Hello everyone! Evgenia Klimkovich with you! I would like to wish you bon appetit, because the article will be delicious. It is dedicated to the nutrition of our little schoolchildren. We have already talked about, and today we will consider the recommended menu for a student for a week. So what do nutritionists advise us?

And they advise to feed the kids so that they are healthy, cheerful, vigorous, smart and can easily cope with school loads.

Lesson plan:

Nutrition rules

When compiling a healthy menu for a primary school student, you need to be guided by the following rules:

1. Younger students should eat at least 5 times a day. It all starts with breakfast, then lunch, then lunch, then afternoon tea and finally dinner.
2. The student should receive hot meals three times a day.
3. The daily presence of liquid food (soups, broths) on the menu is mandatory.
4. Meat, fish and egg dishes are the meal for the first half of the day.
5. In the second half of the day, it is better to give preference to dairy foods.
6. Meat and poultry dishes should be alternated with fish dishes.
7. Every day, the child should eat 5 different fruits (two fruits can be replaced with vegetables).
8. There is no need to fry food for the child. Better to boil it, bake it, steam it, stew it.
9. The menu must include dairy and fermented milk products.

Amount of food

The amount of food a child needs by nutritionists is also calculated:

On breakfast:

• main dish - 300 g.

• first course - 300 g;
• the second - 300 g.

For an afternoon snack:

• fruit - 100 g;
• baking - 100 g.

• main dish - 300 g.

Well, for all meals, a drink in a volume of 200 ml is provided.

Beverages

On a day, a child of primary school age needs to drink 1 - 1.5 liters of liquid.

What kind of liquid? Best of all is water! Also suitable: compotes, jelly, tea, cocoa, chicory, fruit drinks, milk. But these drinks do not replace water.

Banned coffee, all sorts of colas, sprites, forfeits, and carbonated sweet lemonades.

Lunch

Second breakfast is school breakfast! It usually occurs during the break between the second and third lessons. There are two options with the second breakfast:

1. The child eats in the dining room. Then the parents cannot influence what he will eat.
2. The child does not eat in the dining room. Then the parents give him something with them in a nice, convenient container.

What to put in the container? Healthy carbohydrates, protein, and something sweet! Sweet is glucose. And it is necessary for the brain in moments of the highest mental stress, which just falls on the 2nd and 3rd lessons in school. So you can please your child with two or three pieces of chocolate.

To provide carbohydrates and proteins, you can put in a container:

• syrniki;
• cottage cheese casserole;
• a coarse bread sandwich with slightly salted red fish;
• sandwich with cheese
• chicken breast sandwich.

Do not forget about fruits, apples, pears, bananas will do. Well, a bottle of clean water will not hurt.

Breakfast

The morning for parents of young schoolchildren is often stressful. Time is short, but there is a lot to do. But still, you need to allocate time for breakfast. It is breakfast that energizes the child for the whole day. Before starting breakfast, the child needs to wake up. There is only one way out - to get up earlier! In the morning, nutritionists suggest that we feed the child with a main course, a sandwich and a drink.

Well, now breakfasts for a whole week.

1. Monday: cheesecakes with apples and sour cream and tea.

2. Tuesday: milk rice porridge with raisins and cocoa.

3. Wednesday: cheese scrambled eggs and sugar tea.

4. Thursday: buckwheat porridge with milk and chicory.

5. Friday cottage cheese pancakes with honey and tea with milk.

6. Saturday: oatmeal with berries and cocoa.

7. Sunday: millet porridge with pumpkin and tea with honey.

Dinner

For lunch, be sure to eat first courses. Digestive problems are guaranteed without them. Soups can be prepared in meat or fish broth, in broth from poultry meat. Vegetarian soups are also fine.

In addition to soups, lunch includes a salad, a main course with a side dish and a drink.

1. Monday: cabbage and carrot salad, borscht, chicken cutlet with mashed potatoes.

2. Tuesday: beet salad, broth with egg, beef meatballs with stewed cabbage.

3. Wednesday: eggplant caviar, potato soup, stewed liver with rice.

4. Thursday: radish salad with egg, pickle, fish cutlet with cauliflower.

5. Friday: apple and carrot salad with sour cream, noodle soup, beef stroganoff with stewed vegetables.

6. Saturday: marrow caviar, beetroot, baked fish with potatoes.

7. Sunday: cucumber salad, vegetable soup, squid meatballs with pasta.

Don't forget about drinks. Suitable for lunch: compotes, jelly, juices.

Afternoon snack

An afternoon snack is traditionally considered a snack. A light meal that allows the child to painlessly survive until dinner. But you also need to snack wisely. Here is what is recommended for an afternoon snack.

