How to match the nutritional diet for middle school students

Middle school students need to get up early and go home late every day to attend classes, so they don’t know how to pay attention to their physical health at this time. However, such long-term study will cause some burden on their bodies, so parents should reasonably match their children’s daily nutrition. The combination of diet is very important, which is related to whether their children can study healthily, so nutritious meals should be matched.

(1) The diet should be varied, adequate and balanced. According to the season and market supply, make a nutritional diet suitable for babies with a combination of coarse and fine staple and non-staple foods, meat and vegetables, dry and wet foods, and provide more milk and soy products to ensure adequate calcium supply.

(2) Arrange meals appropriately and provide a snack in addition to the three meals. The energy distribution of the three meals can be 20%-25% for breakfast, 35% for lunch, 10%-15% for snacks, and 30% for dinner. Breakfast must be rich and high quality, and it should be both filling and delicious. If breakfast does not provide enough nutrition, primary school students often feel hungry after the second class, which affects their concentration in class. Generally, a certain amount of meat (50-100 grams) should be provided, such as 1 egg, 1 bottle of milk or soy milk, as well as meat floss, ham, and braised meat. You can also add 1 snack during class to provide sufficient nutrients and energy, which is conducive to mental work. Lunch should also be given full attention. If schools or families can provide children with good quality lunch, it will greatly help improve children's physical fitness. Dinner is usually eaten at home, and dual-income families often have the most abundant dinner. However, from a nutritional point of view, dinner should not be too greasy or too full, otherwise it will affect sleep and rest. It is best not to eat after dinner.

(3) Develop good eating habits and pay attention to food hygiene. Wash your hands before eating and after defecation, and rinse fruits and vegetables with detergent and clean water before eating. Develop the good habit of not being partial to food, not being picky about food, and not eating snacks.

The word protein comes from the Greek word protein, which means first. Protein accounts for about 18% of the total human body weight. Excluding water, half of the human body is protein. Protein in the diet can be found in both meat and vegetarian foods. Eggs, fish, lean meat, milk and beans are all rich in protein. Protein has two functions. One is to meet the needs of human tissue growth, renewal and repair, which is the main function of protein. Therefore, the protein requirement for pregnant women and growing teenagers is 10-20 grams higher than that for adults every day. Another function of protein is to provide calories. However, the calories needed by the human body are more economically provided by carbohydrates and fats. Therefore, it is best to eat some carbohydrate foods in the morning and then drink milk or soy milk to avoid the protein and calories being consumed quickly.

Try to diversify the food they eat every day. Not only that, but also balance their daily nutritional intake. They need to consume some nutrients reasonably and change their daily nutritional combination according to the different climates. It is best not to give them too much at dinner. If they eat too much, it will cause indigestion.