Proper nutrition for teenagers 14-16 years old. Nutrition in adolescence. Foods to Avoid

Fourteen-sixteen years is the most unpredictable, rapid age, the time of active formation of the endocrine glands. If it didn’t work out before the age of 16, then with age it will be very difficult or almost impossible to change eating habits. And this threatens not only overweight, but also serious health problems. Due to development at this age, there is an increased need for and nutrients.

Therefore, a poor monotonous diet deprived of parental control can lead to the following problems:

• Dizziness and flickering of "flies" before the eyes.
• Increased fatigue.
• Decreased immunity.
• Joint diseases.
• Brittleness of the bones.
• Menstrual disorders in girls.
• Decreased performance and concentration.
• Wasting or obesity.

Diet

Improper nutrition will sooner or later lead to health problems.

14-16 years is a time of active growth, which is accompanied by increased appetite. The task of parents is to explain to the teenager the harm of irregular dry food, to find an alternative to chips and buns, for example, dried fruits and nuts.

Meals should be four times a day:

1. Breakfast - 25%;
2. Lunch - 35-40%,
3. Afternoon snack - 15%,
4. Dinner - 20-25% of the daily nutrient requirement.

• Breakfast should include an appetizer, a hot meal and a drink. As a snack, there can be vegetables or fruits, cheese or cottage cheese, salads. As a hot porridge, vegetable stew, meat, fish. Drink in the form of hot tea, compote, jelly, milk.

Breakfast options for teenagers:

1. Cottage cheese casserole with raisins or chocolate sauce.
2. Oatmeal, milk porridge with dried fruits or berries.
3. Millet milk porridge with banana, apple or raisins.
4. Fried eggs, scrambled eggs, with meat, green pot or vegetables.
5. Cottage cheese pancakes with sour cream or jam and yogurt.
6. Buckwheat milk porridge with vegetables.

• The child often receives lunch at school. It should consist of soup, a second course (side dish with meat or fish), a third course can be a drink with cookies, yogurt, etc.
• For an afternoon snack, a child can be given fruit, cottage cheese, vegetable salad.
• For dinner you can cook:

1. Meat cutlets with vegetables;
2. Curd casserole with apples;
3. Omelet with pasta;
4. Porridge with dried fruits;
5. Vareniki with jam or berries and fruits;
6. Fish soufflé with stewed carrots.

Before going to bed, as an option, you can offer a glass of kefir, milk.

The calorie content of food is calculated as follows: approximately 1.8 kcal should be consumed per 1 kg of body weight. This means that a teenager should eat about 3000 per day, and at - 3500 kcal. Boys during this period have a particularly high need for energy, and it is not uncommon that others are struck by their increased appetite.

Quality composition of food

The qualitative composition of food is as follows: the ratio, and - 1:1:4.

Squirrels

The average protein requirement per 1 kg per day is 2–1.5 g, moreover, 50% of it should be animal protein (beef and poultry meat, fish, dairy products). It has a primary role, because it is a structural material for growth and the immune system, it is necessary for muscle strength. With a lack of protein in the body, the brain suffers, and the child gets tired faster, the immune system cannot cope with infections.

Dairy products, in addition to high levels of protein, are rich in calcium, and meat is the main source, while fish is rich in phosphorus and minerals.

On a note! Protein content in 100 g of product:

• Meat - 25 g,
• Hard cheese - 25 g,
• Fish - 20 g,
• Milk - 3 g,
• Eggs - 12 g,
• Nuts - 28 g,
• Bread - 8 g,
• Beans and peas - 5 g.

Fats

The daily requirement for fats is about 100 g. For a teenager, the role of fats is in the synthesis of sex and other steroid hormones. More useful are butter and sour cream. Vegetable fats are useful due to the content of polyunsaturated fatty acids, and animals - thanks to fat-soluble and. 70% of incoming fats should be of vegetable origin and only 30% of animal origin.

On a note! Sources of vegetable fats:

• Vegetable oils (99.9% fat),
• Nuts (50-60%),
• Oatmeal (7%) and buckwheat (3%) cereals.

Sources of animal fats:

• Lard (90% fat),
• Butter (75%),
• Sour cream (about 30%),
• Cheeses (15–30%).

