School meals: a full menu of the child

School meals: a full menu of the child

The child has already passed the acute period “I do not want” and “I will not.” Now the task of parents to feed their fidget lunch a little easier.

Of course, a salad with broccoli and sea kale is not easy to “stuff” into a neuchushku, but the child can taste the porridge on the decorated plate.

So that in the future your schoolboy himself wants to eat properly and fully, you need to inculcate this habit in him from childhood. After all, it is at this age that after school lessons, entire lines of schoolchildren are lined up with chips in their hands.

What should be a tasty and rational nutrition of the younger student?

The basic principles of nutrition

Younger students are recommended 4-5 meals a day. Breakfast and dinner should be 25% of the daily calories. In 7-11 years old children need 2300 kcal daily.

Victoria Starostina, children's gastroenterologist:"Children who study in specialized schools with increased physical and mental stress (sports, math, with in-depth study of languages) need to increase the caloric level of the total diet by 10% of the age norm".

Regular eating is important. If you eat every day at the same time, it will contribute to the proper interaction between the food centers of the brain and the secretion of the stomach. Regular nutrition is the prevention of gastritis and peptic ulcer disease, which are quite often found in schoolchildren (still, after the queues with chips!).

For a growing bodyprotein is most useful, which is contained in fish and milk - it is digested most fully. You can feed your baby meat rabbit, turkey or beef. The body needs good nutrition, so it needs healthy fats, which are found in vegetable and butter, sour cream and milk cream.

Complex carbohydrates also have a special value for a growing student, and they are in bread, cereals, dried fruits and honey.

Do not do in the diet and withoutof vitamins. A sufficient amount of vitamin A (you know that it is responsible for vision, and this is not an unimportant for the student) is contained in green onions, red pepper, fresh carrots, rosehips and sea buckthorn. An excellent source of vitamin C (the best way to increase immunity and prevent colds) is not only traditional lemons and oranges, but also fresh parsley with dill,red and black currants, and in winter - sauerkraut. Citrus fruits should not be abused so that the child does not develop an allergy, so use the benefit of alternative sources of vitamin C.

Read also: Vitamins for children: how to make the right choice

Schoolchild's food: a full menu of the child - image №1

Vitamin E (a great antioxidant that helps blood clot) and iron are contained in buckwheat, quail eggs and beef liver. These foods will help prevent anemia.

Victoria Starostina, children's gastroenterologist:“Now the child is actively growing, complex changes in the metabolism occur in the body, the load on the central nervous system increases. Therefore, it is important for parents to provide the student with proper and complete nutrition, taking into account his needs for proteins, carbohydrates, fats, vitamins and minerals. ”.

We paint the rational menu

First breakfast: porridge (vegetable dish), tea (milk). The first breakfast should include dairy products, cereals (oatmeal, buckwheat, rice), cheese, eggs, butter and fruits.

Lunch: egg (cottage cheese) dish, tea (milk). The second breakfast, the child also should not miss to compensate for the energy expended in the lessons.It should include: sources of protein (meat, eggs, cheese, milk), sources of energy (cereals, bread), vegetables and fruits.

Dinner: salad, first course, meat (poultry, fish) dish, garnish, drink.

As a first course, you can cook baby broths (fish, chicken, meat), soups in these broths, dressed with cereals, vegetables, dumplings, dumplings. These can be vegetarian, dairy or fruit soups. The second course can be chops, cutlets, meatballs, stewed vegetables with meat, poultry or fish, various casseroles, stews, baked fish, poultry, goulash, beef stroganoff.

As a sweet after lunch, you can give the child juice, fruit juice, jelly or fresh fruit (40 minutes after eatingso as not to stretch the stomach). It will be good if before the first dish the kid eat a plate of vegetable salad (without mayonnaise!).

Afternoon tea: kefir (milk), biscuits or whole grain cereals, fresh fruit.

Dinner: vegetable (cottage cheese) dish or porridge, milk (kefir). Children's dinner should be hearty, but easily digestible, so as not to overload the gastrointestinal tract with extra work during sleep. Remember that you can eat no later than 3 hours before bedtime.

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Schoolchild's food: a full menu of the child - image №2

Exclude from the child's diet: chips, popcorn, pastries with cream, carbonated drinks (even mineral water), caramel, canned and smoked products, sauces, chewing gum.

Baby food during studies and exams

If you properly organize the nutrition of the child, then he will not try to “get sick” when he has a checklist. A well-thought-out student's diet contributes to the development of memory, helps relieve fatigue, improves the student’s abilities. Therefore, let's include in its diet as much as possible useful products.

To strengthen memorychild should be given almonds and walnuts. If the child does not want to eat them whole, add oatmeal to the oatmeal in the morning or bake tasty nut cookies. Dried fruits, such as raisins and figs, improve memory and reduce fatigue.

A few apples in the daily diet will help the baby to have a good rest, learn the lessons learned in the class faster and easier, and keep this information in memory for a long time.

Do not forget aboutfish and seafood. All varieties contain fish oil (albeit in varying amounts). And it is a rich source of essential Omega-3 fatty acids, which the brain needs for coordinated work.

Of course, these are only general recommendations on how to build a balanced diet for a younger student. If the baby becomes ill from one type of buckwheat, you do not need to force it to feed him, because it is useful.

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  • School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child

    School meals: a full menu of the child