The arrival of autumn marks the return of school routines, rainy autumn weather and mental stress. That is why nutritionists advise paying attention to the proper nutrition of schoolchildren during this difficult period of their life. In addition to school, many children attend additional classes dancing, drawing, going to sport sections.
The importance of correct and healthy eating for a schoolchild it is difficult to overestimate. A growing body needs to get the maximum useful microelements and minerals for your normal development. So what is important to include in a teenager’s diet? We study the advice of nutritionists and draw up correct menu.
Useful and harmful
Only parents can make a schoolchild’s diet nutritious. Healthy products activate brain activity, will give strength and energy, while junk food will create discomfort in the stomach and problems with the gastrointestinal tract.
Nutritionists advise introducing the following nutritional components into the correct menu for a schoolchild:
- dairy products, as they help strengthen and grow bones;
- fats plant origin, which have a beneficial effect on nails and hair;
- vegetables and fruits, because they contain a whole storehouse of vitamins;
- protein food, which will help restore energy after a hard day at school.
It is also important for the child to maintain a drinking regime, because water activates metabolic processes. Those parents whose child is engaged in training especially need to heed the recommendation. active species sports
Nutritionists have compiled a list of harmful foods that harm the body and cause the development of stomach diseases. Therefore, if you want to provide a healthy diet for a schoolchild, exclude this category from the diet:
- sausages, sausages and other soy protein products;
- store-bought crackers with various additives;
- chips;
- sweet soda;
- fast food and various spicy foods;
- sausages;
- coffee and caffeinated products;
- various sauces, mayonnaise, ketchup.
It is not necessary to introduce a ban on sweets if they do not replace, but complement the main dishes. The ideal way to cook food for schoolchildren is by steaming or baking in the oven.
These are the basic nutritional rules parents of teenagers should follow.
Food schedule
Meal times are greatly influenced by changes in a child's education. If a student attends classes during the first shift, then the best option The hours for meals will be:
- breakfast 7:00 - 8:00;
- lunch 10:00 - 11:00;
- lunch 13:00 - 14:00;
- dinner 18:00 - 19:00.
For those who go to school during the second shift, you need to eat at the following times:
- breakfast 8:00 - 9:00;
- lunch 12:00 - 13:00;
- afternoon tea 16:00 - 17:00;
- dinner 19:00 - 20:00.
Do not forget about the basic rules of dietetics; lunch and breakfast together account for about 60% of the total daily calorie intake. Evening meals are taken no later than two hours before bedtime.
Making a menu
A schoolchild's weekly menu should consist of nutritious and energy-dense dishes. Such proper food will provide the child with energy and increase brain activity. So, what is recommended to include in your weekly diet?
Breakfast
One of the main meals that will energize you for the whole day.
- oatmeal with apple or berries, green tea;
- buckwheat, cooked with milk, chicory;
- omelette with cheese, sweet tea;
- cheesecakes, cocoa;
- rice porrige with pumpkin pieces, tea;
- pancakes, cocoa;
- cottage cheese with berries or honey, sweet tea.
Dinner
Lunch is the most energetically valuable element of nutrition for a schoolchild. The lunch meal must include first liquid dishes to ensure normal work intestines. For the second meal, it is advisable to eat a meat or fish dish that will saturate the body with protein.
- red borscht, puree with chicken cutlet, vegetable salad;
- pickle, beet salad, beef stroganoff with stewed vegetables;
- chicken noodle soup, fish cake with rice, vegetable salad;
- potato soup, liver with rice, eggplant caviar;
- beetroot soup, beef patty, carrot salad;
- vegetable soup, baked fish with pasta, cauliflower;
- seafood cream soup, chicken chop with vegetables.
Don't forget to supplement your student's lunch with drinks. Compotes, jelly, herbal infusions and natural juices.
Afternoon snack
This meal can be considered a pre-dinner snack. A child can have an afternoon snack both at home and at school. Options:
- oatmeal cookies, apple, kefir;
- cottage cheese bun, pear, milk;
- bun with raisins, orange, yogurt;
- biscuits, apple, fermented baked milk;
- biscuit, orange, tea;
- cottage cheese cookies, pear, kefir.
