Six nutritional methods to help middle school students supplement nutrition

1. High-quality protein is essential

Protein is the basis of growth and development. The body's cells proliferate in large numbers, and their composition is all based on protein. Adolescent middle school students have an increased need for protein, especially high-quality protein. The human body's protein is mainly supplied by food. Eggs, milk, lean meat, soybeans and other foods are rich in protein. Eating them together can make the proteins of various foods complement each other and the nutrients can be utilized rationally.

2. Calcium supplementation is essential for height growth

"To supplement calcium, drink the blue bottle." I believe everyone is familiar with this sentence. Every parent wants their children to grow tall, that’s why they buy good calcium supplements, haha.

Calcium is the most important substance that makes up bones. The calcium absorbed by the human body from diet and nutritional supplements is deposited on the bones through the action of osteoblasts to ensure that the bones are strong and powerful.

3. Blood and iron supplementation are essential

When adolescent girls begin menstruation, iron loss will increase. They should pay attention to supplementing their diet with foods rich in heme iron, such as lean meat, liver, blood tofu, etc. At the same time, they should also eat fresh fruits and vegetables rich in vitamin C to promote iron absorption. Many girls suffer from diseases such as dysmenorrhea, but seeking medical treatment and taking medicine can only treat the symptoms. To cure the root cause, they still need to rely on adjusting their diet to solve the problem.

4. Avoid overeating, picky eating and blind dieting, eat less snacks, and develop good eating habits

For girls, due to the influence of social atmosphere and customs, paying too much attention to their body shape, blindly losing weight or even dieting may seriously affect their eating behavior, while the physiological development characteristics of girls require that fat intake should not be too little; 25% to 30% of a girl's daily energy supply should come from fat, among which the ratio of animal fat to plant fat is 1:2 best; healthy snacks include dairy products such as milk and yogurt, various fresh vegetables and fruits, and nuts such as peanuts and walnuts. In addition, do not eat too much snacks and do not affect your main meals.

5. Develop a good habit of eating breakfast

If necessary, add a glass of milk or soy milk during breaks; a nutritious breakfast not only ensures the normal physical development of teenagers, but also plays a role in improving their learning efficiency.

6. During adolescence, students have a heavy workload. They should pay attention to nutrition and diet arrangements during periods of intense study, such as exams.

When the human body is under stress, the consumption of some nutrients such as protein, vitamin A and vitamin C will increase. Pay attention to the supplementation of these nutrients. Foods such as fish, lean meat, liver, milk, and soy products are rich in protein and vitamins, while fresh vegetables and fruits are rich in vitamin C and minerals.