The Right Diet For Students And Adolescents

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

Children over the age of 7 need a varied and balanced menu. Every child should consume enough calories to cover their energy expenditure. At least 60% of the protein in the student's diet should come from products of animal origin. It is important that the student eats regularly and does not miss a meal.

The fast carbs that come from pastries should be no more than 10-20% of all carbs. The student's menu should include bread, potatoes, cereals. The pasta should be made of wholemeal flour. Fish should be included in the weekly menu 2 times. Red meat is useful and should be consumed at least once a week. Legumes are recommended for children of this age 1-2 times a week. And fruits and vegetables should be present in five servings, one serving equal to an orange, apple, banana or other fruit.

Consumption of several pieces of small berries, grapes, apricots, plums or 50 g of vegetable salad with a glass of freshly squeezed juice, dried fruits or cooked vegetables are the best addition to the body with vitamins at this age.

Dairy products should be present daily, 3 servings are recommended, one of which can be 30 g of cheese, 1 tsp. yoghurt. There is a lot to be said for sweet and fatty foods - they are only useful if they do not replace healthy food. You should know that biscuits, waffles, cakes and fries do not contain any vitamins and trace elements.

If the student is in the first shift, then breakfast at home should be from 7-8 o'clock, another breakfast at school - at 10-11 o'clock, lunch - at 13-14 o'clock, and dinner should be at 19 o'clock. If the child is in the second shift, breakfast is at 8-9 o'clock, lunch - 12-13 o'clock, afternoon breakfast at school - at 16-17 o'clock, and dinner at home - about 20 o'clock.

Reduce fried dishes, and increase baked, cooked and stewed. Breakfast may include oatmeal, cheese, pasta, muesli. At lunch, the school-age child should consume a vegetable salad of about 100 g, meat or fish (about 300 g) with garnish and a drink that is about 200 ml.

Snacks can be fresh or baked fruit, tea, yogurt, kefir with homemade biscuits or other pastries. The last meal should include about 300 g of main course and 200 ml of drink.

For dinner, prepare the child a light protein dish such as cottage cheese, potatoes, fish, eggs. Bread with each intake should be up to 150 g of wheat or rye per day.

Children love harmful snacks and regularly buy pies and cakes, so it's good to provide healthy snacks from home like sandwiches - pack them nicely and comfortably to please the child.