Dinner
A schoolchild's evening meal should be as light as possible and taken no later than 2 hours before bedtime. Do not give your child meat, otherwise the stomach will feel heaviness, which will make it difficult to sleep. For dinner you need to prepare the main course and drinks.
- potato zrazy, cranberry juice;
- omelette with green peas, tea;
- pancakes with curd filling, cocoa;
- rice pudding, fermented baked milk;
- omelette with tomatoes, milk;
- cottage cheese with candied fruits, cocoa;
- cauliflower casserole, green tea.
This correct menu allows the student to eat rationally every day, without harming the body and ensuring the maximum intake. useful substances. Using this diet mode, you can create a suitable menu yourself. Remember that for breakfast and lunch you need to serve dishes with higher calorie content.
Cooking food for school
Nutrition for schoolchildren during school hours is no less important than at home. What can you prepare for your child if the establishment does not have a canteen or you do not trust the local catering?
First, ask your child what he would like to see in his lunch box for lunch. Perhaps it will be breakfast cereals made from dried fruits and nuts, or perhaps he will want a casserole. There is no need to put a teenager’s least favorite dish in a box, because there is a high probability that he will not want to eat it.
Based on the opinion of nutritionists, the correct lunch (or afternoon snack) for a schoolchild may consist of:
- pieces of fresh fruit, nuts, dried fruits - this is a dry bulk breakfast;
- yogurt, curds, cheese mass;
- healthy sandwiches based on cereal bread, butter, fresh vegetables, and sliced meats;
- nutritious rolls made from pita bread, fresh herbs and meat;
- eggs, slices of cheese, vegetables;
- cottage cheese or berry casseroles;
- Japanese snack.
The latter nutrition option is optimal for a growing body, since a bento lunch or dry snack contains various dishes, which are rich in protein, vitamins and minerals. As you can see, preparing lunches for school does not take much time. You just need to find your recipe and follow your child’s wishes.
It is very important to package food for your schoolchild beautifully so that he wants to eat it. Lunch boxes will help you with this. Color palette The product is very bright, and the child can decorate it himself with stickers or drawings.
How much to eat
Nutritionists have calculated the optimal amount of food consumed for a schoolchild:
A 200 ml drink is added to all meals. It can be teas, jelly, berry fruit drinks, cocoa. Do not give your teenager coffee, as the drink contains quite high content caffeine
Proper nutrition of schoolchildren depends entirely on parents. You can teach your child to eat healthy food only by example. Eliminate from your diet all products with artificial additives and dyes, diversify your menu with meat and fish dishes, add vegetables. Healthy eating is the key to success in school.
Many parents are concerned about what their child eats, and rightly so, because a schoolchild’s nutrition is a very important component in his development. Foods and food contain essential vitamins and substances for growth, development of the body and mental activity during the day, especially in class. In order for a child to receive the right amount of nutrients, a healthy and balanced menu is necessary.
Schoolchild's menu for the week
Monday (we start healthy menu)
- Breakfast - any porridge, bread and butter, tea with lemon or cocoa are recommended.
- Lunch - the student happily eats borscht with bread, vegetable salad, chicken or meat cutlets with potatoes or noodles, then drinks compote.
- Afternoon snack (snack) - eat any fruit (apple, pear) or kefir with cookies.
- Dinner – it is advisable to make it light and 2 hours before bedtime. Milk with bread cottage cheese casserole and vegetables.
Tuesday (continue healthy menu)
- Breakfast – would be appropriate oatmeal, green tea, bread and butter and a couple of fried eggs.
- Lunch – potato casserole with vegetable salad, cabbage soup, jelly with bread is suitable.
Snack (afternoon snack) – a bun with milk. - Dinner - some favorite salad, fish with pasta, green or black tea, bread.
- Breakfast - a sandwich with cheese and butter, buckwheat or rice porridge, black tea.
- Lunch - the child will be happy to eat soup with meat broth, vegetable salad, mashed potatoes with cutlets, tea with sugar and lemon to taste, black bread.
- Afternoon snack – 1 fruit (apple, pear, banana), drink 1.5% fat yoghurt with cookies or a bun.
