dinner is served meat, poultry or fish, make sure that the child does not eat too late and too much.
In general, at least 60% of the diet should be allocated to protein food. Easily digestible milk protein is especially useful for children. I.e dairy and dairy products must be be present!
It is advisable to eat meat or poultry 2-3 times a week, alternating with fish. If a child likes eggs, do not give more than 4-5 in week, so as not to overload the body with cholesterol. Or use instead of an egg, two proteins, freeze the yolk and then use to baking.
Carbohydrate sources
The best and right sources of carbohydrates for children are fruits, vegetables and cereals. Vegetables and greens are good to use for side dishes, fruit – as a snack or dessert.
By the way, a classic salad of cucumbers and tomatoes is by no means not the standard of a simple and healthy dish. Ascorbic acid which contained in tomatoes, destroyed by ascorbate oxidase – enzyme contained in cucumbers.
The student’s diet should also contain fats, but in reasonable limits. In their absence, the metabolism is impaired, worsens assimilation of proteins. Slowing effect of fat on gastric secretion can be eliminated by increasing the consumption of raw green vegetables and fruit.
1st breakfast: porridge (oatmeal is especially useful, barley or porridge from several cereals) or a vegetable dish (baked vegetables, salads, stews), drink (cocoa, milk, juice or tea)
2nd breakfast: a dish of cottage cheese or eggs (casserole, cheesecakes or scrambled eggs) and a drink.
If, for example, the child does not have breakfast at school, then it is necessary Something to give him with you is a must! Standard School Lunch should include healthy carbohydrates, protein, something sweet (glucose is simply necessary for mental activity, which after 2-3 lessons at the peak). Wrap your favorite sandwich with you coarse bread with red slightly salted red fish or chicken breast, add cheese and (required!) vegetables, herbs and salad. Put a pear or apple, pamper a few chocolate squares.
Lunch: salad (mainly vegetable), first a dish, a second dish with a side dish, a drink.
The variations of the first and second courses are endless. At first you can offer your child a broth (chicken, meat or fish) with dumplings or crackers, dense soups with various additives cooked based on these broths.
Second course. Protein participation (meat, chicken, fish – stewed, boiled, in the form of cutlets, beef stroganoff, goulash, etc.).
Snack: milk, kefir or juice, fresh fruit, whole grain biscuits or bread rolls.
Dinner: vegetable salad, the second with a side dish, drink. Another, more acceptable option: curd or vegetable dish, porridge.
In fact, the child’s diet depends on eating behavior of parents. It is in childhood that are formed addictions to fast food. Try to keep track of what and when eat your children. In the future, this will help to avoid very many health problems.
Tasty ideas:
You will find many healthy dishes for children on our website in rubric “recipes for children.” Dishes are prepared with special by love. The ingredients are selected taking into account the recommendations of nutritionists and include everything you need for a growing body.