Carbohydrates

The daily requirement for carbohydrates is 10–15 g per 1 kg of body weight (depending on physical activity, ambient temperature, etc.). The main function of carbohydrates is to provide the energy needs of the body. Sources of healthy carbohydrates for a child are cereals, vegetables, bread, legumes, greens, fruits, berries, and not buns, cakes and sweets. Vegetables are also the main source of vitamins and minerals, and the dietary fiber they contain. You can read about how to choose fresh and and in our relevant articles.

Liquid

The body's need for water in children and adolescents is higher than in adults, and is 50 ml per 1 kg of body weight (in adults - 30–40 ml). It is useful to drink mineral water, teas, vegetable and fruit juices. Carbonated drinks are not able to quench thirst, they irritate the gastric mucosa, contribute to bones and teeth, and can cause.

Norms of consumption of vitamins, macro- and microelements for a teenager

Fresh fruits and vegetables are an excellent source of vitamins, micro and macro elements in the spring and summer.

A teenager must receive with food the necessary amount of macro- and microelements, vitamins. In summer, it is enough to eat a variety of fresh vegetables and fruits (berries), and in the winter-spring period, you can drink a course of vitamin preparations. It is believed that by eating six fruits of different colors a day, we fill the need for all the necessary vitamins and minerals!

Calcium (1.2 g / day) and magnesium (300 mg / day) are needed to build bones and teeth, magnesium also relieves the excitability of the nervous system, helps to cope with insomnia, and has a beneficial effect on the heart muscle.

Phosphorus (1.8 g / day) is necessary for metabolism, normal functioning of the nervous system and brain, muscles, liver and kidneys.

Iron (15–18 mg/day) is necessary for hematopoiesis and oxygenation of the body.

Sodium (4 g/day), chlorine and potassium (4 g/day) normalize water-salt metabolism, acid-base balance, potassium removes excess water and sodium from the body.

Exception

Foods that become the main cause of obesity in adolescents, i.e. they should be excluded from consumption completely:

1. Chips, sodas, chocolate bars and candies.
2. Sauces of industrial production (ketchups, mayonnaises, adjikas, etc.).
3. Products from processed meat (sausage, ham, sausages).
4. Bakery products and fast food.
5. Fried (especially cutlets and potatoes, fried pies).

There should be mostly homemade food. Vegetable soups, cereals (you should not get carried away with semolina and oatmeal), bread, seafood, dairy products (whole milk and kefir, cheese and cottage cheese), eggs, weak tea, it is important to stew and bake chicken meat, lean pork, beef. Potatoes can be consumed no more than twice a week in boiled or baked form. Pasta can only be eaten from durum wheat. Do not abuse sweet and starchy foods.

In a teenage diet, you can arrange fasting days, on which you can eat kefir, buckwheat on the water and fresh / baked fruits. But it is recommended to arrange such days a maximum of one day a week. Calorie content - up to 1000 per day. A more significant decrease in nutritional value and the more complete hunger on fasting days will cause various disorders in the body of a teenager, including overexcitation of the center of appetite in the brain, which can lead to a breakdown: the child will eat everything around and eventually gain more than he lost before .

Physical activity plays a significant role, it will be enough to do something for two hours two to three times a week. Any sport will do, as long as it brings pleasure to a teenager (running or swimming, yoga or dancing, rollerblading or skating, skiing, wrestling and boxing, playing sports, football, volleyball - the list goes on).

Diet menu for teenagers

An ideal breakfast option for teenagers is buckwheat porridge.

Calorie content: daily calorie intake should be reduced by no more than 20%. This means: for girls - about 2500 calories per day, and for boys - 3000. Moreover, if the child is actively involved in sports, we increase this calorie content by 20%.

Daily diet: 30% fat, 20% protein, 50% carbohydrates.

For breakfast you can serve:

1. croutons with hard cheese / 1 soft-boiled egg or scrambled eggs / cottage cheese casserole with fruit or rice / buckwheat porridge;
2. 1 tomato or cucumber;
3. tea / milk / kefir.

For second breakfast:

1. fat-free yogurt;
2. fruit/vegetable.

Lunch should consist of the first, second and third:

1. vegetable soup;
2. spaghetti / stewed vegetables / baked potatoes / porridge, which are accompanied by meat;
3. vegetable salad (seasoned with vegetable oil);
4. juice / tea / compote.

Zinc is found in liver, beef, legumes, various nuts and seeds.

Vitamin A is rich in liver and p, pumpkin, apricots and carrots, viburnum, spinach, parsley, butter, cream.