- Dinner – Boil rice or buckwheat with meat gravy, vegetables, bread and tea.
Thursday (we continue the healthy menu for every day)
- Breakfast - in the morning it is useful to eat porridge; if the child likes coffee, then with milk and a sandwich.
- Lunch – Mashed potatoes with chicken or meat, vegetable salad, choice of your favorite soup, orange or apple juice and black bread.
- Snack – 2 boiled eggs, fermented baked milk with baked goods.
- Dinner - noodles with meatballs and tomato sauce, fresh cucumbers or tomatoes for a bite and bread with tea.
- Breakfast - milk porridge or noodles, coffee with milk, sandwich with butter.
- Lunch – buckwheat with fried fish, fresh vegetable salad, compote or juice, choice of bread.
- Afternoon snack (snack) – a couple of vegetables or fruits.
- Dinner – cottage cheese casserole, salad, tea, bread.
Saturday (the sixth day of the healthy menu has arrived)
- Breakfast - pearl barley or oatmeal, 1-2 eggs, tea with lemon, bread and butter.
- Lunch – a student will appreciate a vegetable salad, meat with cabbage, borscht, tea and bread.
- Afternoon snack – tea or milk with a bun or pastry.
- Dinner – Fish, low-fat cottage cheese with 10% sour cream, tea and black bread.
Sunday
- Breakfast - buckwheat or millet porridge, green or black tea with or without lemon, a bun with cheese.
- Lunch - the child will be delighted with soup with meatballs, boiled chicken fillet, salad and tea.
- Snack – fermented baked milk, kefir, a delicious bun and 1 fruit (apple or pear).
- Dinner – cottage cheese with sour cream 10%, chicken fillet, tea or juice and bread.
- A teenager’s diet should include vegetables and fruits every day, because they contain healthy vitamins and minerals.
- Need to drink sufficient quantity water, especially if the child plays sports or leads an active lifestyle, often plays football, rides a bike or skis, etc.
- Dairy products contain calcium, which is necessary for bone growth.
- Vegetable fats should also be present in the daily menu, as they have a beneficial effect on hair and nails. And animal fats should be kept to a minimum in the daily diet.
- Protein is also necessary, because it is a builder for muscle mass and restoration of the body after exercise during the day.
Parents should take care of the diet of schoolchildren, because their mood, well-being and performance at school will depend on this. Adjust the nutrition menu, and let your children be strong and healthy with good performance in school.
Junk Foods – Eliminate Them Today
- Sausages are probably the favorite food dish for schoolchildren. Sausages are quite harmful. People often eat them with pasta or omelettes, but you need to get rid of this habit and replace them with chicken cutlets or chicken fillets. Moreover, cheap sausages contain no meat, and almost half consist of fats and soy protein. The sister of sausages, this is a cheap sausage that should be excluded from the diet of children and adults. Give preference to natural meat.
- Crackers - do not represent any nutritional value. A large amount of salt, and a lot of it is also not good, you understand. And crackers are ordinary bread that has been dried and various ingredients added to give it flavor. We also exclude them from our healthy diet.
- Sweet drinks, especially carbonated ones, contain sodium benzoate and, as you know, these are bad. They usually contain a lot of sugar and it is difficult for the body to cope with such amounts of glucose. We exclude dietary analogues, because they are no better, but only cause harm to internal organs.
- Chewing gum – do you like to chew? It's time to get out of the habit and now you'll find out exactly why. After all, this harmful product, as well as fast food (fast food) and breakfast cereals. Flavor modifiers, stabilizers, dyes, etc. All this is contained in chewing gum.
- Chips - made from potato powder, they are full of fat and all sorts of other things harmful substances, including salt and solid nutritional supplements. So, you are spending money on them and getting the taste experience, but at the same time, you are harming your health, especially if you eat chips every day. So what are we doing? That's right, let's stop eating chips.
When a child starts going to school, the requirements for his nutrition change, because schoolchildren have quite a lot of psychological and mental stress. In addition, many children attend sports clubs. At the same time, the body continues to actively grow, so child nutrition issues school age Sufficient attention should always be given. Let's find out what products children over 7 years old need, how much a schoolchild should consume them daily, and how best to build a menu for a child of this age.
