Proper nutrition of the student: the basics of the diet and the principles of the menu

When a child begins to go to school, the requirements for his diet change, because students have quite large psychological and mental stress. In addition, many children attend sports clubs. At the same time, the organism continues to grow actively, therefore, the nutritional needs of the child of school age should always be given sufficient attention. Let's find out what products children over the age of 7 need, how much a schoolchild should use them every day and how best to build a menu for a child of this age.

A child over 7 years old needs a balanced healthy diet no less than young children.

The main nutritional nuances of children of this age are as follows:

• During the day, so many calories should come from food to cover the energy costs of the child.
• The diet of the student should be balanced for indispensable and replaceable nutrients. To do this, it is recommended to diversify it as much as possible.
• It is important to take into account the individual characteristics of the child’s body.
• At least 60% of the proteins in the diet of a schoolchild should come from animal products.
• The amount of carbohydrates obtained from food for a student should be 4 times more than the amount of protein or the amount of fat.
• Fast carbohydrates presented in the child's menu sweets should be up to 10-20% of all carbohydrates.
• It is important to have a regimen of meals for the child to eat regularly.
• The diet of the student should include bread, potatoes, cereals. Flour products for the child should be cooked on coarse flour.
• Once or twice a week the child should eat fish. Also, at least once in the weekly menu of the student should be red meat.
• Legumes are recommended for children of this age 1-2 times a week.
• Daily in the diet of the child should be five servings of vegetables and fruits. Orange, apple, banana or other medium fruit, 10-15 berries or grapes, two small fruits (apricot, plums), 50 g of vegetable salad, a glass of juice (only natural juice is counted), a tablespoon of dried fruits, 3 tbsp. l boiled vegetables.
• Daily baby should eat dairy products. Three servings are recommended, one of which may be 30 g of cheese, a glass of milk, one yogurt.
• Sweets and fatty foods are permissible in a student's diet, unless they replace healthy and healthy food, as there are very few vitamins and minerals in cookies, cakes, waffles, french fries and other such foods.
• It is necessary to minimize the intake of synthetic food additives, as well as spices.

The mode of eating a child attending school is affected by a shift in learning. If the child is studying in the first shift, then he:

• Breakfast at home at about 7-8 hours.
• Snacks at school in 10-11 hours.
• He dines at home or at school at 13-14 hours.
• Dines at home at about 19 o'clock.

The child, whose training occurs in the second shift:

• Breakfast at home at 8-9 o'clock.
• He dines at home before going to school, at 12-13 o'clock.
• Snacks at school at 16-17 hours.
• He dines at home at about 20 o'clock.

Schoolchildren can prepare food in any way, but they still do not recommend to get involved in frying, especially if the child has low activity or has a tendency to recruit subcutaneous fat. The most optimal types of cooking for children are quenching, baking and boiling.

Try to limit the following products in the child’s menu:

• Sugar and white bread - with excessive consumption, they cause weight gain.
• Products that have food additives (dyes, preservatives, and others).
• Margarine.
• Non-seasonal fruits and vegetables.
• Sweet soda.
• Caffeinated products.
• Mayonnaise, ketchup and other industrial sauces.
• Spicy dishes.
• Fast food.
• Smoked sausages.
• Mushrooms
• Dishes, which are cooked in deep fat.
• Juices in packages.
• Chewing gum and candy.

The best drinks for school-age children are water and milk. The disadvantages of juices are high sugar content and high acidity, so they should either be given during meals or diluted with water.

The total amount of fluid a student must consume per day is influenced by his activity, nutrition, and weather. If the weather is hot and the child’s activity is increased, give the child more water or milk.