1. Monday: kefir with cookies and an orange.

2. Tuesday: milk with curd bun and apple.

3. Wednesday: kefir with oatmeal cookies and pear.

4. Thursday: milk with bun and baked apple.

5. Friday yogurt with biscuit and fruit jelly.

6. Saturday: tea with raisin bun and milk jelly.

7. Sunday: kefir with cottage cheese cookies and pear.

Dinner

Final evening meal. It is important that dinner is served no later than two hours before bedtime. Meat is not recommended for dinner. Otherwise, it will be difficult for the child to fall asleep. Dinner includes a main course and a drink.

1. Monday omelet with peas and rosehip drink.

2. Tuesday: potato zrazy with meat and tea with honey.

3. Wednesday: pancakes with cottage cheese and raisins with milk.

4. Thursday: noodles and cottage cheese casserole and tea with jam.

5. Friday: rice pudding with raisins and dried apricots plus kefir.

6. Saturday: scrambled eggs with tomatoes and chicory with milk.

7. Sunday: potato cutlets with sour cream and milk.

I want to note that although the menu presented above is balanced and correctly composed, it is not the only correct one. And it cannot be perfect for absolutely everyone.

But based on it, you can create your own menu that will suit your child's taste preferences. For example, my children do not want to eat stewed cabbage, or any stewed vegetables in general. It's easier to feed them fresh, which is what I do.

Also, when drawing up the menu, it is necessary to take into account when and what your child is fed at school. Parents must know this information!

And on the video there is another option for lunch (or second breakfast) for a student. With detailed recipes.

I really hope, friends, that this delicious article will also be useful for you. Please share your feelings, ideas, recommendations in the comments.

All the best!

Say hello to the kids!

Until next time!

Evgenia Klimkovich.

I was always one hundred percent sure that my mother and grandmother loved me with all their hearts, because I saw it. Tenderness and care lived in grandmother's hot pancakes and meat pies, hid in mom's crunchy puff envelopes with chicken, which were waiting in the kitchen in the morning. Food is also the language of love and tenderness. But what to cook for a little one or a child who is suspicious of everything new? Our selection contains only proven recipes!

Breakfast (07:00 - 08:00)

Milk porridge with fruits and nuts

Milk porridge and juice

Buckwheat, oatmeal, millet, semolina - choose an amateur. By the way, it is better to grind the oatmeal before cooking, so that it cooks faster and is softer in texture. Add fruits to porridge 2-3 minutes before cooking, so that they do not boil over and retain their benefits and taste.

Practice shows that the organisms of six-year-old adults can only withstand a few spoons of rice porridge and do not digest semolina at all. Nuts (finely chopped) and honey will go well with rice (be careful with it, some children are allergic to it). You can decorate the composition with frozen blueberries - it pleasantly sets off the milky taste and adds juiciness.

Lunch (10:00 - 11:00)

Give the student a snack with a whole grain bread sandwich, grapes, and peeled tangerine (the child will not have time to fight with the peel). You can make lunches themed. For example, Monday is the opening day. Use cheese and a cookie cutter to depict a ladybug and carefully tape a note with interesting facts about this insect to the outside of the lunch box lid.

Lunch (13:00 - 14:00)

Mashed potatoes with meat cutlet and vegetables

Beet salad

In the children's version of this salad, it is better to add not garlic, but prunes and walnuts, season with olive oil and salt. To save money, it is worth making stocks of boiled beets so that you do not torment your head every day in search of new recipes. It is enough to put an airtight container with it in the refrigerator, and at the right time, just grate it, fill it with oil and other additives. Beets retain their flavor for about three days, so you can use them at least twice a week.

Vegetable puree soup

Each housewife has her own recipe for this fast, tasty, dietary dish. The serve plays an important role. Many children refuse soups as soon as they see boiled carrots, onions, and even more so tomatoes in the broth. Therefore, it is better to grind the vegetable soup in mashed potatoes, add sour cream and fresh, freshly fried in butter, bread croutons.

Meat cutlets with potatoes

Many children are much more willing to eat even the most ordinary cutlets and mashed potatoes, if they are interesting to serve. And if you add a little sour cream and cheese to the puree, but first, as soon as the potatoes become soft, grind them with butter and only then pour in warm milk - the child will probably ask for more!

Dinner (19:00)

Meatballs with rice

Minced meat for meatballs is best prepared from lean pork mixed with beef. Be sure to make gravy - sometimes kids eat it first as the tastiest part of a meal. And by adding vegetables (carrots, onions, peppers), you will also make the gravy useful.

