Presentation we are for healthy eating. Healthy food. Useful and harmful foods
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Diet for children and adolescents
- balanced in the chemical composition of nutrients, including also vitamins and minerals,
- complete, meet the energy needs of the body
- diverse
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School period age from 7 to 18 years
- characterized by intensive growth processes,
- an increase in the skeletal skeleton and muscles,
- a complex restructuring of metabolism, the activity of the endocrine, cardiovascular systems, and the brain.
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Squirrels
The most valuable for a child are fish and milk protein, which is best absorbed by the child's body.
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In second place in terms of quality is meat protein, in third place is protein of plant origin. Every day, a student should receive 75-90 g of protein, of which 40-55 g of animal origin.
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Fats
- The rate of fat consumption for schoolchildren is 80-90 g per day, 30% of the daily diet.
- Vegetable fats
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The necessary fats are found not only in the “fatty” foods familiar to us - butter, sour cream, lard, etc. Meat, milk and fish are sources of hidden fats.
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Carbohydrates
- Complex carbohydrates are the most beneficial.
- The daily norm of carbohydrates in the diet of a schoolchild is 300-400 g, of which no more than 100 g should fall on the share of simple carbohydrates.
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- bread;
- cereals;
- potato;
- dried fruits;
- sugar.
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Vegetables
Source of dietary fiber, vitamins, trace elements.
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Fruit
A source of dietary fiber, easily digestible carbohydrates, vitamins, microelements.
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Water
On the day you need to drink only 1.5 liters of pure water, juices, decoctions of herbs.
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Breakfast
Must be mandatory and consists of two dishes - for example: porridge and tea, cottage cheese and milk, boiled egg and coffee, as well as sandwiches with cheese or boiled sausage (it is better not to give smoked sausages to a child in the morning, because the nutrients contained in sausage, can greatly irritate a child’s hungry stomach and cause discomfort).
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Lunch
- At school, the student must receive a hot breakfast. If, for some reason, hot meals are not provided, the child must be given a sandwich and a drink.
- Prolonged fasting for 6-7 hours leads to rapid fatigue, decreased performance, deterioration of well-being and mood, and can also cause the development of diseases of the gastrointestinal tract and other diseases.
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Dinner
At home or at school, the child should receive a full meal of three to four courses. A schoolchild of 7-11 years old is enough 300.0 grams of soup; the second course should contain the best boiled meat or fish, a vegetable salad of fresh vegetables and a side dish. The third dish is compote, jelly, tea.
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afternoon tea
For an afternoon snack, children need: fruits, kefir, milk, tea with muffins.
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Dinner
Children need to have dinner no later than 1-1.5 hours before bedtime. Dinner should not be very plentiful, as sleeping with a full stomach will be restless. Dinner should consist of two dishes: the first - cottage cheese, fish, eggs, vegetables, cereals and flour dishes; the second - milk, kefir, curdled milk, jelly, etc.
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Healthy eating rules
- The child should eat a variety of foods. The daily diet of a child should contain about 15 different food items. During the week, the diet should include at least 30 items of different foods.
- Every day, the following foods should be present in the child's diet: meat, butter, milk, bread, cereals, fresh vegetables and fruits. A number of products: fish, eggs, sour cream, cottage cheese and other fermented milk products, cheese - do not have to be included in the diet every day, but must be present 2-3 times during the week.
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Healthy nutrition is mainly proper nutrition, which means the use of foods that contain a sufficient amount of vitamins, essential trace elements, and do not contain harmful substances. Proper nutrition is one of the main conditions for the full health and development of children. It also plays an important role in the prevention of a number of childhood diseases.
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It is important not only what the child eats, but also how his food is organized. Strict adherence to the regime corresponding to the age characteristics of children is an indispensable condition for rational nutrition. If the time for breakfast, lunch, afternoon tea and dinner is observed every day, the child's body prepares in advance for eating. Thanks to this, food is better digested and absorbed.