It is required to exclude provoking foods: salty, fatty, smoked and fried, while eating more cereals, vegetables and dairy products.

Children are a mirror image of their parents, therefore, when teaching children healthy eating, you yourself need to adhere to it, thereby setting the right example for your child.

Healthy and balanced nutrition is essential for teenagers. Indeed, at this age, the body develops intensively. It is during adolescence that a lot of energy is consumed, which must be constantly replenished. It is necessary to consume foods that are rich in minerals, vitamins, carbohydrates, proteins, fats and water. Carbohydrates will provide a teenager with energy. Proteins serve as a building material. Vitamins, minerals and water are needed to improve the functioning of all body systems. Therefore, it is very important that nutrients enter the body of a teenager in the right amount. After all, a lack of nutrients at this age can lead to various diseases that manifest themselves in adulthood.

Teen nutrition rules:

1. Breakfast is an essential component of a healthy diet (read more about healthy eating for children). A child should not go to school hungry. Breakfast is a must. However, the menu should not include sweets and fatty foods for breakfast; fruits, yogurts, cheese, oatmeal are best.
2. Balanced diet. Every day, a teenager should consume a sufficient amount of proteins, carbohydrates, healthy fats, minerals and vitamins. Be sure to include lean meat, eggs, and fish in your child's diet. These foods are rich in protein, which is very necessary for the growth of the child. The daily diet should include various dishes from vegetables and fruits, as well as dairy products, cereals, nuts.
3. You need to keep track of the amount of food you eat. Both starvation and overeating negatively affect the children's body. Therefore, it is advisable not to eat in front of the TV and do not need to skip the main meals. This will help save the child from obesity and health problems.
4. It is necessary to include foods rich in iron and calcium. In adolescence, these minerals play an important role. A lack of iron in a teenager's body can lead to fatigue and weakened immunity. Therefore, it is necessary to include cereals, meat, peas, beans, buckwheat, cabbage, seafood, and fish in the diet. Calcium is needed to strengthen teeth and bones. Insufficient intake during adolescence leads to bad consequences in adulthood. Most calcium is found in dairy products.
5. Useful and harmful drinks. Mostly teenagers like to drink carbonated sweet drinks, which are very harmful due to the high content of dyes, sugar and caffeine. They have a rather negative effect on the child's body. Caffeine negatively affects the amount of potassium in the body. In adolescence, you need to drink plenty of fluids. It can be teas, milk, compotes, juices.
6. It is necessary to include foods rich in healthy fats in the menu. Fats are necessary for the normal development of the child, they affect the condition of the hair and skin. In addition, fats release a large amount of energy, which is so necessary for a teenager. Therefore, in the daily diet you need to include sea fish, nuts, unrefined oils.

Everything in teen nutrition

Child's diet

Foods that can be consumed during meals:

1. Breakfast: The menu should consist of light meals that do not burden and provide enough energy. For breakfast, you can take oatmeal with nuts and honey, cheese, fruits, vegetables, kefir, yogurt.
2. Second breakfast: You can take fruits, kefir, vegetable salad. The second breakfast should not be hearty, so you do not need to include high-calorie foods.
3. Lunch: It is necessary to include hot dishes. Soup, fish, a piece of boiled meat and vegetable dishes are best suited for lunch.
4. Afternoon snack: Nuts, dried fruits, seeds, yogurt are best suited.
5. Dinner: You can include lean meat, seafood, cereals, potatoes, fish, mushrooms. For dessert, you can take cottage cheese casserole.

Hello dear readers. How to improve the nutrition of adolescents 14 years old? And why is this period of adolescence interesting to us? Surely, because during this age period the strongest growth and evolution of the body occur, and human health in the future depends on a balanced proper diet for a teenager of 15-17 years old.

So, proper nutrition for a teenager of 14 years old should be carefully thought out, it should be strictly balanced, taking into account all the important micro and macro elements. In adolescence, endocrine glands are dynamically formed. There is a need for excess calories. It is important to make the right diet.

Essential foods for a teenager

In the daily diet, in any case, there must be proteins, fats and carbohydrates in a ratio of 1: 1: 4:

• first, it is important to choose about 2-2.5 grams per 1 kilogram of weight (and select proteins from animals for half this amount);
• include the second component in the amount of about 100 grams (moreover, let 70% of the fats be from plants - the corresponding oils, and the rest from animals - this is sour cream, butter);
• the third component of the diet, include about 10-15 grams per kilogram of weight (cereals from cereals, a vegetable group, greens, bread, legumes, berries);
• liquid - 50 ml per kg of weight in the form of mineral water (gas is not welcome), decoctions, juices, compotes, tea.