Breakfast (07:00 - 08:00)

Omelet and green tea

For an omelet, take eggs and milk of medium fat, add grated cheese a minute before cooking - this will add density to the airy texture. Put a slice of lemon and a spoonful of honey in the tea. There are a million design options for an omelet, but it's better to come up with your own. Take as a basis the images of the heroes of the books the child has just read, draw their faces or silhouettes with ketchup - at the same time there will be something to discuss at the table.

Lunch (10:00 - 11:00)

Bananas, nuts, fruits, crispbread, boiled chicken and cheese slices are simple and nutritious. By the way, if you haven't noticed yet, the food that the child takes with him must be cut into small pieces so that it is convenient to eat. Lunch on Tuesday can be a fortune-telling if you design it in the style of the cartoon that you will watch next with your child.

Lunch (13:00 - 14:00)

Vegetable puree soup

Vitamin salad

Cabbage, carrot, apple salad dressed with olive oil is one of the most beloved by children. It is better to rinse the cabbage with your hands so that it becomes softer and gives juice, and add a drop of lemon juice to the salad.

Vegetable puree soup

There are heroic mothers who cook every day according to new recipes, but for a child two days in a row there is one soup - the norm. Chop green onions there or season with herbs: for a change!

Meat goulash with potatoes

The fastest way to do it in a multicooker is to fry the carrots with onions, add the beef cut into small cubes, keep in the "Fry" mode for another 15 minutes, then put the potatoes in the bowl and pour boiled water. Continue in the "Stew" mode: after 40 minutes add a spoonful of tomato paste, half a glass of milk and leave for another 20 minutes. It will turn out to be a dish really like from our childhood.

Dinner (19:00)

Cottage cheese and carrot-apple salad

Low-fat curd mousse can be made sweet or salty: many children like the combination of cottage cheese, feta cheese and greens. Add a salad of green leaves and lightly fried chicken, and close to bedtime you can drink a glass of kefir ..

Breakfast (07:00 - 08:00)

Curd smoothie with fruit

Many children categorically do not recognize natural yogurt - they consider it too sour. But many people like cottage cheese smoothies: fruits, cottage cheese 9%, sour cream 15% or cream are mixed in a blender.

This is a nutritious dish, but if in doubt that the child is full, make him toast and pour cocoa. It must be with small marshmallows, otherwise the magic of the morning will be lost!

Lunch (10:00 - 11:00)

Make a cereal bread sandwich with lettuce, cucumbers, tomatoes, and cheese in the middle. In addition, slices of carrots and cucumbers, nuts and berries are suitable. The middle of the week is a great time to keep the student motivated. Put a small note with encouraging words and tell us how proud you are of your child's success.

Lunch (13:00 - 14:00)

Pasta with bolognese sauce

Potato salad

Offer your child a salad of boiled potatoes and carrots, finely chopped onions, pickled cucumbers and season it with oil for a fresh, nutritious start to dinner.

Borsch

In addition to veal in the broth base and the traditional set of vegetables, add red beans and celery to the borscht. This soup will be very satisfying, so do not force the child to eat a second if he does not want to.

Bolognese pasta

Do not add a lot of spices to the sauce; for a children's dish, it is enough to stew the meat with tomatoes and a spoonful of tomato paste. Replace the spaghetti with small shells or casters - they are easier to eat.

Dinner (19:00)

Carrot and curd casserole

Cook it in the oven in separate portioned cups and decorate with funny vegetable faces. In separate plates, the casserole will not wind up on the sides and will look much more appetizing.

Breakfast (07:00 - 08:00)

Pasta and paint

You will not believe. but many children happily eat pasta in the morning. And if you buy colored ones or cook ordinary ones in water dyed with food coloring, and serve with colorful vegetables, there will be no limit to delight!

Lunch (10:00 - 11:00)

The bakeware is perfect for making creative sandwiches with boiled chicken, cheese and cucumber slices. Add some nuts, vegetables, diced cheese to your diet, backing up such a variety with notes with stories from your childhood.

Lunch (13:00 - 14:00)

Cucumber boats with crab salad

Cucumber boat salad

Cut the cucumber in half, peel the middle and place in the crab, potato, or any vegetable salad. Use a toothpick and cucumber slices to depict a boat and serve.

Borsch

For a day, the borscht will infuse and become even tastier, believe me.

Potato casserole

A hearty, nutritious meal will replenish your strength after class and help you get started on your homework with enthusiasm. Add vegetables to the minced meat: carrots, peas, onions, tomatoes, zucchini - and the tasty will become useful.

Dinner (19:00)

Steamed fish with vegetables

Serve this hot dish as a salad. Boil everything, cut into small cubes, stir and season with olive oil, salt and herbs.

