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Food diet and teenagers
- balanced in the chemical composition of food substances, including vitamins and minerals,
- full, satisfy the energy needs of the body
- diverse
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School period age from 7 to 18 years
- characterized by intensive growth processes,
- an increase in bone skeleton and muscles,
- complex restructuring of metabolism, activity of endocrine, cardiovascular systems, brain.
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Proteins
The most valuable for the child are fish and milk protein, which is best absorbed by the children's body.
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In second place in terms of quality - meat protein, on the third - protein of plant origin. The schoolboy must receive 75-90 g of protein, of which 40-55 g of animal origin.
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Fat.
- The rate of consumption of fats for schoolchildren is 80-90 g per day, 30% daily diet.
- Vegetable fats
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The necessary fats are contained not only in the usual "fatty" products - oil, sour cream, fat, etc. Meat, milk and fish - sources of hidden fats.
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Carbohydrates
- Most useful complex carbohydrates.
- The daily rate of carbohydrates in the schoolchild diet is 300-400 g, of which it should have no simple one to 100 g.
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- bread;
- cereals;
- potatoes;
- dried fruits;
- sugar.
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Vegetables
Source of food fibers, vitamins, trace elements.
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Fruits
Source of dietary fibers, easily friendly carbohydrates, vitamins, trace elements.
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Water
On day you need to drink only 1.5 liters of pure water, juices, grasses ragners.
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Breakfast
Must be mandatory and consists of two dishes - for example: porridge and tea, cottage cheese and milk, boiled egg and coffee, as well as sandwiches with cheese or boiled sausage (smoked sausages are better than a child in the morning, because foodstuffs contained in sausage, can severely annoy the hungry stomach of a child and cause discomfort).
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Lunch
- At school, the student must get a hot breakfast. If for any reason hot food is not organized, then the child must give a sandwich and drink with it.
- Long fasting for 6-7 hours leads to rapid fatigue, reduction of working capacity, deterioration of well-being and mood, and may also cause the development of diseases of the gastrointestinal tract and other diseases.
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Dinner
At home or at school, the child should get a full dinner of three to four dishes. 7-11 years old schoolboy is enough 300.0 grams of soup; The second dish must contain the best boiled meat or fish, a vegetable salad of fresh vegetables and a garnish. Third dish - compote, kissel, tea.
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Afternoon person
For afternoon school, children are needed: fruits, kefir, milk, tea with fruit.
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Dinner
Dinner children need no later than 1-1.5 hours before sleep. Dinner should not be very abundant, since sleep with a crowded stomach will be restless. Dinner must consist of two dishes: first - cottage cheese, fish, eggs, vegetables, cereal and flour dishes; Second - milk, kefir, prokobvash, kissel, etc.
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Rules of healthy nutrition
- The child should have a variety of foods. The daily diet of the child must contain about 15 items of different foods. During the week, the diet should include at least 30 items of different foods.
- Every day, the following products should be present in the diet of the child: meat, butter, milk, bread, cereals, fresh vegetables and fruits. A number of products: fish, eggs, sour cream, cottage cheese and other sour milk products, cheese - do not have to enter the diet every day, but during the week there should be 2-3 times.
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Presentation on the topic "Healthy food" can be downloaded absolutely free on our website. Project object: Pedagogy. Colorful slides and illustrations will help you interest your classmates or audience. Use the player to view the contents, or if you want to download the report - click on the appropriate text below the player. The presentation contains 14 slides (s).
Slides presentation
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Parent Meeting in Grade 5 "Healthy Nutrition"
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The deterioration of the health of the health and the decrease in the functionality of modern children compared to their peers in the second half of the 20th century. The reasons for the pronounced fatigue of schoolchildren from educational loads are revealed: an increase in the volume of material due to a decrease in the study week; intensification of the learning process; Nutrition of children and adolescents.
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Improper nutrition creates a large deficit of trace elements and vitamins in the body of the child, reduces the functional reserves of the body, contributes to the high emotional stress, non-formation of communicative qualities (hence irritability, aggression, or, on the contrary, disappliability, plasticity), the prevalence of harmful habits.