Principles of healthy eating
A child over 7 years old needs a balanced healthy diet no less than younger children.
The main nuances of nutrition for children of this age are:
- During the day, enough calories should be supplied from food to cover the child’s energy expenditure.
- A schoolchild's diet should be balanced in terms of essential and non-essential nutrients. To do this, it is recommended to diversify it as much as possible.
- It is important to take into account the individual characteristics of the child’s body.
- At least 60% of the protein in a schoolchild’s diet should come from animal products.
- The amount of carbohydrates a schoolchild receives from food should be 4 times greater than the amount of protein or fat.
- Fast carbohydrates Sweets included in the child’s menu should account for up to 10-20% of all carbohydrates.
- It is important to have a meal plan so that the child eats regularly.
- A schoolchild's diet should include bread, potatoes, and cereals. Flour products for children should be prepared using wholemeal flour.
- The child should eat fish once or twice a week. Also, at least once in a schoolchild’s weekly menu there should be red meat.
- It is recommended that a child of this age eat legumes 1-2 times a week.
- Your child's diet should include five servings of vegetables and fruits every day. One serving is considered to be an orange, apple, banana or other medium fruit, 10-15 berries or grapes, two small fruits (apricot, plum), 50 g of vegetable salad, a glass of juice (only natural juice), a tablespoon of dried fruit, 3 tbsp. l. boiled vegetables.
- Your child should consume dairy products every day. Three servings are recommended, one of which could be 30 g of cheese, a glass of milk, one yogurt.
- Sweets and fatty foods are acceptable in a schoolchild's diet if they do not replace healthy and healthy foods, since cookies, cakes, waffles, French fries and other similar products have very few vitamins and mineral components.
- It is worth minimizing the intake of synthetic food additives and spices from food.
Needs of a schoolchild
6-9 years | 10-13 years | 14-17 years old |
||||
Energy requirement (in kcal per 1 kg of weight) | 80 (on average 2300 kcal per day) | 75 (on average 2500-2700 kcal per day) | 65 (on average 2600-3000 kcal per day) |
|||
Protein requirement (g per day) | ||||||
Fat requirement (g per day) | ||||||
Carbohydrate requirements (g per day) | ||||||
Milk and dairy products | ||||||
Sugar and sweets | ||||||
Bakery products | ||||||
Of which rye bread | ||||||
Cereals, pasta and legumes | ||||||
Potato | ||||||
Fruits raw | ||||||
Dried fruits | ||||||
Butter | ||||||
Vegetable oil |
Diet
The food intake of a child attending school is affected by changes in education. If a child studies in the first shift, then he:
- He has breakfast at home at about 7-8 o'clock.
- He has a snack at school at 10-11 o'clock.
- He has lunch at home or at school at 1-2 p.m.
- He has dinner at home at about 19:00.
A child whose education takes place in the second shift:
- He has breakfast at home at 8-9 o'clock.
- He has lunch at home before heading to school at 12-1pm.
- He has a snack at school at 16-17 hours.
- He has dinner at home at about 20 o'clock.
Breakfast and lunch should be the most energetically valuable and provide a total of about 60% of the daily calorie content. Your child should have dinner a maximum of two hours before he goes to bed.
What are the best ways to cook food?
Schoolchildren can prepare food in any way, but it is still not recommended to get carried away with frying, especially if the child has low activity or has a tendency to gain subcutaneous fat. The most optimal types of cooking for children are stewing, baking and boiling.
What foods should you limit in your diet?
Try to limit the following foods on your child’s menu:
- Sugar and White bread– When consumed in excess, they cause weight gain.
- Products that contain food additives (dyes, preservatives and others).
- Margarine.
- Not seasonal fruits and vegetables.
- Sweet soda.
- Products with caffeine.
- Mayonnaise, ketchups and other industrial sauces.
- Spicy dishes.
- Fast food.
- Raw smoked sausages.
- Mushrooms.
- Dishes that are deep-fried.
- Juices in packages.
- Chewing gum and lollipops.
What liquids should I give?
The most optimal drinks for a school-age child are water and milk. The disadvantages of juices are great content sugar and increased acidity, so they should either be given during meals or diluted with water.