Chicken cutlet with pasta

Slicing fresh vegetables

All children love vegetables that are simply cut into strips. My grandmother laid out a hut out of it, and put a cup of sour cream and cheese inside.

Soup among children, as we remember, is not held in high esteem, but if you cut out figures from vegetables with metal molds, children eat it much more willingly.

Chicken cutlets with pasta

Add zucchini to traditional chicken fillet cutlets: you get a more delicate taste, and the unloved vegetable will go unnoticed. As a result, juicy tasty balls go with a bang.

Dinner (19:00)

Steamed meat soufflé and vinaigrette

A light salad in combination with a soft, tender veal or beef soufflé will satisfy your hunger, and will not leave heaviness. After such a dinner, the child will feel at ease and, perhaps, the process of going to bed will become a little easier.

In order for a child to want to eat well in the future, this habit must be developed in him from childhood.

After all, we all met children who, after school, lined up in whole queues for chips. And there are those kids who also manage to get themselves crackers with various flavors, chips, and snacks during recess.

What should be the proper nutrition for a student?

Basic principles of student nutrition

Younger schoolchildren should eat 4-5 times a day, and breakfast and dinner should be about 25% of the daily calorie intake. And children aged 7-11 need 2300 kcal per day.

In addition, if a child enrolls in a specialized school with increased mental or physical stress, then the parents should increase the calorie level by 10%.

Regular food intake is essential. If the little one eats at the same time every day, this will prevent the development of gastritis and ulcers and establish the correct interaction between the secretion of the stomach and the food centers of the brain.

For children, protein is most useful, which is present in large quantities in milk, fish, rabbit meat, beef, turkey.

Fats useful for a child are found in butter, vegetable oil, sour cream.

Complex carbohydrates are found in cereals, bread, dried fruits, honey.

Vitamins are also very important in the diet. So, vitamin A, which is responsible for vision, is found in carrots, green onions, sea buckthorn fruits, rose hips, red pepper. Vitamin C (excellent for boosting immunity) is present in lemons, oranges, fresh parsley, dill, currants, and sauerkraut. Vitamin E (an antioxidant that helps blood clot), as well as iron are found in beef liver, buckwheat, and quail eggs.

What should be the student's menu?

We bring to your attention the dishes that should be included in.

First breakfast should include cereals (buckwheat, oatmeal, rice) or vegetable dishes, eggs, cheese, butter and dairy products (tea), fruits.

On lunch it is best to give your baby sources of protein (cheese, eggs, meat, dairy products) and sources of energy (bread, cereals), as well as vegetables and fruits.

On dinner prepare your baby vitamin salad, first course, side dish, meat (fish, poultry) dish, drink.

Broth (meat, chicken, fish) and soup cooked in this broth are suitable as the first course. You can also use dairy and vegetarian soups. The second course can be cutlets, meatballs, meatballs, stewed vegetables with poultry, meat, fish, casserole, goulash, stew, poultry, beef stroganoff, baked fish.

Give your child something to drink 40 minutes after eating. Compote, jelly, juice will do. It is recommended to give the crumbs a plate of vegetable salad before the first course.

For afternoon tea fresh fruit, dairy products, and whole grain breads are good.

How to cook healthy dinner for a student? Remember, dinner should be satisfying but easy to digest. And it is recommended to eat no later than 3 hours before bedtime. Vegetable, dairy dishes, cereals are suitable.

What should be excluded from the student's diet?

1. Fast food
2. Sausages.
3. Foods that contain food additives (colorants, flavor enhancers, and preservatives).
4. Croutons with flavors, chips, snacks.
5. Semi-finished products.
6. Lollipops and gum.
7. Carbonated drinks.
8. Mushrooms.
9. Dishes with mayonnaise and margarine.
10. Ketchup and other sauces.
11. Store juices in packages.

Also remember that white bread and sugar should be limited to overweight children.

Schoolchild's diet

If the baby learns in the first shift, then he:
Should have breakfast at home at about 7-8 o'clock.
Next, a snack at school at 10-11 o'clock.
Lunch (at home or at school) at 13-14 hours.
Dinner at home at about 7 pm.

If a child is studying in the second shift, then he:
Eats breakfast at home at 8-9 o'clock.
Dines at home, before going to school at 12-13 o'clock.
Snacks at school at 16-17 o'clock.
Supper around 8 pm.

Sample menu for a schoolchild for a week

Monday

Breakfast: cheese cakes with sour cream, tea sandwich.

Lunch: cabbage and carrot salad, borscht, mashed potatoes, rabbit meat cutlet, dried fruit compote, bread.
Afternoon snack: cookies, kefir, orange.
Dinner: scrambled eggs, bread, rosehip infusion.

