School meals: a full menu of the child
The child has already passed the acute period “I do not want” and “I will not.” Now the task of parents to feed their fidget lunch a little easier.
Of course, a salad with broccoli and sea cabbage so easily in nehochushku not "zapihnesh, but here's a porridge on a decorated plate a child can and try.
So that in the future your schoolboy himself wants to eat properly and fully, you need to inculcate this habit in him from childhood. After all, it is precisely at this age that after the lessons in the shops, entire queues of schoolchildren are lined up with chips in their hands.
What should be a tasty and rational nutrition of the younger student?
The basic principles of nutrition
Junior schoolchildren are recommended 4-5 meals a day. Breakfast and dinner should be 25% of daily calories. In 7-11 years old children need 2300 kcal daily.
Victoria Starostina, children's gastroenterologist:"Children who study in specialized schools with increased physical and mental load (sports, mathematics, with in-depth study of languages), it is necessary to increase the level of caloric content of the total diet by 10% of the age norm".
Regular eating is important. If you eat every day at the same time, it will promote proper interaction between the food centers of the brain and the secretion of the stomach. Regular nutrition is the prevention of gastritis and peptic ulcer disease, which are quite often found in schoolchildren (still, after the queues with chips!).
For a growing organismprotein is most useful, which is contained in fish and milk - it is digested most fully. You can feed your baby meat rabbit, turkey or beef. The body needs good nutrition, so it needs healthy fats, which are found in vegetable and butter, sour cream and milk cream.
Complex carbohydrates also have particular value for a growing schoolboy, and they are found in bread, cereals, dried fruits and honey.
Do not do in the diet and withoutof vitamins. A sufficient amount of vitamin A (you know that it is responsible for vision, and this is not an unimportant for the student) is contained in green onions, red pepper, fresh carrots, rosehips and sea buckthorn. An excellent source of vitamin C (the best way to increase immunity and prevent colds) is not only traditional lemons and oranges, but also fresh parsley with dill,red and black currants, and in winter - sauerkraut. Citrus abuse is not worth it, so that the child does not have an allergy, so use the benefits of alternative sources of vitamin C.
Read also: Vitamins for children: how to make the right choice
Vitamin E (a wonderful antioxidant, helping blood curdle) and iron are contained in buckwheat, quail eggs and beef liver. These foods will help prevent anemia.
Victoria Starostina, children's gastroenterologist:“Now the child is actively growing, complex changes in the metabolism occur in the body, the load on the central nervous system increases. Therefore, it is important for parents to provide the schoolchild with proper and adequate nutrition, taking into account his needs in proteins, carbohydrates, fats, vitamins and minerals ".
We paint the rational menu
First breakfast: porridge (vegetable dish), tea (milk). The first breakfast should include dairy products, cereals (oatmeal, buckwheat, rice), cheese, eggs, butter and fruits.
Lunch: egg (cottage cheese) dish, tea (milk). The child should not miss the second breakfast either, in order to compensate for the energy expended in the lessons.It should include: sources of protein (meat, eggs, cheese, milk), sources of energy (cereals, bread), vegetables and fruits.
Dinner: salad, the first dish, a dish of meat (poultry, fish), garnish, a drink.
As a first course, you can cook baby broths (fish, chicken, meat), soups in these broths, dressed with cereals, vegetables, dumplings, dumplings. These can be vegetarian, dairy or fruit soups. The second course can be chops, meatballs, meatballs, stewed vegetables with meat, poultry or fish, various casseroles, stews, baked fish, poultry, goulash, beef stroganoff.
As a sweet after dinner, you can give your child juice, compote, jelly or fresh fruit (40 minutes after eating, so as not to stretch the stomach). It will be good if, before the first dish, the kid eats a plate of vegetable salad (without mayonnaise!).
Afternoon tea: kefir (milk), biscuits or whole grain cereals, fresh fruit.
Dinner: vegetable (curd) dish or porridge, milk (kefir). Children's dinner should be hearty, but easily digestible, so as not to overload the gastrointestinal tract with extra work during sleep. Remember that you can eat no later than 3 hours before bedtime.
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Exclude from the child's diet: chips, popcorn, pastries with cream, carbonated drinks (even mineral water), caramel, canned and smoked products, sauces, chewing gum.
Baby food during studies and exams
If you properly organize the baby's nutrition, then he will not try to "get sick" when he has a control. A well-thought-out student's diet contributes to the development of memory, helps relieve fatigue, improves the student’s abilities So let's include as many useful products in his diet.
To strengthen memorythe child should be given almonds and walnuts. If the child does not want to eat them whole, add a delicious nutty biscuit in the morning to oatmeal or bake. Dried fruits, such as raisins and figs, improve memory and reduce fatigue.
A few apples in the daily diet will help the baby to have a good rest, learn the lessons learned in lessons faster and easier, and keep this information in memory for a long time.
Do not forget aboutfish and seafood. All varieties contain fish oil (albeit in varying amounts). And it is a rich source of essential fatty acids "Omega-3", which the brain needs for coordinated work.
Of course, these are only general recommendations how to build a balanced diet for a younger student. If the baby becomes ill from one type of buckwheat, you do not need to force it to feed him, because it is useful.