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How to organize the school student's food?

Life of the modern child is extremely active and difficult. Information strain which is experienced by the school student and did not dream pupils of last times. Careful parents, wishing well to the children, will organize a set of additional classes in circles, sports sections and music schools. In such situation the child needs continuous care and good nutrition to keep health and high performance.

Почему правильный режим питания так важен для школьников?

The correct diet – a basis of health and progress in study

Food of the child has to be regular, balanced and useful. Content of proteins, fats and carbohydrates should be supported in the ratio about 1:1:4. It is important not to overload a diet with sweets, fried and smoked products, to sate it with fresh vegetables and fruit. Strengthening of health and activation of cerebration is promoted by the following substances:

  • Vitamin A. Helps to keep sight in the conditions of the increasing loadings. Contains in carrots, butter, fat fish, a sorrel, red sweet pepper, tomatoes. It is acquired only in the presence of fats;
  • Zinc. Helps to strengthen memory. Is a part of seafood, firm cheeses, fowl and fast beef;
  • Sincaline. Optimizes work of nervous cells. Its sources are bean, cottage cheese, a liver, rice, grits, a liver and eggs;
  • Proteins. The "Construction material" necessary for creation of cells of the growing organism. With it low-fat meat, fish, dairy products, bean are rich. Vegetable and animal protein has to be present at the school student's diet in the ratio 2:3;
  • Useful carbohydrates. Main source of energy. In a large number contain in potatoes, cabbage, grain, grapes, high-quality pasta.

Fats which are consumed by the child have to be preferential vegetable (they are better acquired). Besides, dairy products and nuts can be sources of fats.

Homemade food and school breakfasts

Many mothers consider themselves too busy every day to cook full-fledged home-made food, and often facilitate the task, buying semi-finished products. It is convenient, but alas, it is not really useful, especially for children. Ready dishes which need to be warmed only contain too much salt, various seasonings, artificial fragrances, stabilizers and other additives capable to do harm to health. Besides, such substances as amplifiers of taste, cause accustoming and can lead to refusal of any food which does not support them.

Much more correctly from the early childhood to accustom the child that homemade food is more tasty, more beautiful and more useful than any fast food. It is not so difficult, apparently, and with some skills does not demand big expenses of time.

Children of school age need to eat food at least 4 times a day, and the general caloric content of the consumed products has to make not less than 2300 kcal for kids up to 11 years, 2500 kcal for children from 11 to 14 years and 3000 for teenagers from 14 to 18 years. If the child actively plays sports, the standard daily rate needs to be increased by 300 kcal. At the same time it is very important that for breakfast, a lunch and a dinner it received at least one hot dish.

Some parents complain of what their children refuse to eat in the mornings, being limited to a cup of tea. Lack of appetite can be a consequence of the fact that the child does not get enough sleep, eats in the evening shortly before withdrawal to a dream or receives too caloric food at supper. These parameters need to be corrected as not to have breakfast very harmfully at all. There is a sense also to pick up several easy dishes which so will be to the taste to the child that he nevertheless will get used to eat in the mornings.

Many children which study in elementary grades come for a lunch home, but some visit day-care centers and have dinner at school. Often owing to load it should be done also to seniors. In such situation clarification of quality of food at school and compliances of the diet offered there to needs of children has to become special care of parents.

If the school food does not meet with approval of parents, the child should take daily with himself a breakfast. Can enter it:

  • Fruit;
  • Yogurt or cottage cheese;
  • Boiled
  • meat, chicken breast or cheese sandwiches;
  • Home-made pastries.

It is necessary to consider what in school can be hot and choose products which will not deteriorate within several hours for a breakfast. Besides, it is necessary to give to the school student with itself drinking still water, tea or compote.

It is important not to overload a diet with sweets, fried and smoked products, to sate it with fresh vegetables and fruit.

Mother has to think over carefully a way of packaging of products which enter a school breakfast. It is possible to put them in a special container that they were not rumpled and did not soil textbooks. The packaging option in food wrap is very good. In this case the child will be able to eat, without touching food with hands. It is very important, considering that some children, being outdoors, forget to wash hands before food.

Как организовать правильное питание школьника?

Harmful yum-yum

For the parents aiming to impart to the children a habit to healthy food, the separate problem is represented by those products which their children get independently at school or in shops, coming back home after classes. These are various "yum-yum", not only containing the mass of harmful additives, but also reducing appetite. However, in many cases adults are guilty of addiction of children to food such: it is considered that children which in the early childhood seldom treated with purchased sweets and other harmful products, having matured, are unaffected by them.

Anyway, it is necessary to exclude from a diet of the school student:

  • Fast food;
  • Chips, crackers and croutons with flavoring additives;
  • Lollipops on sticks;
  • Chewing gum;
  • Sweet carbonated drinks;
  • The packaged juice.

Canned food, smoked products, sausages, fat cakes and cakes it is possible to give to children only occasionally and gradually.

Responsibility for health of the child and his progress in study lies only on parents. They have to organize competently the school student's food, having provided it to all necessary and having protected from harmful and dangerous products.

Whether you know that:

Even if heart of the person does not fight, then he all the same can live during a long period, as the Norwegian fisherman Jan Revsdal showed us. Its "motor" stopped for 4 hours after the fisherman got lost and fell asleep in snow.