Tuesday

Breakfast: rice milk porridge with raisins, sandwich, cocoa.
Second breakfast: a sandwich with cheese, an apple.
Lunch: beet salad, chicken broth, boiled egg, beef meatballs, stewed cabbage or zucchini, bread, apple juice.
Afternoon snack: bun with cottage cheese, milk.
Dinner: potato zrazy with meat, bread, tea with honey.

Wednesday

Breakfast: omelet, fish cutlet, sandwich, tea.

Lunch: eggplant (squash) caviar, soup, stewed liver, corn porridge, bread, fruit jelly.
Afternoon snack: oatmeal cookies, kefir, baked apple.
Dinner: pancakes with cottage cheese and raisins, milk.

Thursday

Breakfast: milk buckwheat porridge, sandwich.
Second breakfast: cheese sandwich, banana.
Lunch: egg and radish salad, pickle, chicken cutlet, boiled cauliflower, bread, pomegranate juice.
Afternoon snack: apple pie, milk.
Dinner: cottage cheese casserole, tea.

Friday

Breakfast: cheese cakes, sandwich, tea with milk.
Second breakfast: soft-boiled egg, bread, orange.
Lunch: salad of carrots and apples, broth with noodles, beef stroganoff with stewed vegetables, bread, compote.
Afternoon snack: biscuit, fruit jelly, yogurt.
Dinner: rice pudding with raisins and dried apricots, kefir.

Saturday

Breakfast: oatmeal with berries, sandwich, cocoa.
Second breakfast: cottage cheese with raisins and dried apricots.
Lunch: vegetable salad, beetroot, baked fish, boiled potatoes, bread, juice.
Afternoon snack: bun with raisins, jelly, tea.
Dinner: scrambled eggs, milk, bread.

Sunday

Breakfast: millet porridge with pumpkin and carrots, a sandwich, tea with honey.
Second breakfast: cheese sandwich, banana.
Lunch: vegetable salad, soup, meatballs, pasta, bread, tomato juice.
Afternoon snack: cottage cheese cookies, kefir, something from fruit.
Dinner: potato rhinestones, sour cream, milk.

Purpose: to consolidate theoretical knowledge in the section "Hygienic requirements for nutrition of schoolchildren" and to acquire practical skills in drawing up a daily school menu. Tasks: - to master the age standards of nutrients and products for schoolchildren according to the tables and text; - to determine the balance of the diet for proteins, fats, carbohydrates; - to determine the optimal diet in accordance with the school shift and the student's motor regime; - to determine the compliance of the student's menu with the basic principles of healthy eating. Required: tables of average daily energy consumption of schoolchildren of different age groups, tables of food calories recommended for schoolchildren, a calculator. The order of the assignment: according to the given tables with the normative values ​​of the most important nutrients, compose the daily menu of a student of a certain age group (junior, middle) senior school age), taking into account the characteristics of the student's motor regime (whether he plays sports or not). Theoretical substantiation of the topic. Recommended intake of energy and essential nutrients is presented in table. 11. The requirement for animal protein must be covered by 65% ​​of the daily allowance for 6-year-old children and 60% - for children over 7 years of age. The combination of animal and vegetable fats in the daily menu should be 80% and 20%, respectively. There should be 4 times more complex carbohydrates than simple ones. The ratio of protein: fat: carbohydrates is 1: 1: 4 (for younger students - 1: 1: 6). At the same time, in the diet of the population of the Tula region, including children, simple carbohydrates prevail, which predisposes to pancreatic dysfunction and metabolic disorders (obesity).

Baby food is often overloaded with carbohydrates due to an excess of confectionery, sugar, pasta, flour products, and bread. Excess carbohydrates are converted to fat, creating excess weight; sugar poses a threat to the development of tooth decay. Vitamins and minerals play an important role in improving the body's health through nutrition. In the body, they, as a rule, do not reproduce and must be supplied with food (Tables 12, 13). In modern schoolchildren, vitamin deficiencies are found only in the group of homeless children, but hypovitaminosis (lack of vitamins in the diet and in the body) is also possible in prosperous families, especially in the winter-spring period, when the content of vitamins in foods decreases due to natural losses. At the same time, the deficiency of B vitamins creates the basis for reducing the functional well-being of the nervous system and contributes to the emergence of neuroses. Therefore, in problematic periods of the year, artificial fortification of food is necessary (for example, the addition of vitamins to third dishes based on the daily intake) in school canteens or additional intake of multivitamin preparations at an age dosage at home. Not all the food taken is absorbed, part of it is thrown out of the intestines in the form of toxins. The digestibility of animal food is on average 95%, vegetable - 80%, mixed - 82-90%. In practice, the calculations are based on 90% of the assimilation of food. Therefore, when calculating the calorie content of food, it should be 10-15% higher than the age-regulated energy consumption.