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Healthy nutrition -
- This is nutrition balanced by the ratio of carbohydrates - proteins - fats containing enough vitamins and minerals. The modern model of rational nutrition has a form of a pyramid: products in it are located on the base to the top as their utility descend. Focusing on it, you can make a balanced diet for every day.
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First Brick Food Pyramid - Grain
The base of the pyramid form whole grain products, the value of which is often underestimated and the content of which in our menu is usually insufficient. Admit, do you often eat porridge - buckwheat, oatmeal, bread made of coarse grinding, pasta from wheat solid varieties? And their daily diet should be from 6 to 9 servings! 1 Portion of grain products is 1 slice of whole grain bread or 1.5 cups of cooked paste, or 1.5 cups of cooked rice.
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Crupes (buckwheat, crude rice, oatmeal) contain many vitamins A and E, besides, vitamins are not destroyed in time so intensively as in vegetables and fruits. Of course, a certain percentage of the population eats for Breakfast Muesli, but still it is worth thinking about returning such traditional dishes as porridge with various additives - mushrooms, pumpkin, repkah. It is not only tasty, but also extremely helpful. Please note: this does not include sources of "empty" carbohydrates that are present in our diet: white bread, breads, cakes.
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Bricks 2 and 3 - vegetable and fruit.
The next level of the pyramid is vegetables and fruits (2 separate groups). Vegetables in the daily diet should be on average 5 servings. Fruit - from 3 to 5. 1 Portion of fruit - this is 1 medium fruit (orange, apple) or 1 cup of chopped fruit, or 1.5 cups of juice, or 1 cup of dried fruits. As a source of vitamin C is recommended for decoction of dry rose hips, leaf greens, red pepper, frozen black currant, citrus and sauerkraut.
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Brick 4 Food Pyramid - Meat
In the diet, there must be highly protein products containing indispensable amino acids: low-fat meat, bird, fish. Cottage cheese is attributed to the same group of nutritionists.
The meat contains iron, group vitamins in (mainly in pork). Sausages, sausages, boiled sausages are not included here - meat in them are not so much, but the fat and calories are abuse!
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Brick 5 Food Pyramid - Milk
Dairy products - a source of vitamins A and E. Support of immunity will help fermented milk products containing live bifi-and lactobacillias necessary for the prevention of intestinal dysbiosis. Dairy products in the daily diet should be 2 servings (1 portion - 1 cup of low fat milk or skim yogurt, kefir). Please note: limit the receipt of products containing many animal fats, as a source of hidden fat (cheeses, ice cream, sour cream, fatty sauces, mayonnaise).
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Brick 6 food pyramid - fat-containing, but not fat
At the very top of the pyramid - a group of grease-containing products, which includes nuts, animals and vegetable oils. The latter is the source of polyunsaturated fatty acids useful for the heart. Included in this creamy butter, but its consumption must be limited.
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The schoolboy needs a 4-5 one-time meal during the day, while the interval between acceptors should not exceed 3.5-4 hours. During the school day, the schoolboy needs to get up to 55-60% of the daily calorie content of the diet. Therefore, the child at school needs full-fledged hot food. Replacing hot food by buffet products leads to a sharp decrease in income into the body of important nutrients. If you listen to the tips on proper nutrition for schoolchildren, your child will learn well and always be in the beautiful arrangement of the Spirit.
Presentation on the topic: healthy eating!
Healthy food is a healthy lifestyle! It is the food that we accept, ensures the development and constant updating of the cell to and tissues of the body, is the source of energy that our body spends not only during physical exertion, but also at rest!
Calcium milk! Calcium need increases with age. The skim cow's milk is rich in calcium, necessary for bones and prevention of osteoporosis, as well as with proper nutrition. Dairy prevents a decrease in the mass of bones as a result of menopause or rheumatoid arthritis (favorably with a healthy lifestyle). Drink daily two glasses of skimmed milk or turn on low-fat yogurts and rich fruits rich in their diet.
Banana-potassium! Just one yellow fruit contains 467 mg of potassium, which needs muscles to remain strong and healthy. It reduces blood pressure. Bananas are an excellent prevention of cardiovascular diseases, they neutralize acid, so useful for the treatment of heartburn. Try how tasty, if you add a banana piece in oatmeal, yogurt, milk or fruit juice. Sources of potassium are also lentils, sardines and kuraga.