On total The amount of fluid a schoolchild should consume per day is affected by his activity, diet and weather. If the weather is hot and the child is more active, give the child more water or milk.
Carbonated drinks and caffeinated products are not recommended for children of primary school age. It is permissible to give such drinks to older schoolchildren, but not during meals, since caffeine impairs iron absorption.
How to create a menu?
- For breakfast, it is recommended to give 300 g of the main dish, for example, porridge, casseroles, cheesecakes, pasta, muesli. Offer it with 200 ml of a drink - tea, cocoa, chicory.
- For lunch, it is recommended to eat a vegetable salad or other snack in an amount of up to 100 g, a first course in a volume of up to 300 ml, a second course in an amount of up to 300 g (it includes meat or fish, as well as a side dish) and a drink up to 200 ml.
- An afternoon snack may include baked or fresh fruit, tea, kefir, milk or another drink with cookies or homemade cakes. The recommended volume of the drink for an afternoon snack is 200 ml, the amount of fruit is 100 g, and the amount of baked goods is up to 100 g.
- Last appointment food includes 300 g of main dish and 200 ml of drink. Worth cooking for dinner child's lung a protein dish, for example, from cottage cheese. Dishes made from potatoes and other vegetables, porridge, egg or fish dishes are also good for dinner.
- You can add bread to each meal in a daily amount of up to 150 g of wheat bread and up to 75 g of rye bread.
First of all, you need to take into account what shift the child is studying, since this affects his meals. In addition, it is recommended to prepare a diet not for one day, but for the whole week, so that dishes are not repeated and that’s all. necessary products were on the weekly menu.
Example of the correct menu for the week
Day of the week | Breakfast | Dinner | Afternoon snack | Dinner |
Monday | Cheesecakes with apples and sour cream (300 g) Tea (200 ml) Sandwich (100 g) | Cabbage and carrot salad (100 g) Borsch (300 ml) Rabbit cutlet (100 g) Mashed potatoes (200 g) Compote of dried pears and prunes (200 ml) Bread (75 g) | Kefir (200 ml) Orange (100 g) Cookies (50 g) | Omelette with green peas (200 g) Rosehip infusion (200 ml) Bread (75 g) |
Rice milk porridge with raisins (300 g) Cocoa (200 ml) Sandwich (100 g) | Beet salad (100 g) Broth with egg (300 ml) Beef patties (100 g) Stewed cabbage with zucchini (200 g) Apple juice (200 ml) Bread (75 g) | Milk (200 ml) Bun with cottage cheese (100 g) Fresh apple (100 g) | Potato zrazy with meat (300 g) Tea with honey (200 ml) Bread (75 g) |
|
Omelette with cheese (200 g) Fish cutlet (100 g) Tea (200 ml) Sandwich (100 g) | Eggplant caviar (100 g) Potato soup with dumplings (300 ml) Stewed liver (100 g) Corn porridge (200 g) Fruit jelly (200 ml) Bread (75 g) | Kefir (200 ml) | Pancakes with cottage cheese and raisins (300 g) Milk (200 ml) Bread (75 g) |
|
Buckwheat milk porridge (300 g) Chicory (200 ml) Sandwich (100 g) | Radish and egg salad (100 g) Homemade rassolnik (300 ml) Chicken cutlet (100 g) Boiled cauliflower (200 g) Pomegranate juice (200 ml) Bread (75 g) | Milk (200 ml) Pie with apples (100 g) | Vermicelli and cottage cheese casserole (300 g) Tea with jam (200 ml) Bread (75 g) |
|
Curd pancakes with honey (300 g) Tea with milk (200 ml) Sandwich (100 g) | Apple and carrot salad with sour cream (100 g) Noodle broth (300 ml) Beef Stroganoff with stewed vegetables (300 g) Compote of grapes and apples (200 ml) Bread (75 g) | Fruit jelly (100 g) Yogurt (200 ml) Biscuit (100 g) | Rice pudding with raisins and dried apricots (300 g) Kefir (200 ml) Bread (75 g) |
|
Omelette with tomatoes (200 g) Chicory with milk (200 ml) Bread (75 g) |
||||
Sunday | Millet porridge with pumpkin and carrots (300 g) Tea with honey (200 ml) Sandwich (100 g) | Cucumber and tomato salad (100 g) Vegetable puree soup (300 ml) Squid balls (100 g) Boiled pasta (200 g) Tomato juice (200 ml) Bread (75 g) | Kefir (200 ml) Pear (100 g) Curd cookies (50 g) | Potato cutlets with sour cream (300 g) Milk (200 ml) Bread (75 g) |
Several useful recipes
Fish zrazy with cottage cheese
Beat pieces of fish fillet (250 g) a little and add salt. Mix cottage cheese (25 g) with herbs and salt. Place a little cottage cheese on each piece of fish fillet, roll it up and roll it in flour and then in beaten egg. Fry a little in a frying pan, and then put the zrazy in the oven to finish cooking.