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Physiologically justified for preschool children is 4 meals a day with intervals between meals no more than 4 hours. A longer interval can lead to a deterioration in well-being. With more frequent meals, the digestibility of nutrients is disturbed. 3 meals must necessarily include a hot dish.
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It should be borne in mind that a monotonous diet leads to vitamin deficiency. What are vitamins? Vitamins are organic substances with high biological activity. They act as regulators of metabolic processes. Food is the source of vitamins.
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Basic principles of nutrition Nutrition should supply the child's body with the necessary amount of energy for motor, mental and mental activity. Nutrition should be varied and balanced, containing nutrients of all types. It is necessary to provide a drinking regime. Be sure to take into account the individual characteristics of children, possible intolerance to any products. It is necessary to observe the technology of food processing and cooking, the terms and conditions of their storage.
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Preschool age is the most favorable period for cultivating the right habits of assimilation of cultural traditions of nutrition and the formation of taste preferences
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Preschoolers about proper nutrition Adults should help children understand that health depends on proper nutrition. To form knowledge about which foods are healthy and which are unhealthy, to bring to the understanding that not everything tasty is healthy. To give knowledge about safe food, that is, to form a cautious attitude towards stale foods.
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What cooking methods are used in children's nutrition? This is boiling, baking, stewing It is good if the finished dish looks beautiful
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The period of preschool childhood is characterized by intensive growth and development of children, functional maturation of the body. This determines the physiological needs of children for nutrients and energy. At the age of up to 3 years, the need for energy is 1540 kcal., From 3 to 7 years 1970 kcal. in a day. The daily calorie content of food should correspond to these figures and be correctly distributed between individual meals. For preschool children, the following distribution is considered appropriate:
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The value of baby food lies not only in the number of calories, it is also necessary that it contains substances such as proteins, fats and carbohydrates.
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Protein Sources of protein are meat, fish, milk and dairy products, eggs (animal proteins), and legumes; It is preferable to use lean beef or veal, chicken or turkey; Recommended varieties of fish: cod, pollock, hake, pike perch and other low-fat varieties.
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Fats Sources of fats are butter and vegetable, cream, milk, dairy products (sour cream, cottage cheese, cheese), as well as meat and fish.
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Carbohydrates The most important source of carbohydrates in children's nutrition are fruits, vegetables, bread, cereals, confectionery.
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Table of the average daily content of proteins, fats and carbohydrates 3 years 4-6 years 7 years Proteins, g. 53 68 77 Fats 53 68 79 Carbohydrates 212 272 335
Presentation on theme: "Healthy Eating!
Healthy eating is a healthy lifestyle! It is the food that we take that ensures the development and constant renewal of the cells and tissues of the body, is the source of energy that our body spends not only during physical exertion, but also at rest!
Milk-calcium! The need for calcium increases with age. Skimmed cow's milk is rich in calcium, essential for bone health and osteoporosis prevention, as well as proper nutrition. Dairy prevents bone loss due to menopause or rheumatoid arthritis (beneficial with a healthy lifestyle). Drink two glasses of skimmed milk daily, or include low-fat yogurt and calcium-rich fruits in your diet.
Bananas are potassium! Just one yellow fruit contains 467 mg of potassium, which is needed to keep muscles strong and healthy. It lowers blood pressure. Bananas are an excellent prevention of cardiovascular diseases, they neutralize acid, so they are useful for the treatment of heartburn. Try how delicious it is when you add banana slices to oatmeal, yogurt, milk or fruit juice. Other sources of potassium are lentils, sardines and dried apricots.
Eggs are a healthy diet for a healthy lifestyle! Even if you are worried about cholesterol, do not give them up. Eggs are a source of protein and lutein, which protects the eyes from cataracts, eggs are part of a healthy diet. There is reason to believe that they prevent the formation of blood clots, reducing the risk of heart attack and stroke. What's more, eating six eggs a week reduces the risk of breast cancer by 44%. Today, nutritionists say that one or two eggs a day do not increase cholesterol levels, since the body itself produces it from saturated fat, and does not get it from cholesterol-rich foods.
