This period includes puberty and adolescence, and the age span usually starts from 11 to 12 years old to 17 to 18 years old for females, and 13 to 14 years old to 18 to 20 years old for males, which is equivalent to the middle school and high school school age. Children's physical development accelerates during this period, especially during puberty, when sudden growth in length and weight is an important feature, and pubertal development is known as the second peak of growth and development. In addition to physical development, the reproductive system develops rapidly during this period, and secondary sexual characteristics are gradually apparent.

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Additionally, adolescents must undertake the task of learning and moderate physical exercise, so adequate nutrition is the physical and sexual characteristics of the rapid growth and development, enhancement of physical fitness, access to knowledge of the material basis. Some studies have shown that pre-pubertal undernourishment children, in the pubertal supply of adequate nutrition, can catch up with the normal development of young people; but pre-pubertal malnutrition, puberty can be delayed for 1 to 2 years.

Nutritional principles

1, energy

Adolescents' energy needs are directly proportional to their growth rate. Growth and development need energy for the total energy supply 25% to 30%. Adolescents need more energy than adults engaged in light physical labor, the recommended energy supply of 2290-2796kcal/d.

2, protein

Children and adolescents weight gain of about 30kg, of which 16% is protein. Children and adolescents intake of protein for the purpose of synthesizing their own protein to meet the needs of rapid growth and development, so the daily protein supply should account for 13% of the total energy supply to 15%, 75 to 90 g. In addition, the growing body of essential amino acids require a higher, so the supply of protein from animal and soy protein should account for 50%, in order to provide a richer supply of essential amino acids, to improve the food protein Body utilization, to meet the needs of growth and development.

3, minerals and vitamins

In order to meet the needs of rapid bone growth and development, adolescents need to reserve calcium 200mg / d or so, so the recommended supply of 1,000 to 1,200mg / d. Along with the development of the secondary sex characteristics of female adolescents menstruation, the lack of iron supply can lead to puberty iron deficiency anemia, women's dietary iron recommendations for 20mg / d, men 15mg / d; zinc recommendations for 20mg / d; zinc recommended for 15mg / d. 15mg/d; zinc recommended supply of 15mg/d. Adolescent rapid growth and development of the body, intense study, a variety of examination load and physical exercise, vitamins and other minerals should not be ignored. Usually, the nutritional needs of adolescents are slightly higher than those of adults engaged in light physical labor.

Appropriate food

1, the choice of staple foods and legumes

It is advisable to choose a more roughly processed, retaining most of the B vitamins or fortified with B vitamins of the cereal, and appropriate selection of grains and legumes.

2, the choice of meat, eggs and milk

Fish, poultry, meat, eggs, milk and dairy products.

3, the choice of vegetables

A variety of vegetables, especially green leafy vegetables should be used as much as possible.

4, the choice of fruit

A variety of fresh fruit.

5, other

various nuts.

Dietary contraindications

Eat less or no food high in sugar and fat, such as candy and fried barbecue food. Such food will reduce appetite, in addition to eating more is not easy to digest and absorb.

One day reference meal

Breakfast: glutinous rice, round-grained rice, corn, millet, Job's tear grains, lotus seeds, eggs, cucumbers, oranges, e.g.: miscellaneous grain congee, boiled eggs, mixed cucumbers, oranges;

Lunch: brown rice, rice, pork ribs, lotus roots, oleaginous vegetables, e.g.: rice, pork ribs stewed with lotus roots, veggie stir-fried with oleaginous vegetables;

Snack: apples are available at around 3 p.m. One;

Dinner: flour, mushrooms, tofu, bitter gourd, lean meat, such as: steamed buns, roasted tofu with fresh mushrooms, stir-fried shredded pork with bitter gourd;

Drink a cup of hot milk one hour before going to bed.

Remarks

Diet during the revision test:

1. Balanced diet

Children and teenagers should have a balanced diet. Encourage more cereals to supply sufficient energy; ensure that the supply of fish, poultry, meat, eggs, milk, beans and vegetables to meet the protein, calcium, iron needs, can increase the amount of dietary vitamin C to increase iron absorption. Encourage adolescents to participate in more physical activities, so that they are well developed and fit; for overweight or obese children, they should be encouraged to control their body weight appropriately by changing their lifestyles, such as increasing physical exercise and adhering to a reasonable diet. It is not advisable to use drugs or food restriction and other ways to lose weight, so as not to affect the growth and development of adolescents. Diet during the review and examination

Review, during the examination, the brain activity is in a state of high tension, the brain needs more oxygen and certain nutrients than usual, such as proteins, phospholipids, sugar, vitamin A, vitamin C, vitamin B1, vitamin B2, vitamin B6, vitamin PP and iron consumption has increased, so pay attention to these nutrients to replenish.

2, in the dietary arrangements to follow the principle of a balanced diet, because a few types of food containing nutrients and can not meet the human body needs a variety of nutrients, it is necessary to do a variety of food, three meals distributed reasonably. The morning study task is relatively heavy, nutritious breakfast will help improve the efficiency of learning. Do not sleep too late at night, so as not to get up in the morning, no time to eat breakfast. Lunch do not make do, to try to sumptuous, dinner is not too greasy, it is best to ensure that a glass of milk every day, eat a fruit.

3, in addition to attention to balanced nutrition, but also pay attention to dietary hygiene, do not buy things to eat in the street stalls, eat less or not eat raw, cold food and drinks, so as to avoid gastrointestinal disorders, affecting the revision and examination. Water is the best drink to quench your thirst, and homemade green bean soup is also an ideal drink.

The key is to be healthy and reasonable!

Thank you.