Rassolnik
Peel, chop and then saute one carrot and one onion until they are yellow. Add tomato paste(2 tsp), cook for another 2-3 minutes, then remove from heat. Peel three potatoes, cut into slices and boil until half cooked. Add sauteed vegetables to the potatoes, cut into small cubes pickle and a pinch of salt. Cook the soup over low heat until tender, and before serving, add a teaspoon of sour cream to each plate, sprinkle with chopped herbs.
Jellied meat balls
Take half a kilo of meat with bones and cook by adding a quarter of celery root and a quarter of parsley root to the water. Pour the broth into a separate container, and grind the meat in a meat grinder along with the onion fried in oil. Add sour cream (2 tbsp.), mashed, to the resulting minced meat. butter(3 tbsp), pepper and salt. Make small balls. Add pre-prepared gelatin (10 g) to the broth. Pour the broth over the balls and leave to harden. You can add chopped boiled carrots and boiled chicken eggs to the balls.
Possible problems
In the nutrition of a school-age child there are possible different problems, which parents must be able to cope with in a timely manner.
What to do if a child does not eat the foods he needs?
A child over seven years old has already developed tastes, so he may refuse certain foods, and you should not insist that he eat them, despite disgust and rejection. So eating behavior may get even worse. Parents should try cooking foods they don't like. different ways, perhaps the child will like one of them.
Otherwise, there is no need to insist on eating any food if the child’s diet can be called varied - if his diet includes at least 1 type of dairy products, 1 type of vegetables, 1 type of meat or fish, 1 type of fruit and any dish from cereals. These food groups must be on the children's menu.
Quick snacks in the school canteen
For junior schoolchildren V educational institutions Breakfast is usually provided, and sometimes a hot lunch is provided. If a student buys baked goods in the canteen, parents should make sure that breakfast before school and lunch immediately after returning home are nutritious and made from healthy products. Also provide your child with a healthy alternative to school buns, such as fruit, yoghurt or homemade cakes.
Lack of appetite due to stress
Many schoolchildren experience serious psychological stress during their studies, which affects their appetite. Parents should carefully monitor their child and respond in time to a situation where stress has caused a decrease in appetite.
It is important to consider the child’s rest after returning home and on weekends, giving him the opportunity to switch his attention and do what he loves. Hobbies help relieve stress, especially those related to physical activity, for example, hiking, rollerblading, cycling, various sports sections.
How do you understand that lack of appetite is a symptom of illness?
The following factors will indicate that decreased appetite may be a sign of illness:
- The child is losing weight, he is inactive and lethargic.
- He started having problems with bowel movements.
- The child is pale, his skin is very dry, the condition of his hair and nails has worsened.
- The child complains of periodic abdominal pain.
- Rashes appeared on the skin.
Binge eating
Excessive food consumption leads to obesity in children, the cause of which is most often heredity and lifestyle. For an obese child, the doctor will recommend changing the diet, but parents may encounter difficulties. For example, in order not to tempt a child with sweets, the whole family will have to give them up. In addition, the child will believe that the prohibitions are unfair, and may enjoy forbidden foods in secret.
It's best if fat baby talks to the nutritionist alone, then he will more easily accept the doctor’s advice and feel more responsible. According to experts, overeating is often a sign of psychological distress, such as loneliness. Therefore, it makes sense to go with the child to a psychologist.