Eggs-healthy food with a healthy lifestyle! Even if cholesterol is worried, do not refuse them. Eggs are a source of protein and lutein, which protects eyes from cataracts, eggs are included in the proper power. There is reason to believe that they prevent the formation of thrombus, reducing the risk of heart attack and stroke. Moreover, the consumption of six eggs per week reduces the risk of breast cancer by 44%. Today, nutritionists say that one or two eggs per day do not increase the level of cholesterol, since the body itself produces it from saturated fats, and does not receive it with rich cholesterol products
Lososina Nicotinic Acid! Lososina is rich in fats of the Omega-3 group, which reduce the level of cholesterol, protect against certain types of cancer and prevent the formation of blood clots. Studies show that lossina facilitates depressive states and prevents memory loss, because it contains nicotine acid. And she, according to some sources, protects against Alzheimer's disease. If there is an opportunity, eat fresh or canned salmon at least three times a week - if you lead a healthy lifestyle (s). Omega-3 fats also contain in walnuts.
Circles phosphorus, potassium, calcium, iron, magnesium! From the point of view of diet, the cereals can be called universal products and used in any disease. The same cereal is suitable for the preparation of various dishes with a variety of illnesses. Using different culinary treatment, you can provide the most gentle mode of the digestive organs (liquid and rubbed porridges) or cause activation of the intestinal motor function (crumbly porridge).
Meat and meat products. Meat and meat products are the main source of full-fledged animal proteins, the content of which ranges from 14 to 24%. In meat there are all indispensable amino acids, a lot of iron, phosphorus, vitamins A, B1, B6, B12. However, there is little calcium and magnesium in it, there is no vitamin C and some others. Meat is rich in nitrous extractive substances that improve its taste, increase the secretory function of the stomach, the excitability of the central nervous and cardiovascular systems.
Nuts and seeds. Nuts and seeds are extremely rich in fats, proteins, irreplaceable amino acids, some minerals and vitamins. By calories, they occupy one of the first places among herbal products. Choosing nuts in the shell, take those that heavier and do not rattle, if you are shaking them. They should not be cracks and holes. Fear moldy peanuts - it can cause severe diseases. Buy nuts and seeds whole, rather than chopped, ground or purified, as nut kernels become fermented faster. When buying nuts and seeds, pay attention to their color. Old vocal fruits are usually a yellowish tint.
Mushrooms are the most valuable food. Mushrooms are adjacent to the class of dispute plants. They are quite simple in structure, do not have green, do not have chlorophyll, do not absorb carbon dioxide. Feed on the finished organic matter located in the ground or in another substrate. Mushrooms are the most valuable food. In human nutrition, proteins, fats, carbohydrates, unlike mineral salts and vitamins play an important role. These substances are part of the mushrooms. According to the content of elements, edible mushrooms differ significantly from other products of plant origin. They are at all no vegetable starch. From carbohydrates in mushrooms there is glycogen and sugar.
Chocolate - exquisite pleasure! Chocolate is already known five hundred years, but still remains a mysterious product. Along with a large number of calories in chocolate, a whole pharmacy of the beneficial substances and trace elements is contained. Everyone knows well that chocolate is indispensable to withdraw fatigue, feelings of hunger and even getting rid of stress. Studies of the Institute of Nutrition of the Russian Academy of Medical Sciences showed that special essential oils included in chocolate are able to effectively protect our vessels from cholesterol. They prevent deposition on the walls of vessels and arteries of fats and lime. And this is only one of the whole range of amazing discoveries of recent times. Theantioxidants contained in chocolate can help fight cancer, as cocoa contains twice as many antioxidants than red wine, and three times more than green tea.
Honey is rich in minerals. Of course, honey is not just a delicacy, it is a very valuable medicine and a means of prevention. Honey contains the entire table of Mendeleev, it has everything you need our body in the most suitable for assimilation, so honey does not have equal among drugs. And if adding it, for example, also pollen or useful fruits, nuts, then you can get potent medicines from many diseases. Even if you are practically healthy, but you know the weak points of your body, purchase or prepare your own honey - with the additive that is useful to you. Take it every day on an empty stomach of 1-2 teaspoons, drinking water to room temperature. But remember that it is not worth breeding honey in a hot liquid - from this valuable substances in it are destroyed. Of course, all these tips do not belong to those who suffer from allergies on honey.