Here is a table to help you with how much protein (number of grams) is present in 100 grams of the following foods.

At 14-16 years old, increased appetite is more than normal. And do not limit the growing organism in nutrition. The daily amount of calories, both for a guy and for a girl, is at least 3000 kcal, and when playing sports - 3500-4000 kcal. And the correct approach to eating teenagers involves dividing into 4-5 meals.

Approximate menu

Given the percentage distribution of products in the daily diet, we must not forget that breakfast should be 25-30% of the daily diet (snacks from vegetables or fruits, cottage cheese or cheese, eggs, salads; hot cereals, vegetable stews, fish; jelly or tea). Lunch - 35-40%, respectively (soup, as a second side dish with something meat or fish; cookies, yogurts do not interfere with drinking here). Snack - 10-15% (fruit, vegetable salad, cottage cheese). For dinner, we allocate 20-25% (chicken with vegetables, cottage cheese casserole, which can also be with apples, scrambled eggs with pasta or porridge).

Foods to Avoid

Adolescence begins at 12-13 years old - it's time to take care of a healthy diet. If the diet has been wrong since childhood, it can take root in the habit and cause overweight and related diseases in adulthood. And most importantly - this age is a period of active restructuring of the body, its rapid maturation, hormonal surge, the emergence of interest and entry into the sexual sphere of life - therefore, if proper nutrition is not introduced for a teenager, dangerous diseases and appearance problems can begin to haunt him. The latter is often perceived as a tragedy by both girls and boys.

Proper nutrition for teenagers should exclude foods that lead to obesity - chips, soda, mayonnaise, sauces from stores, chocolate bars, sweets. They should be replaced with dried fruits, berries, natural juices. Remove also processed meat products - smoked sausages, sausages, canned food. Let the need for protein be covered by natural meat, fish, eggs, dairy. Fast food in any of its variations is harmful, as well as muffins: pies, donuts, pizza. Fried, smoked, fatty foods are highly undesirable, we replace them with stewed, boiled and steamed foods.

However, it is necessary not to go to extremes and not limit the child in food, because. a lack of nutrients can lead to dizziness, loss of efficiency, decreased concentration, impaired immunity, and malfunctioning of the sex glands. Following generally accepted principles of healthy eating does not mean dieting. During the period of active growth, any diet is contraindicated. Lack of nutrients in the diet can cause joint disease and cause brittle bones.

Sample menu for the week:

1. For breakfast during the week, you can serve raisin casserole, oatmeal, scrambled eggs, scrambled eggs, vegetable stew, cottage cheese pancakes, yogurt.
2. Breakfast #2 is zero-fat yogurt and your favorite fruit or vegetable.
3. Lunch must include the first, second and third - it can be, to choose from, vegetable soup, spaghetti, stewed vegetables, baked potatoes, porridge with meat, vegetable salad in vegetable oil, juice, compote or tea.
4. For an afternoon snack, take chopped vegetables, a glass of yogurt or kefir.
5. For dinner, products to choose from are fish baked with vegetables, cottage cheese with dried fruits on sour cream, vegetable salad, in which you can add a piece of meat, juice.

For a girl, the menu should be rich in iron-containing foods. These are low-fat fish from the sea and other seafood, beef, beans, beans, peas, buckwheat, spinach, cabbage. Dairy and sour-milk, eggs, chicken meat are necessary for the construction of tissues of a growing organism and the full production of sex hormones.

Sample menu for a girl aged 14

Serving size should be compared with the number of meals. If 3-4 meals, then the serving size should be average, approximately 200-250 g. If 5-6, then the serving size will be less. If 2-3, then the servings should be larger. However, the most rational is 4-5 meals a day. This does not overload the digestive system and ensures the normal absorption of nutrients.

A teenager's weight loss menu should completely exclude simple carbohydrates, confectionery, fatty and smoked foods. It is necessary to abandon fatty meats, to minimize the consumption of carbohydrates. Daily energy needs should be covered within the limits of 1500-2000 kcal. Food should be fractional and include fiber.