Salmon-nicotinic acid! Salmon is rich in omega-3 fats, which lower cholesterol levels, protect against certain types of cancer, and prevent blood clots. Studies show that salmon alleviates depression and prevents memory loss because it contains nicotinic acid. And it, according to some reports, protects against Alzheimer's disease. If possible, eat fresh or canned salmon at least three times a week - if you lead a healthy lifestyle (healthy lifestyle). Omega-3 fats are also found in walnuts.
Cereals-phosphorus, potassium, calcium, iron, magnesium! From the point of view of nutrition, cereals can be called universal products and can be used for any disease. The same cereal is suitable for preparing various dishes for a variety of ailments. Using various culinary treatments, it is possible to provide the most sparing regimen for the digestive organs (liquid and pureed cereals) or to activate the intestinal motor function (crumbly cereals).
Meat and meat products. Meat and meat products are the main source of complete proteins of animal origin, the content of which in them ranges from 14 to 24%. Meat has all the essential amino acids, a lot of iron, phosphorus, vitamins A, B1, B6, B12. However, it has little calcium and magnesium, no vitamin C and some others. The meat is rich in nitrogenous extractives, which improve its taste, increase the secretory function of the stomach, excitability of the central nervous and cardiovascular systems.
Nuts and seeds. Nuts and seeds are extremely rich in fats, proteins, essential amino acids, some minerals and vitamins. In terms of calories, they occupy one of the first places among plant foods. When choosing nuts in the shell, take those that are heavier and do not rattle when shaken. They should not have cracks or holes. Beware of moldy peanuts - they can cause serious illness. Buy nuts and seeds whole, not chopped, ground, or peeled, as nut kernels go rancid faster. When buying nuts and seeds, pay attention to their color. Old rancid fruits usually have a yellowish tint.
Mushrooms are the most valuable food. Fungi belong to the class of spore plants. They are quite simple in structure, do not have a green color, do not contain chlorophyll, and do not absorb carbon dioxide. They feed on ready-made organic matter located in the ground or in another substrate. Mushrooms are the most valuable food. Proteins, fats, carbohydrates, different mineral salts and vitamins play an important role in human nutrition. These substances are part of the mushrooms. According to the content of elements, edible mushrooms differ significantly from other products of plant origin. They do not contain vegetable starch at all. Of the carbohydrates in mushrooms, there is glycogen and sugar.
Chocolate is an exquisite delight! Chocolate has been known for five hundred years, but still remains a mysterious product. Along with a large number of calories, chocolate contains a whole pharmacy of useful substances and trace elements. Everyone knows that chocolate is indispensable for relieving fatigue, hunger and even getting rid of stress. Studies by the Institute of Nutrition of the Russian Academy of Medical Sciences have shown that the special essential oils that make up chocolate can effectively protect our blood vessels from cholesterol. They prevent the deposition of fats and lime on the walls of blood vessels and arteries. And this is just one of a number of amazing recent discoveries. Antioxidants found in chocolate may help fight cancer, as cocoa contains twice as many antioxidants as red wine and three times as much as green tea.
Honey is rich in minerals. Of course, honey is not just a delicacy, it is a very valuable medicine and a means of prevention. Honey contains the entire periodic table, it has everything that our body needs in the most suitable form for assimilation, so honey has no equal among medicines. And if you add to it, for example, also pollen or healthy fruits, nuts, then you can get potent medicines for many diseases. Even if you are practically healthy, but you know the weaknesses of your body, purchase or prepare your own honey - with the supplement that is good for you. Take it every day on an empty stomach, 1-2 teaspoons, washed down with water at room temperature. But remember that you should not dilute honey in a hot liquid - from this, valuable substances in it are destroyed. Of course, all these tips do not apply to those who are allergic to honey.