... without water and nor there and no water here - the only liquid on the ground, which is inherent in special physico-chemical properties. Water molecules are easily disintegrated by ions - positively charged hydrogen (H +) and negatively charged hydroxyl (ON-). It is these ions that determine the spatial structure of proteins, lipids, nucleic acids and other organic substances. Polarity of water molecules is obliged to dissolve various substances: mineral salts, simple alcohols, sugar, etc. Because water and serves as a medium where numerous chemical reactions occur, in the aggregate creating life. The beneficial properties of water are known to everyone, precisely thanks to them, the water firmly settled in the everyday diet. On average, people should drink 8 glasses every day, which is about 2 liters.
Healthy nutrition!
Food plate
Healthy food What is it? With healthy nutrition, you can resolve many health problems in their initial stage. Balanced nutrition is the key to health and beauty!
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Proper nutrition -
The guidance of health has prepared: a teacher of biology and chemistry of Nurailyeva Zuhra Aslyamovna
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The purpose of the lesson: to organize educational activities of students on the formation of knowledge about the importance of proper nutrition as an integral part of the conservation and promotion of health. Tasks: - Educational: organize work on the formation of the ability to choose useful products for healthy, rational nutrition and systematization of students' knowledge of food; - Developing: promote the development of logical thinking, observation, communicative skills; - Educational: instilling the culture of communication, practical skills of self-treatment, educate the desire to be successful in achieving their goals, careful attitude towards their health.
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Power supply (physiological act) - the maintenance of human life and health by food is the process of absorption of food by living organisms to maintain the normal flow of physiological processes of vital activity.
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Proper nutrition (a healthy diet) is nutrition, ensuring growth, normal development and human activity, promoting the strengthening of its health and disease prevention.
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Proper nutrition is a stumbling block for us. For what reason all the most delicious is still extremely harmful? And all useful health actively accumulates everything harmful that we can not again. It is almost unrealistic to live on the reserves of natural farm. And even possessing the Iron Power of Will, you cannot fully be responsible for what you eat. Who knows how and where it all has grown and under what conditions was stored. But despite this elementary rules of healthy eating no one canceled.
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Support the Water Balance Your body by 70 percent consists of a liquid. Therefore, a prerequisite for a healthy lifestyle is to drink water between meals to 3 liters per day. At the same time, remember that the reception of the fluid during and immediately after eating, and even during physical activity is extremely undesirable.
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Prepare less than the most vitamins and trace elements are in vegetable food, and the vegetables and fruits are better than raw. In extreme cases, prepare them in the oven or a couple.
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Drink vegetable juices Most likely you are happy to drink at least 1 cup of fresh fruit juice per day, but vegetable juices are no less useful. Including them in your daily diet, you largely contribute to the purification of the body. It is best to use beet-end or carrot juices for this, and the beetable in no case cannot be used in its pure form, it will certainly need to be mixed with others.
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Limit the use of sugar and is better to refuse it at all! Sugar does not best act on our vessels and the composition of the blood. Moreover, his assimilation requires a large number of vitamins of the group in that over time will cause their deficiency in the body and will strengthen the thrust for high-calorie baking in which it is available that it clearly hurts your figure.
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Observe the power mode, even the most useful food, eaten on the go, will not bring you any benefit. So highlight a certain time for meals, and the first reception should not be later noon, and the last - no later than seven in the evening.
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Eat in the measure during the meal of the stomach should be filled into two thirds of its volume. At the same time, getting up from the table, you can feel that you can eat as much as much, but it did not have that you stayed hungry. Satzness You will feel thirty minutes after meals, when it starts digest. Carefully chew food in the process of chewing food is obliged to communicate to an oily state. In this form, it is better absorbed. In addition, the fastest signal will reach the brain, which will relieve you from unnecessary overeating. If food is really good and necessary for the health of the body, it becomes only tastier from long chewing. "Empty" and harmful food when chewing quickly loses tastes.