Menu for a slimming teenager

For example, this:

1. Breakfast - coarse porridge, scrambled eggs, 1 apple, a glass of kefir or fat-free yogurt.
2. Lunch - lean meat or fish in a baked, boiled or steamed form, vegetable salad with olive oil.
3. Dinner - vegetables, fat-free cottage cheese, drinking yogurt.

Proper nutrition of a teenager must be combined with moderate physical activity. The meal schedule is also important - if you eat at the same time, it will be easier for the body to properly dispose of nutrients. Teaching children to healthy eating, parents themselves must follow its principles, otherwise, teaching harmful examples is fraught with copying wrong behavior.

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A sedentary lifestyle and an unbalanced diet lead to overweight in adolescents. This problem has already begun to worry many doctors, because according to statistics, more than 50% of children aged 14 have health problems caused by extra pounds. They put a heavy burden on the body, which disrupts the functioning of internal organs and systems, causes a curvature of the spine and reduces the immune system, which, as a rule, leads to frequent colds.

Such a problem as overweight in children at the age of 14 should not be left without the attention of parents. It requires a solution and a special diet for teenagers, which has been developed by nutritionists for many years, will help in this.

But it is worth noting right away that you, as parents, need to talk with your child about the consequences of being overweight and that the right thing will only benefit them, and you need to make them want to lose weight, and not just please you.

After all, even if at home they eat according to all the rules of the diet, then outside it, for example, at school, you will not be able to track what your child is eating. And, as a rule, it will again be various fast foods, chips, soda, etc., which not only have a bad effect on the stomach, but contribute to the deposition of fat cells and all your work will be in vain, because the weight will not go away.

The diet for teenagers 14 years old has two options: a diet for boys and a diet for girls. Their diet is completely different, because for the normal development of a growing organism, a girl needs to consume 2500 kcal per day, and a boy - 3000 kcal.

You can learn more about the diet for teenagers from the following video:

At the same time, girls at this age undergo significant changes in the body - they become "adults". More than 70% of girls at the age of 14 are already menstruating, and in 30% the body begins to actively prepare for this “event”. Therefore, it is extremely important not to disrupt this natural process and provide a small female body with all the necessary vital trace elements.

Features of a fast diet for girls 14 years old

The most important thing in a weight loss diet for teenagers is a balanced diet, in which the main emphasis should be on foods with a high content of proteins and carbohydrates. Carbohydrates are necessary for replenishing energy reserves, and proteins for normal muscle growth.

The daily requirement of a teenage organism for proteins is 50%, for carbohydrates - 30%. The remaining 20% ​​should be fat. They cannot be completely excluded from the diet of a child, because they are also necessary for the human body, especially at the time of accelerated growth.

An effective diet for teenage girls of 14 ideally looks like this:

• breakfast- carbohydrate food;
• dinner- protein food;
• dinner- low-calorie food.

Those carbohydrates that are consumed at breakfast will be converted into energy and spent by the body during the day. While the proteins that are consumed at lunch will not allow the child to feel hungry until dinner, as the stomach digests them for a long time.

Like any diet, the diet for teenage girls 14 years old completely excludes from the diet:

• bakery products made from flour of the highest grades;
• fast foods;
• fatty and fried foods;
• confectionery;
• dairy and sour-milk products with a high percentage of fat content;
• semi-finished products;
• carbonated products;
• various types of nuts;
• sauces (mayonnaise, ketchup, garlic, etc.).

These products are high in calories, so their use during weight loss is not advisable. But there is one small exception - chocolate. You can eat 25 g of dark chocolate per day. Milk and white chocolate are not allowed.

The list of products allowed for use at the time of weight loss is quite large. These include:

• lean meat;
• seafood;
• pasta from durum wheat;
• cereals and legumes (with the exception of lentils);
• fruits (with the exception of grapes);
• vegetables (except potatoes);
• olive oil;
• fermented milk and dairy products with a low percentage of fat content;
• eggs;
• freshly squeezed juices and compotes;
• green tea.

Agree, the list is rather big. These products are enough to diversify the teenage menu at the time of the transition to a balanced diet.

As previously mentioned, the daily norm of teenage girls is 2500 kcal. However, it is worth noting that if a child is engaged in any kind of sport, then his daily calorie requirement increases by 20%.

This moment is very important, because during sports, our body spends a lot of energy, so these 20% should be foods with a high content of carbohydrates. In this case, dietitians recommend that instead of one carbohydrate breakfast, do two.