The completeness of the mineral, including trace element, composition of food is very important for optimizing the body's water-salt metabolism (musculoskeletal tissues, teeth), the functions of the endocrine system. Lack of iodine creates thyroid dysfunction (which is typical for the population of the Tula region); lack of zinc leads to growth retardation and puberty in children; lack of iron - to anemia. Fluoride deficiency contributes to the development of tooth decay. The need for water in children 6-7 years old is 60 ml per 1 kg of body weight, for schoolchildren - 50 ml. But one should also take into account the conditions of activity, climatic conditions, etc. For the body, excess and lack of water are equally harmful, since either an overload of the circulatory system and excretion occurs, or dehydration of the body, which creates a dysfunction of water metabolism. In order for the student's diet to provide the nutrients necessary for a healthy body, the recommended values ​​of food consumption should be adhered to in daily nutrition, which are presented in table. 14. It should only be noted that these products are presented in a raw, unprocessed form. During processing, losses (waste) are inevitable. So, during cooking, meat loses 40% of its original weight. At the same time, cereals, legumes and pasta during culinary processing give a "weld" (increase in mass).

Every day, all listed in table. 14 products cannot be used in the diet. Part of the products should be present every day (meat, milk, butter and vegetable oil, bread, vegetables, fruits, honey (sugar)), the other part (cheese, eggs, cottage cheese, fish) can be included in the meal 2-3 times a week ... Of great importance for a schoolchild is the diet, which regulates the number of meals, the interval between them, the number of calories per meal, the high-quality completeness of products for a single meal, and the distribution of the diet by meals throughout the day (Tables 15, 16).

5 times meals are recommended for weakened children with chronic diseases, as well as for elementary school and after-school students. In addition, it is advisable to organize such meals for schoolchildren in the summer period (vacation), when their energy consumption is much higher than in the winter period (Tables 17, 18).

Currently, schoolchildren's food consists of continuous snacks on the run in between lessons, sections and circles. The reasons for this are improperly organized nutrition, not inherent in the family, the reasonable attitude of children to food intake and, in general, to a healthy lifestyle. Unlike an adult organism, a child's body begins to react more quickly to a lack of nutrients and an overabundance of unnecessary ones, which has extremely negative consequences. The nutrition of a ten-year-old child should be strictly regulated to ensure the full development of a growing organism, normal functioning of the nervous and endocrine systems, prevention of eye disease and the development of anemia, as well as to form normal social and physiological adaptation. Only in this case the child will be healthy, hardy and less tired.

For the normal functioning of the nervous system and especially the brain, unsaturated fatty acids and vitamins A, D and E must be supplied with food, they contain unrefined linseed, sunflower, olive oil, and fish oil. It is enough to add 1-2 tbsp daily. l. blend these oils into salads or vegetable stews.

Vegetable food is required. In order for the body to receive a full set of all vitamins, you need to eat at least 4 medium-sized fruits (apples, pears, oranges, peaches, etc.) and 300-400 grams of any vegetables.

Greens, seasonings, spices, legumes, seeds and nuts, leafy and herbal teas should be included in the diet. You need to cook salads, vegetable soups, vegetable cuts, side dishes from stewed vegetables.

Porridge is very useful for the growing body: buckwheat, oatmeal, pearl barley, millet, which can be used every day as a side dish or as an independent dish, adding butter and dried fruits to them. It is recommended to consume cereals per day up to 50 g. But in pasta there is little benefit, it is advisable to eat no more than 20 g per day.

Eggs are an important and irreplaceable product for children. You can give them to a ten-year-old child every day, 1 pc.

A child should eat meat every day, because it is a pure protein of animal origin, which ensures full growth, good brain and immune system function. Meat is best eaten in the morning, beef, poultry and rabbit are suitable. Volume per day - not less than 150 g. The requirements for animal protein are higher in children involved in sports and in boys than in girls.

1-2 times a week instead of meat for lunch, you should give fish (150-200 g). Sea fish contains more iodine than river fish.

A child should eat milk and dairy products every day. The volume of milk or kefir can be increased to ½ l per day, cottage cheese - 100 g, cheese - 10 g. You should pay attention to the shelf life (it should not exceed 2 weeks) and the content of additives and preservatives (they give an additional load on the kidneys and liver, make them work in an enhanced mode). In short, the safer and healthier it is for the child's body.

The daily requirement for vitamins of a child at 10 years old:

• A - 1.5 mg;
• B1 - 1.4 mg;
• B2 - 1.9 mg;
• B6 - 1.7 mg;
• PP - 15 mg;
• C - 50 mg.

