Healthy food for school children

Eating teenagers and children requires special attention. Indeed, it is in the early adolescence and youth that children develop very quickly both physically and intellectually. At this time there is a rapid growth of the body, the skeleton develops, muscle mass increases and hormonal changes in the whole organism of the child occur. Therefore, proper nutrition for children is very important. It must be remembered that it has its own characteristics.

In school, the children are increasing every year, the children adapt to the environment and make new acquaintances. All this requires a lot of energy, but mostly it comes with food. In a healthy diet, students should include vitamins, trace elements and mineral salts. The main source of energy is proteins. Minerals, fats and carbohydrates are also important for daily nutrition.

As for protein, it is necessary for the growth and development of your child's musculature. It is contained in almost all products. The most protein in dairy products, bread, meat, eggs and fish. Carbohydrates are in cereals, pasta, sugar and various sweets. They affect the vigor of the child, but it is very important not to overdo it with their consumption, since there is a risk of diabetes, allergy and obesity. Fats are found in oil, margarine, sour cream and pork. The daily rate of fat intake should be 15-25% of the total share of products. Mineral substances include phosphorus, magnesium, iron, iodine, zinc and calcium.

Daily healthy school meals should contain 2750 kilocalories for boys 10-13 years and about 3000 kilocalories for older boys. For girls, the average daily norm is 2500 and 2600 kcal, respectively, depending on the age.

For a schoolboy, breakfast is very important, since the child must have the strength to study. The child should have breakfast at home, and already at school he should eat a snack or lunch. For these meals, he should receive about 60% of calories from the daily ration.

The healthy nutrition of schoolchildren should not only be tasty, but also varied and useful. Fried, salty and spicy should be excluded from your child's diet. Before lunch, it is better to eat foods rich in protein, and in the second half of the day it is more useful to eat milk and vegetable food. Breakfast should not be too plentiful, but quite nutritious. The best breakfast for a teenager is porridge (oatmeal, buckwheat, semolina, etc.). For taste and greater nutritional value, fruit, nuts or berries can be added to it. It is also very useful to eat for breakfast cottage cheese dishes, such as cheese cakes or curd casserole. As for lunch, it should include three or four dishes. On the first must be necessarily soup. For the second meat or fish, and as a side dish, various vegetables and cereals. On the third you can eat fruit. As for dinner, it should be a couple of hours before bedtime. For dinner it is preferable to eat light foods. It can be cereals, vareniki, casseroles and various salads. Also remember that you need to consume about 2 liters of liquid per day. It is best if it is natural vegetable and fruit juices, compotes, table mineral water.

Remember that healthy eating of school children should be balanced. At the age of ten to seventeen years it is important that your child learns to observe the correct diet, received the required amount of minerals and vitamins daily and did not overeat. Therefore, watch this as carefully as possible, as this affects the health of your child. But also do not forget that a healthy lifestyle in school includes not only a proper and balanced diet, but also active sports, mutual understanding with parents, peers and, of course, a healthy, healthy atmosphere in the house.