All dishes must either be baked or steamed. Products can not be fried and various spices can be added to them. Olive oil, which is included in the list of allowed products, should not be consumed more than 2 tablespoons per day. It is usually used to dress vegetable salads. Although here, nutritionists recommend replacing it with natural yogurt.

We have compiled a sample diet menu for a teenage girl for you so that you can roughly understand how your child should eat.

The amount of servings depends on how many times a day a teenager eats. If this happens 3 - 4 times a day, then the serving volume should be average, that is, 200 - 250 g, if there are more meals, for example, 5 - 6, then it is necessary to reduce the serving volume, but within reason. To calculate, you can use a simple scheme, divide the daily calorie requirement by the number of meals. From this will come the volume of the portion.

The main rule - the latest meal should occur 2 hours before bedtime.

So, the menu for a losing weight teenager looks something like this:

• breakfast may consist of oatmeal with fruit or an omelette with tomatoes and steamed bell peppers. You can also include 1 banana and 1 glass of kefir or low-fat drinking yogurt;
• dinner must include either lean meat or fish. At the same time, they can either be boiled, or baked or steamed. Vegetable salad seasoned with olive oil or natural yogurt (carrots, beets, cabbage, cucumbers, tomatoes and radishes are very useful at this age). You can also include 1 cup of green tea with lemon or compote and a small piece of dark chocolate in your lunch;
• for dinner it is recommended to eat only vegetables, fruits and fat-free cottage cheese. You can drink kefir and drinkable yogurt.

Important!

You can not drastically limit a teenager in food. Any changes in the diet, a sharp rejection of favorite foods can lead to a depressive state and excessive aggression towards other people, which can negatively affect the study and communication of a teenager with peers.

Therefore, it is very important to psychologically set up the child and support him during this difficult period for him. You need to gradually “remove” junk food from his diet, and you will see how the weight will gradually go away.

To learn about the story of a teenage girl who lost more than 10 kg, you can learn from the following video:

The arrival of autumn marks the return of school days, rainy autumn weather and mental stress. That is why nutritionists advise paying attention to the proper nutrition of a student during this difficult period of their life. In addition to school, many children attend additional classes in dancing, drawing, and go to sports sections.

The importance of proper and healthy nutrition for a student cannot be overestimated. A growing organism needs to receive a maximum of useful microelements and minerals for its normal development. So what is important to include in a teenager's diet? We study the advice of nutritionists and make the right menu.

Useful and harmful

Rational nutrition of a student can only be made by parents. Healthy foods activate brain activity, give strength and energy, while junk food will create discomfort in the stomach and problems with the digestive tract.

Nutritionists advise introducing the following nutritional components into the correct menu for a student:

• dairy products, as they contribute to the strengthening and growth of bones;
• vegetable fats that favorably affect nails and hair;
• vegetables and fruits, because they contain a storehouse of vitamins;
• protein foods that will help restore energy after a hard day at school.

It is also important for a child to observe a drinking regimen, because water activates metabolic processes. Especially to listen to the recommendation is necessary for those parents whose child is engaged in active sports.

Nutritionists have compiled a list of harmful foods that harm the body and cause the development of gastric diseases. Therefore, if you want to provide a healthy diet for a student, exclude this category from the diet:

• sausages, sausages and other soy protein products;
• shop crackers with various additives;
• chips;
• sweet soda;
• fast food and various spicy foods;
• sausages;
• coffee and products containing caffeine;
• various sauces, mayonnaise, ketchup.

It is not necessary to introduce a ban on sweets if they do not replace, but complement the main dishes. The ideal way to cook food for schoolchildren is to steam or bake in the oven.

These are the basic nutritional rules that parents of teenagers should follow.

food schedule

The change in the child's education has a great influence on the time of eating. If a student attends classes on the first shift, then the best option for a meal would be the following hours:

• breakfast 7:00 - 8:00;
• lunch 10:00 - 11:00;
• lunch 13:00 - 14:00;
• dinner 18:00 - 19:00.

For those who go to school on the second shift, you need to eat at such times:

• breakfast 8:00 - 9:00;
• lunch 12:00 - 13:00;
• afternoon snack 16:00 - 17:00;
• dinner 19:00 - 20:00.