Diet

A full breakfast will give you strength and energy for the whole day.

A 10-year-old child should receive an average of 2300 kcal per day with food.

Proteins, fats and carbohydrates in a ratio of 1: 1: 5, namely: 80 g of proteins (50% of animal origin), 80 g of fat (20% of animal origin) and 350 g of carbohydrates.

Food should enter the body in 4–4.5 hours.

The child should receive hot food at least 3 times a day.

With breakfast, a child should eat 25% of the daily norm, with lunch - 30-35%, with an afternoon snack - 15%, with dinner no more than 25%.

A hearty and full breakfast is a must! It has been scientifically proven that children who eat a hearty breakfast every day are more intellectually developed, they have better memory and are not overweight, but in children who starve in the morning, they begin to overeat during lunch and dinner, metabolic processes are disrupted in the body and energy goes to the formation of adipose tissue. Also, children who have a hearty breakfast are less likely to suffer from colds.

The best breakfast foods are cereals, boiled eggs and scrambled eggs, dairy products, and fruits.

The next meal should take place before 12 noon, the so-called second breakfast. It is important to explain to the child that during the lessons the brain is actively working and needs an additional amount of energy. This can be fruit, vegetable salad, or curd cheese.

In the period from 12:30 to 13:30, the digestive organs are actively working and food is absorbed better, this time is the most suitable for lunch. Everything that gets into the stomach will be well absorbed and satisfy the body in the accumulated needs. Lunch should consist of the first, second and third, but in no case from buns, cakes, sandwiches, chips, instant noodles.

Between lunch and dinner, the child should eat an afternoon snack. It can be some kind of vegetable side dish or a dish of cottage cheese, an omelet, or just fruits and berries.

No later than 19 hours, about 2 hours before bedtime, it is best to offer the child dinner (cottage cheese, fish, eggs, vegetables, porridge, milk, kefir, yogurt).

There is one rule in eating: you need to eat slowly, chewing each bite. It is best not to have conversations over food, especially educational ones. Any negativity or quarrel slows down the secretion of digestive juices and food will be absorbed worse. It is advisable to take food at the same time, if this is not possible, teach your child to carry a snack prepared at home in a backpack (fresh fruit or dried fruits, cheese or curd, it’s just great if it’s a side dish with a cutlet in a container or a thermos with a wide neck, intended for solid food).

What foods to watch out for

It is necessary to completely exclude from the children's diet the so-called instant products (chips, crackers, noodles from bags). In their composition, they have a lot of salt, flavor enhancers and preservatives, in turn, the kidneys and liver, trying to rid the body of these harmful substances, get a lot of stress, which can subsequently lead to serious diseases. Therefore, it is worth explaining to the child what harm they bring to the body, and not just scolding and forbidding them to eat.

It is not advisable to give children sandwiches, pies, rolls, hot dogs and hamburgers, fries, cereals, sticks and curly corn products often.

• First, these foods strongly affect the pancreas, leading to fluctuations in blood sugar levels.
• Secondly, they affect the nervous system. It has been proven that the more schoolchildren consume such foods, the worse they tolerate stress and the more often they suffer from depression.
• Thirdly, this leads to the rapid deposition of extra pounds, which overload the work of the heart and kidneys, and increase the risk of developing diabetes.

There is also evidence that starch, having undergone heat treatment, releases substances that contribute to the development of oncological diseases, and from fats, substances are obtained that have an effect similar to the mechanism of drug addiction.

These foods are poor in vitamins and minerals, but only 10% of children of this age have a full vitamin supply. The same number of children suffer from vitamin deficiency, a third of children have a deficiency of one or two vitamins. External symptoms of vitamin deficiency are easy to spot: bleeding gums, cracked lips, dry and flaky skin. With a lack of calcium, disorders occur in the bone and muscular systems, which can contribute to the development of scoliosis, osteoporosis, bones become fragile. Lack of iron leads to anemia, lack of iodine - to a decrease in intelligence and thyroid disease. Therefore, it is necessary to control the nutrition of children very strictly.

Interesting to know! Regular consumption of high-carbohydrate foods increases the risk of alcoholism. Scientists conducted a study with rats that were on a carbohydrate "school" diet poor in vitamins and minerals. As a result, it turned out that such a diet contributed to the development of alcoholism in rats, and when transferred to a rational nutritious diet, the need for alcohol in rats decreased by 50%.

Sample menu for a ten-year-old student

• Option 1:

Breakfast: omelet 100 g / cereal porridge 200 g, bread 50 g and tea with milk and sugar 240 ml.

Second breakfast: beet salad with green peas 100 g / carrot salad with cheese 100 g.

