How to organize a child's nutrition so that the diet can meet all the energy needs at this age. During the period when the child goes to school, he has an increased psychological and physical stress, so the food should be healthy, nutritious and as useful as possible. Proper nutrition for school-age children is the key to his strong immunity, good academic performance and health . Much attention has been paid to this topic, but some questions have remained unsolved. What foods should be limited in the diet? What diet should you choose? What is the high-quality manner to prepare dinner dinner food?
Recommendations for organizing proper nutrition for schoolchildren
Pediatricians and nutritionists around the world generally agree on the following principles of healthy eating for schoolchildren:
Calorie content. When creating a diet for every day, it is necessary to take into account the energy consumption of the child.
Diversity. This is one of the main principles of creating a menu, the only way to provide the body with essential amino acids.
Mode. The child should eat regularly, the intervals between meals should be regulated.
Balanced diet . The presence of proteins of animal origin is considered mandatory. Carbohydrates, which are quickly broken down, should be no more than 20%.
Vitamins . The diet should include vegetables and fruits.
Of course, it is necessary to take into account the individual characteristics of the child. It is extraordinarily essential that youngsters consume fish at the least a couple of times a week. Every day you need to consume dairy products, especially yogurt, milk, cheese. All kinds of sweet goodies and fatty foods are allowed in the diet, but they should not replace healthy food.
Proper nutrition for schoolchildren
His Majesty - Diet
School-age children should be taught to be independent. Breakfast can be scheduled for 7-8 am. Snack falls at 10-11 o'clock, at school, at recess. Lunch can be held either at home or at school. Dinner is planned for 19-20 pm. Proper nutrition for school-age children provides that breakfast and lunch should be the most energy-intensive, but it is better to have dinner two hours before bedtime.
As for the method of preparation, there are no special recommendations here. If the child is prone to gaining excess weight, then it is worth excluding fried foods, as well as sweets and carbonated drinks from the diet.
A few words about calories
You can count calories not only during the period of weight loss, but also to keep your body in good shape. You can also calculate calories for your child.
Primary school students have their own calorie intake, which is no more than 2400 kcal.
Schoolchildren who study in secondary school should receive - 2500 kcal.
High school students are allowed up to 2800 kcal.
Children who are actively involved in sports need energy-rich nutrition, so they should consume 300 kcal more.
If you do not have time to choose the calorie content of the diet for yourself and your family members, you can use ready-made menus from Grow Food .
What should be instilled in children?
Summing up everything on the topic “Proper nutrition for school-age children”, I would like to say that the culture of nutrition is of tremendous importance, and it is necessary to get used to proper food from childhood. Encourage children to eat a variety of nutritious foods. Do not deny yourself fresh vegetables and fruits. Foods high in starch deserve special attention, and the benefits of whole milk, yogurt and cheeses are generally incomparable. The main source of fluid intake in the body should be water, not sweet soda.
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