Do not forget about the basic rules of nutrition, lunch and breakfast together make up about 60% of the total daily calories. Evening meals are taken no later than two hours before bedtime.

We compose the menu

The student's menu for the week should consist of nutritious and energy-rich dishes. Such proper food will provide the child with energy, increase brain activity. So, what is recommended to include in the weekly diet.

Breakfast

One of the main meals that will energize you for the whole day.

• oatmeal with apple or berries, green tea;
• buckwheat porridge cooked with milk, chicory;
• omelette with cheese, sweet tea;
• cheesecakes, cocoa;
• rice porridge with pieces of pumpkin, tea;
• pancakes, cocoa;
• cottage cheese with berries or honey, sweet tea.

Dinner

Lunch is the most energetically valuable element of nutrition for a student. The lunch meal must necessarily include the first liquid dishes to ensure the normal functioning of the intestines. For the second, it is advisable to eat a meat or fish dish that will saturate the body with protein.

• red borsch, mashed chicken cutlet, vegetable salad;
• pickle, beetroot salad, beef stroganoff with stewed vegetables;
• chicken noodle soup, fish cake with rice, vegetable salad;
• potato soup, liver with rice, eggplant caviar;
• beetroot, beef patty, carrot salad;
• vegetable soup, baked fish with pasta, cauliflower;
• seafood cream soup, chicken chop with vegetables.

Don't forget to complement the student's lunch with drinks. Compotes, jelly, herbal decoctions and natural juices are suitable for nutrition.

afternoon tea

This meal can be considered a snack before dinner. A child can have an afternoon snack both at home and at school. Options:

• oatmeal cookies, apple, kefir;
• cottage cheese bun, pear, milk;
• bun with raisins, orange, curdled milk;
• biscuit cookies, apple, fermented baked milk;
• biscuit, orange, tea;
• cottage cheese cookies, pear, kefir.

Dinner

The evening meal of the student should be as light as possible and carried out no later than 2 hours before bedtime. Do not give the child meat, otherwise there will be a feeling of heaviness in the stomach, which will make it difficult to sleep. For dinner, you need to prepare the main course and drinks.

• potato zrazy, cranberry juice;
• omelet with green peas, tea;
• pancakes with curd filling, cocoa;
• rice pudding, fermented baked milk;
• omelet with tomatoes, milk;
• cottage cheese with candied fruit, cocoa;
• cauliflower casserole, green tea.

This correct menu allows the student to eat rationally every day, without harming the body and ensuring the maximum intake of useful substances. Using this diet, you can independently create a suitable menu. Remember that for breakfast and lunch you need to give dishes with a higher calorie content.

Preparing food for school

Nutrition for schoolchildren during school hours is no less important than at home. What can you cook for your child if there is no dining room in the institution or you do not trust the local catering?

To get started, ask your child what he would like to see in his lunch box for lunch. Perhaps it will be dried fruits and nuts breakfast cereals, or perhaps he will want a casserole. Don't box your teen's least favorite dish, as there's a good chance they won't want to eat it.

Based on the opinion of nutritionists, the correct lunch (or afternoon snack) for a student may consist of:

• pieces of fresh fruits, nuts, dried fruits - this is a dry loose breakfast;
• yogurt, curds, cheese mass;
• healthy sandwiches based on cereal bread, butter, fresh vegetables, meat slices;
• nutritious rolls made from pita bread, fresh herbs and meat;
• eggs, slices of cheese, vegetables;
• cottage cheese or berry casseroles;
• Japanese snack.

The latter nutritional option is optimal for a growing body, since in a bento lunch or a dry snack, there are various dishes that are rich in protein, vitamins and minerals. As you can see, preparing lunches for school does not take much time. It is enough just to find your recipe and follow the wishes of the child.

It is very important to package food nicely for your student to want to eat it. Lunch boxes will help you with this. The color palette of products is very bright, and the child can decorate it with stickers or drawings.

How much to eat

Nutritionists have calculated the optimal amount of food consumed for a student:

A drink in the amount of 200 ml is added to all meals. It can be teas, jelly, berry fruit drinks, cocoa. Do not give your teenager coffee, as the drink is quite high in caffeine.

Proper nutrition of schoolchildren depends entirely on the parents. Teaching a child to healthy food is possible only by personal example. Exclude from the diet all products with artificial additives and dyes, diversify the menu with meat and fish dishes, add vegetables. Healthy eating is the key to success in school.