• For breakfast, it is advised to give 300 g of the main dish, for example, porridge, casseroles, cheesecakes, pasta, muesli. To him, offer 200 ml of drink - tea, cocoa, chicory.
• For lunch, it is advised to eat a vegetable salad or other snack in an amount up to 100 g, a first dish in a volume of up to 300 ml, a second dish in an amount up to 300 g (it includes meat or fish, and also a side dish) and a drink in a volume of up to 200 ml.
• Lunch can include baked or fresh fruit, tea, kefir, milk or other drink with cookies or homemade cakes. The recommended volume of beverage for snack is 200 ml, the amount of fruit is 100 g, and baking is up to 100 g.
• The last meal includes 300 g of the main dish and 200 ml of the drink. At dinner, it is worth making a child a light protein dish, for example, from cottage cheese. Also for dinner, good dishes from potatoes and other vegetables, cereals, egg dishes or fish.
• For each meal, you can add bread in a daily amount of up to 150 g of wheat bread and up to 75 g of rye.

Slices of fish fillet (250 g) a little beat off and salt. Cottage cheese (25 g), mix with herbs and salt. Put a little cottage cheese on each piece of fish fillet, roll up a roll and roll in flour, and then in a beaten egg. Fry a little in the pan, and then put zrazy in the oven to bring them to readiness.

Peel, chop, and then pass one carrot and one onion until they turn yellow. Add tomato paste (2 teaspoons), cook another 2-3 minutes, then remove from heat. Peel three potatoes, cut into slices and boil until half cooked. Add to the potatoes the browned vegetables, cut into small cubes, one pickled cucumber and a pinch of salt. Boil the soup until cooked over low heat, and before serving, add a teaspoon of sour cream to each plate and sprinkle with chopped greens.

Take a pound of meat with bones and boil, adding a quarter of celery root and a quarter of parsley root to the water. Pour the broth into a separate container, and chop the meat in a meat grinder together with the onion fried in oil. Add to the resulting minced sour cream (2 tbsp. L.), Pounded butter (3 tbsp. L.), Pepper and salt. Make small balls. To the broth add pre-prepared gelatin (10 g). Fill the balls with broth and leave to freeze. You can add sliced ​​boiled carrots and boiled chicken eggs to the balls.

In feeding the child of school age there are various problems with which parents should be able to cope in time.

A child over seven years old has already developed tastes, so he can refuse certain products and insist that he eat them, despite disgust and rejection, is not worth it. So eating behavior can be further aggravated. Parents should try to cook unloved foods in different ways, perhaps one of them will please the child.

For younger students in schools, breakfast and sometimes a hot lunch are usually provided. If a student buys pastries in the dining room, parents should make sure that breakfast before school and lunch immediately after returning home are nutritious and made from healthy products. Also, give your child a useful alternative to school buns, such as fruit, yogurt, or homemade cakes.

Many students experience serious psychological stress during training, which affects appetite. Parents should carefully monitor the child and respond in time to a situation where stress has become a cause of decreased appetite.

The fact that reduced appetite can be a sign of a disease will be indicated by such factors:

• The child loses weight, it is inactive and sluggish.
• He had problems with the chair.
• The child is pale, his skin is very dry, the condition of his hair and nails has deteriorated.
• The child complains of the periodic appearance of pain in the abdomen.
• A rash appeared on the skin.

Excessive consumption of food leads to fullness in children, the cause of which most often is heredity and lifestyle. A full child doctor recommends changing the diet, but parents may encounter difficulties. For example, in order not to seduce a child with sweets, they will have to be abandoned by the whole family. In addition, the child will assume that the prohibitions are unfair, and can feast on forbidden dishes in secret.

• To share a schoolboy with the principles of healthy eating with parents will help meals, provided that the whole family eats properly. Tell your child more about the health benefits of foods and the importance of nutrition.
• If a child takes food to school, offer sandwiches with cheese, baked meat, a pie, a curd bun, bagel, casserole, fruit, cheesecakes, and yogurt. Think about how to pack food and how the child can eat it. To do this, buy special containers and wrap sandwiches in foil.
• Do not give children full fat-free foods, but give preference to low-fat dairy products.