- Eating together with parents will help to introduce the student to the principles of healthy eating, provided that the whole family eats properly. Teach your child more about the healthfulness of foods and the importance of nutrition in maintaining health.
- If your child takes food with him to school, offer sandwiches with cheese, baked meat, pie, bun with cottage cheese, bagel, casserole, fruit, cheesecakes, yoghurt. Consider how the food will be packaged and how your child will be able to eat it. To do this, you should buy special containers, and also wrap the sandwiches in film. Doesn't want to play sports
The carefree days of summer are over and a new school year is coming. Every mother tries to give the best. Food, in in this case, is no exception. In the bustle of everyday life, it is very difficult for a mother to find time to plan an approximate schoolchild’s menu for the week. The table below will help mom easily feed her baby not only tasty, but also healthy food.
Schoolchildren's meals
A school student's diet should not only be rich in vitamins and microelements, but also varied. Monotony in food leads to various pathologies. The greatest value for a growing organism is potassium, calcium, iron, phosphorus, magnesium and selenium. Products containing important elements of the periodic table must be in daily diet schoolboy.
The fact has been scientifically proven that during mental work it spends great amount energy. Replenish energy reserve in a child's body it is possible rational nutrition. Sample menu student for the week, the table contains the necessary information.
Menu for schoolchildren for every day
| Days of the week | Breakfast | Dinner | Afternoon snack | Dinner |
| Monday | Millet porridge;
Bread with butter and cheese; Tea with sugar |
Chicken soup with noodles;
Mashed potatoes; Boiled chicken breast; Cabbage salad with fresh cucumber; Bread; Kissel |
Bun; Sweet tea;
Apple |
Buckwheat porridge with meatballs;
Bread; Fruit or vegetable juice |
| Tuesday | Milk porridge 5 cereals;
Boiled egg; Cocoa with milk and sugar |
Beetroot soup;
Buckwheat porridge with meatballs and tomato sauce; Carrot salad; Bread; Dried fruits compote |
Oatmeal cookies;
Apple juice; Orange |
Cottage cheese casserole;
Bran bread; Tea with sugar and milk |
| Wednesday | Rice milk porridge;
Sandwich with butter and cheese; Tea with sugar |
Pickle soup;
Stewed cabbage with beef; The vinaigrette; Bread; Kissel |
Cheesecake with cottage cheese;
Kefir |
Potato pancakes with sour cream sauce;
Cocoa drink with sugar |
| Thursday | Cheesecakes 3 – 4 pieces;
Semolina porridge; Cocoa with milk and sugar |
Borscht soup;
Dumplings with potatoes; Fresh vegetable salad with vegetable oil; Bread; Dried fruits compote |
Curd casserole with gravy;
Apple or banana |
Rice porridge with fish cutlet;
Bread; Milk |
| Friday | Oatmeal with milk;
A cheese sandwich; Boiled egg; Tea with sugar |
Stewed potatoes with chicken breast;
Vegetable stew; Fresh cucumber; Bread; Berry compote |
Pancakes with jam 2 – 4 pieces;
Tea with sugar; Pear |
Vegetable stew;
Boiled meat; Bread; Fruit juice |
| Saturday | Pancakes with cottage cheese 1 – 2 pieces;
Hercules milk porridge; Bread with cheese and butter; Cocoa with milk and sugar |
Vermicelli soup with beef broth;
A fresh vegetable salad; Pilaf with chicken; Tea with sugar; Bread |
Ryazhenka;
Cookie; Banana |
Buckwheat porridge with chicken breast goulash;
Grated beets; Bread; Milk |
| Sunday | Milk noodles; bread with cheese and butter;
Tea with sugar |
Cabbage soup from fresh cabbage;
Beet salad; Mashed potatoes with cutlet; Dried fruits compote; Bread |
Carrot juice;
Bun with poppy seeds; Apple |
Boiled fish;
Grated carrots; Millet porridge; Bread; Milk |
Mom must remember that not only the contents of the plate are important, but also the presentation of the dishes. Decorate the dish offered to the child with a sprig of herbs. A young gourmet will definitely appreciate your ingenuity. Surprise your baby: put it in the shape of an animal. The child’s delight will know no bounds! The main thing is that the dishes for the schoolchild are prepared with love and mother’s warmth. And, of course, do not forget about the benefits and calorie content of food.
