​Key points for primary school students to pay attention to in their diet

For children who are in school, the learning tasks may be heavy, and their bodies need to absorb more nutrients to ensure the health of their children. As mothers, we should be more careful to prepare some nutritious food for our children. Next, the editor will introduce some healthy knowledge about primary school students' diet to you.

(1) The diet should be varied, adequate and balanced.

According to the season and market supply, make sure the staple and side dishes are well matched in coarse and fine sizes, and in terms of meat and vegetables, dry and wet ingredients. Provide more dairy and soy products to ensure adequate calcium supply.

(2) Arrange meals appropriately. In addition to the three meals, a snack should be provided.

The energy distribution of the three meals can be 20% to 25% for breakfast, 35% for lunch, 10% to 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 dry food should be provided, such as bread, cake, buns and the like. It is best to eat a certain amount of meat (50 grams to 100 grams), such as 1 egg, 1 bottle of milk or soy milk, meat floss, ham, braised meat, etc. You can also add a snack during the break to provide sufficient nutrients and energy, which is conducive to mental activities. Lunch should also be given full attention. If schools or families can provide children with good quality lunch, it will play a great role in improving 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 clean water before eating. Develop the good habit of not being partial to food, not being picky about food, and not eating snacks.

Key points to pay attention to in primary school students' diet

Example of a one-day diet:

Breakfast: milk (220 ml of fresh milk containing vitamin AD, 10 g of sugar), red bean paste buns (75 g of flour, 20 g of red bean paste).

Lunch: Rice (100 grams of rice), stir-fried carrots, bell peppers and chicken (50 grams of carrots, 50 grams of bell peppers, 50 grams of chicken breast, 10 grams of oil), tomato and egg soup (25 grams of tomatoes, 25 grams of eggs).

Snack: 2 small cakes (50 grams of flour, 30 grams of eggs).

Dinner: Wontons (100g standard flour, 75g lean pork, 20g shrimp, 75g cabbage, 10g oil), 75g sweet orange.

The above recipe contains 2073.1 kcal (8.7 MJ) of energy, 78.2 g of protein, accounting for 15.1% of the total energy, 66.3 g of fat, accounting for 28.8% of the total energy, 290.9 g of carbohydrates, accounting for 56.1%, 680 micrograms of vitamin A (retinol equivalent), 17.49 mg of vitamin E, 11.22 mg of vitamin B1, 0.94 mg of vitamin B2, 101.2 mg of vitamin C, 16.4 mg of niacin, 610 mg of calcium, 18.2 mg of iron, 11.64 mg of zinc, 57.89 micrograms of selenium, 1.97 mg of copper, 286.8 mg of magnesium, 1204 mg of phosphorus, 1270.4 mg of sodium, 1735 mg of potassium, 598 mg of cholesterol, and 8.28 g of dietary fiber.

Do you know all the nutrition and health knowledge for primary school students recommended by the editor above? For the sake of children's physical health and better learning, nutrition is essential. Parents must pay attention to this aspect.