Nutrition for adolescents and children requires special attention. Indeed, it is in early adolescence and youth that children develop very quickly both physically and intellectually. At this time, the body is growing rapidly, the skeleton is developing, muscle mass is increasing, and hormonal restructuring of the whole child’s body occurs. Therefore, proper nutrition for children is very important. It must be remembered that he has his own characteristics.
At school, the load increases every year, children adapt to the environment and make new acquaintances. All this requires a large amount of energy, and mainly it comes from food. The healthy diet of schoolchildren should include vitamins, minerals 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 muscles. It is found in almost all products. Most protein in dairy products, bread, meat, eggs and fish. Carbohydrates are found in cereals, pasta, sugar and various sweets. They affect the energy of the child, but it is very important not to overdo it with their consumption, as there is a risk of diabetes, allergies 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 foods. Minerals include phosphorus, magnesium, iron, iodine, zinc and calcium.
The daily healthy nutrition of schoolchildren should contain 2750 kilocalories for boys 10-13 years old and about 3000 kilocalories for older boys. For girls, the average daily rate is 2500 and 2600 calories, respectively, depending on age.
Breakfast is very important for the student , as the child must have the strength to study. The child should have breakfast at home, and already at school he should eat an afternoon snack or lunch. For these meals, he should receive about 60% of calories from the daily diet.
Healthy nutrition for schoolchildren should be not only tasty, but also varied and healthy. Fried, salty and spicy should be excluded from your child’s diet. Before lunch, it is better to consume protein-rich products, and in the afternoon it is more beneficial to eat dairy and plant foods. Breakfast should not be too plentiful, but rather nutritious. The best breakfast for a teenager is porridge (oatmeal, buckwheat, semolina, etc.). For taste and greater nutritional value, you can add fruits, nuts or berries to it. It is also very useful to have curd dishes for breakfast, such as cheesecakes or cottage cheese casserole. As for lunch, it should include three to four dishes. At first, there must be a 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 food. It can be cereals, dumplings, casseroles and various salads. Also remember that you need to consume about 2 liters of fluid per day. It is best if it is natural vegetable and fruit juices, fruit drinks, table mineral water.
Remember that healthy eating should be balanced. At the age of ten to seventeen, it is important that your child learns to observe the correct diet, receives the necessary amount of minerals and vitamins daily and does not overeat. Therefore, follow this as carefully as possible, since the health of your child depends on it. But also do not forget that a healthy lifestyle at school includes not only proper and balanced nutrition, but also active sports, mutual understanding with parents, peers and, of course, a favorable, healthy atmosphere in the home.