A student’s health and academic performance primarily depend on proper nutrition. He just needs good immunity to protect against various infections present in large groups. The disease not only takes away strength for some time, it also knocks the child out of school curriculum and he may begin to lag behind his classmates, not to mention the fact that this adds trouble and worry to parents.
Taking care of proper nutrition our young schoolchild, we significantly reduce the risk various diseases and lay the foundation correct height and the development of the child’s body, which will lead to good, good health in the future adult life. Naturally, food should be varied, tasty, nutritious and in moderation. The child must be fed at least once every 4 hours, otherwise bile stagnation occurs, which in turn leads to the formation of stones in the gallbladder, and it is advisable to give the child additional natural vitamins at least three times a year. Let's take a closer look at what to feed your child and how to create the right menu.
Schoolchild's daily menu
It all starts with breakfast
Breakfast is the most important meal of the day. Very often people do not want to eat in the morning. In order for the child to develop an appetite in the morning, it is best not to start feeding him until he finally wakes up. Helps a lot with this morning work-out. It may take 30 – 40 minutes to wake up, so it’s worth waking up early. Breakfast should be complete and provide enough energy for 3 to 4 hours.
It can consist of all kinds of cereals, mashed potatoes, pasta or vermicelli. Very useful also in 20 minutes. Before the main course, give your child fruit or berries. This will additionally whet your appetite and have a positive effect on gastrointestinal motility, not to mention vitamins, enzymes and others useful components contained in fruits. You can wash down your breakfast with natural juice, tea, compote, cocoa or coffee with milk.
Lunch
If the school provides food in the cafeteria, then an additional bag of food is simply not needed. Of course, you need to take a closer look at the food served within the school walls, and if it is of poor quality and unnatural, you should simply refuse such food. After all, we wish only the best for our child. If the food is good in the dining room, then the question of the child’s second breakfast disappears.
In case of poor nutrition we simply have to start preparing a snack for the child. This may include:
- Natural freshly squeezed juice. Never give your child juice sold in packages. Natural juices are simply not sold now, and what is sold under the name “natural juice or nectar” is simply poison for the body not only of a child, but also of an adult.
- Fruits. An excellent snack for a child. After all, they contain a large number of vitamins, micro- and macroelements, enzymes, bioflavonoids and other useful substances. They contain the same fiber that brings great benefit gastrointestinal tract, which is so lacking in the diet of the vast majority of people.
- Cookie. Take a closer look at those types of cookies that are not only tasty, but also do not cause harm when consumed. To do this, carefully read the composition on the package. A the best option There will, of course, be cookies made at home, with my own hands, then you will know exactly what you put there.
- Water. Be sure to give your child regular drinking non-carbonated water. A child, like an adult, needs to drink water, and no juice, tea or other drink can replace it. How much water does your child need to drink per day? It is very easy to calculate 30 ml × 1 kg of body weight.
Dinner
At lunchtime, the child must receive a first course, a second course and dessert.
- First. This may include a small amount of meat, fish or vegetable soup, borscht, solyanka, cabbage soup or other liquid hot dishes.
- Second. Any side dish with the addition of boiled or stewed meat or fish and stewed vegetables is suitable here.
- Dessert. Dessert can include any sweetness of your choice.
Afternoon snack
It is advisable to have a small snack between lunch and dinner. You can give your child:
- Yogurt with cookies.
- Fresh fruits.
- Tea with a sandwich (bread, butter, cheese).
- Milk with a bun.
Dinner
In the evening, feed your baby lightly; do not overeat. It is advisable to have dinner at least 2 hours before bedtime. What can you offer your child:
- Scrambled eggs or omelet.
- Cottage cheese.
- Vegetable stew.
- Buckwheat, rice or oatmeal.
- Stewed fish.
What should be excluded from a young schoolchild’s diet?
First of all, processed foods should be excluded or minimized from the child’s diet. If you do buy such products, be sure to read the ingredients before you buy. After all, only you are responsible for the health of the child.
Loading...