... without water, neither here nor there Water is the only liquid on Earth that has special physical and chemical properties. Water molecules easily break down into ions - positively charged hydrogen (H+) and negatively charged hydroxyl (OH-). It is these ions that determine the spatial structure of proteins, lipids, nucleic acids and other organic substances. The polarity of water molecules is due to the ability to dissolve various substances: mineral salts, simple alcohols, sugars, etc. That is why water serves as a medium where numerous chemical reactions take place, which together create life. The beneficial properties of water are known to everyone, it is thanks to them that water has firmly established itself in the daily diet. On average, a person should drink 8 glasses every day, which is about 2 liters.
Healthy food!
FOOD PLATE
What is healthy eating? With the help of a healthy diet, you can resolve many health problems in their initial stage. A balanced diet is the key to health and beauty!
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A presentation on the topic "Healthy Eating" can be downloaded absolutely free of charge on our website. Subject of the project: Pedagogy. Colorful slides and illustrations will help you keep your classmates or audience interested. To view the content, use the player, or if you want to download the report, click on the appropriate text under the player. The presentation contains 14 slide(s).
Presentation slides
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Parent meeting in the 5th grade "Healthy eating"
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The deterioration of the health status and the decrease in the functional capabilities of modern children in comparison with their peers of the second half of the 20th century have been established. The reasons for the pronounced fatigue of schoolchildren from educational loads are revealed: an increase in the volume of material due to a decrease in the school week; intensification of the learning process; malnutrition in children and adolescents.
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Improper nutrition creates a large deficiency of microelements and vitamins in the child's body, reduces the functional reserves of the body, contributes to high emotional stress, lack of formation of communicative qualities (hence irritability, aggression or, conversely, resentment, tearfulness), the prevalence of bad habits.
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Healthy food -
- This is a diet that is balanced in terms of the ratio of carbohydrates - proteins - fats, containing enough vitamins and minerals. The modern model of rational nutrition has the form of a pyramid: the products in it are arranged from the bottom to the top as their usefulness decreases. Focusing on it, you can make a balanced diet for every day.
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The first brick of the food pyramid is grain
The base of the pyramid is made up of whole grains, which are often underestimated and often under-represented on our menus. Admit it, do you often eat cereals - buckwheat, oatmeal, wholemeal bread, durum wheat pasta? And their daily diet should be from 6 to 9 servings! 1 serving of grain products is 1 slice of whole grain bread, or 1.5 cups of cooked pasta, or 1.5 cups of cooked rice.
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Cereals (buckwheat, brown rice, oatmeal) contain a lot of vitamins A and E, besides, vitamins in them do not break down over time as intensively as in vegetables and fruits. Of course, a certain percentage of the population eats muesli for breakfast, but still it is worth considering returning such traditional dishes as cereals with various additives - mushrooms, pumpkin, turnips. It is not only tasty, but also extremely useful. Please note: this does not include sources of "empty" carbohydrates that are present in our diet: white bread, rolls, cakes.
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Bricks 2 and 3 - vegetable and fruit.
The next level of the pyramid is vegetables and fruits (2 separate groups). Vegetables in the daily diet should be an average of 5 servings. Fruit - from 3 to 5. 1 serving of fruit is 1 medium fruit (orange, apple) or 1 cup of chopped fruit, or 1.5 cups of juice, or 1 cup of dried fruit. As a source of vitamin C, a decoction of dried rose hips, leafy greens, red peppers, frozen blackcurrants, citrus fruits and sauerkraut are recommended.
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Brick 4 of the food pyramid - meat
The diet must contain high-protein foods containing essential amino acids: lean meat, poultry, fish. Cottage cheese is assigned to the same group by nutritionists.
The meat contains iron, B vitamins (mainly in pork). Sausages, sausages, boiled sausages are not included here - there is not much meat in them, but there is plenty of fat and calories!
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Brick 5 of the food pyramid - dairy
Dairy products are a source of vitamins A and E. Fermented milk products containing live bifidus and lactobacilli, necessary for the prevention of intestinal dysbacteriosis, will help maintain immunity. Dairy products in the daily diet should be 2 servings (1 serving - 1 cup of skimmed milk or fat-free yogurt, kefir). Please note: limit the intake of foods containing a lot of animal fats as a source of hidden fat (cheeses, ice cream, sour cream, fatty sauces, mayonnaise).