Lunch: borscht 200 ml, bread 50 g, stewed vegetables 200 g, cutlet 100 g, tea - 240 ml.

Afternoon snack: kefir or milk 200 ml / any fruit.

Dinner: stewed vegetables 200 g / cottage cheese casserole 180 g, boiled chicken 100 g, berry jelly 240 ml.

• Option 2:

Breakfast: porridge 200 g / cottage cheese 100 g with sugar 5-10 g, milk 200 ml.

Second breakfast: fresh cucumbers or tomatoes 200 g.

Lunch: soup with meatballs 200 ml, potato / flour pancakes 200 g with sour cream 20 g, fruit juice 200 ml and biscuits 50 g.

Afternoon snack: baked apple 1 pc. / Kefir 200 ml.

Dinner: vegetable salad 200 g, fish 100 g, compote 240 ml.

• Option 3:

Breakfast: low-fat cottage cheese 100 g, milk / apple compote 200 ml.

Second breakfast: any fruit / vegetable salad 200 g.

Lunch: milk soup 200 ml, mashed potatoes 150 g, fish 150 g, beet salad 150 g, tea 240 ml, biscuits 50 g.

Afternoon snack: curd cheese with dried fruits / fruit.

Dinner: beet salad with sour cream and eggs 200 g, vegetable juice 200 ml.

Before going to bed, the child can also be offered a glass of kefir or yogurt.

Diet for overweight and obese children 10 years old

On a note! About a third of the population suffers from excess weight on the territory of the post-Soviet space, half of them have not reached the age of 18. Over the past twenty years, obesity has doubled in children aged 6 to 11. According to the WHO (World Health Organization), 155 million school-age children are obese on the planet. In Europe, 10–30% of schoolchildren aged 6–11 are overweight. And in the United States and Australia, the incidence of obesity in preschool children over the past 10 years has increased by 70%, moreover, more in boys. By the way, obesity in boys develops 1.5 times more often than in girls, and in urban children 2 times more often than in rural children.

The consequences of obesity are extremely unpleasant, and this is a reason to think before it is too late: most often children who were obese in childhood and in adulthood are overweight.

Nutrition rules:

• The diet should be fractional (up to 6 times a day) so that the body does not have time to get hungry.
• The total calorie content should be 80% of the age, that is, no more than 1700 kcal.
• The bulk of the food should be in the period before 14:00;
• Dinner no later than 19:00.
• Teach your child to eat slowly, little by little.
• Limit the child's intake of fluids - no more than 1.6 liters per day (including soups, cereals and fresh fruits and vegetables).
• Give preference to lactic acid products (cottage cheese, kefir, yogurt and sour cream), preferably low-fat, fatty and sweet dairy products should be abandoned.
• There is more fiber.
• First, wean the child from overeating and only then gradually switch to a diet for 1.5-2 weeks.
• You can not practice a starvation diet, so as not to make the young brain starve.
• And of course, control physical activity: sit at the computer and TV for no more than 2 hours a day.

Exclude:

• Confectionery and any sweets except honey.
• Easily digestible carbohydrates and compensate for them with animal proteins (milk, cottage cheese, eggs and meat).
• Limiting fatty foods, it is better to use butter from fats.
• Fried, salted and smoked.
• Semolina and oatmeal no more than 1 time per week.
• Give up pasta.
• Replace dried fruits and bananas with unsweetened apples and pears.
• Fatty meats.
• Sugary drinks, especially carbonated drinks like forfeits and Coca-Cola.
• Reduce the daily intake of sugar and baked goods by 50%.

But you can expand the diet by: 250-300 g of vegetable soups, 150 g of meat (poultry, beef) or 150 g of fish or seafood, 200 g of low-fat cottage cheese, milk (kefir, yogurt) up to ½ l daily, cheese 50 g, 1 –2 eggs (3 times a week), buckwheat and pearl barley porridge.

But vegetables can be eaten in large quantities. The menu recommends all types of cabbage (150 g), radishes, fresh cucumbers and tomatoes, lettuce, zucchini and (vegetables, except cabbage, up to 400 g), nevertheless, potatoes no more than 250 g per day, and a maximum of 1 kg per week ... Fruits should be eaten unsweetened and up to 450 g per day. Sugar - 10 g.

In addition to the diet, daily physical activity, jogging and walking in the fresh air should be applied. It is recommended to reduce body weight by ½ kg per month and no more than 7 kg per year.

Calorie table of products

Teach kids from childhood to the right food and healthy eating standards, try to have something prepared for them at home so that the children can warm up their own lunch. Teach them to take food with you to school or other activities in a container, and convince them not to give up school meals. Proper nutrition and a sensible diet laid down by your joint efforts will become the basis of health for your children.