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Brick 6 of the food pyramid - fat, but not greasy
At the very top of the pyramid is a group of fat-containing foods, which includes nuts, animal and vegetable oils. The latter are a source of polyunsaturated fatty acids useful for the heart. Butter is included in this group, but its consumption should be limited.
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The student needs 4-5 meals a day, while the interval between meals should not exceed 3.5-4 hours. During the school day, the student needs to get up to 55-60% of the daily calorie content of the diet. Therefore, the child at school needs a full hot meal. Replacing hot meals with buffet products leads to a sharp decrease in the intake of important nutrients in the body. If you listen to the advice on proper nutrition for schoolchildren, then your child will study well and always be in a great mood.
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PROPER NUTRITION -
Pledge of health Prepared by: teacher of biology and chemistry Nuralieva Zukhra Aslyamovna
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The purpose of the lesson: to organize the educational activities of students in the formation of knowledge about the importance of proper nutrition as an integral part of maintaining and strengthening health. Tasks: - teaching: organize work on the formation of the ability to choose healthy foods for a healthy, rational diet and systematize students' knowledge about the importance of food; - developing: to promote the development of logical thinking, observation, communication skills; - educational: to instill a culture of communication, practical skills of self-healing, to cultivate the desire to be successful in achieving your goals, respect for your health.
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Nutrition (physiological act) - maintaining human life and health with the help of food - the process of absorption of food by living organisms to maintain the normal course of physiological processes of life.
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Proper nutrition (healthy diet) is nutrition that ensures the growth, normal development and vital activity of a person, contributes to strengthening his health and preventing diseases.
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Proper nutrition is a stumbling block for us. Why is the most delicious thing also extremely harmful? And everything that is good for health actively accumulates everything that is harmful, which, again, is impossible for us. It is almost impossible to live on the reserves of subsistence farming for a whole year. And even with iron willpower, you cannot be fully responsible for what you eat. Who knows how and where it all grew and under what conditions it was stored. But despite this, no one canceled the elementary rules of healthy eating.
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Stay hydrated Your body is 70 percent fluid. Therefore, a prerequisite for a healthy lifestyle is to drink water between meals up to 3 liters per day. At the same time, remember that fluid intake during and immediately after meals, and also during physical activity, is highly undesirable.
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Cook less Most of all vitamins and microelements are found in plant foods, and it is better to eat vegetables and fruits raw. As a last resort, cook them in the oven or steam them.
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Drink Vegetable Juices You probably enjoy drinking at least 1 glass of freshly squeezed fruit juice a day, but vegetable juices are just as healthy. Including them in your daily diet, you greatly contribute to the cleansing of the body. It is best to use beetroot or carrot juice for this, and in no case should beetroot juice be used in its pure form, it must certainly be mixed with others.
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Limit your sugar intake Or better yet, cut it out altogether! Sugar does not have the best effect on our blood vessels and blood composition. Moreover, its absorption requires a large amount of B vitamins, which over time will cause their deficiency in the body and increase cravings for high-calorie baked goods in which it is present, which will clearly damage your figure.
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Follow the diet Even the most healthy food eaten on the go will not bring you any benefit. So set aside a certain time for eating, and the first meal should not be later than noon, and the last no later than seven in the evening.
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Eat in moderation When eating, the stomach should be filled to two-thirds of its volume. At the same time, getting up from the table, you may feel that you are also able to eat the same amount, but it did not mean that you were left hungry. You will feel full thirty minutes after eating, when it begins to be digested. Chew food thoroughly. In the process of chewing, food must be brought to a jelly-like state. In this form, it is better absorbed. In addition, the satiety signal will reach the brain faster, which will save you from unnecessary overeating. If the food is really good and necessary for the health of the body, it only becomes tastier from long chewing. "Empty" and harmful food quickly loses its taste when chewed.