First, the importance of reasonable nutrition

junior high school students are in the period of adolescent development, the whole body of the parts of the organs are gradually mature, metabolism is vigorous, and lively and active, the amount of its activity is higher than that of any age group. This period is also active thinking ability, memory period, its learning task is very heavy, to face a variety of exams. Junior high school period of adolescents, is a long body, long knowledge of the key moment, their cerebral cortex is in a high degree of tension for a long time, so at this time the nutritional status must be attached great importance. Nutritional supply needs to be compatible with the physiological needs of youth development process. If the nutritional supply is not timely or malnutrition occurs during this period, the pubertal development may be delayed for one to two years. In addition, some high school students have been malnourished in early childhood and childhood, resulting in height, weight, intelligence, etc. below standard, to the beginning of puberty, as long as you can seize the opportunity to give reasonable and good nutritional supplementation, there is the possibility of catching up with normal development of adolescents. Many facts show that the nutrition of adolescents is not only on the body type, function, and intelligence, emotion have far-reaching impact.

Second, the reasonable dietary composition of secondary school students

The dietary nutritional arrangements for junior high school students should be suitable for high school students physiological and psychological characteristics. In addition to ensuring that the growth and development of the nutritional needs, but also must take into account the high school students heavy learning tasks and the need to supply nutrients. The quality of the meal is higher than that of elementary school students, so the cafeteria management and parents are required to further understand the nutritional knowledge, in order to facilitate the dietary nutrition intake of high school students comprehensive, reasonable and balanced. So what kind of diet is a healthy diet? What are the basic principles of dietary arrangements for secondary school students? Dietary arrangements for secondary school students should follow the principle of balanced nutrition, reasonable distribution of three meals, so that light, stomach, brain, sleep. Breakfast should be based on carbohydrate staples, such as porridge, rice noodles, especially whole grains such as whole wheat buns, oatmeal porridge, yam porridge, etc., and give the appropriate fresh vegetables; Chinese food should be eaten well, nutrition should be balanced; dinner to reduce large fish and meat and other high-protein and high-fat food, so as not to affect the students' sleep.

1, three meals caloric distribution. According to the learning life of junior high school students, generally 3 - 4 classes in the morning, brain cell activity is quite intense, breakfast is very important, quality and quantity should be guaranteed. Some teenagers due to poor morning appetite or habitual breakfast intake of caloric energy is insufficient, the morning after the second class must be added to an intersessional meal (bread, pastries, milk, beans will be and so on). To make breakfast (including intersessional meal) of the caloric intake soccer instant score accounted for 30% of the total caloric day, lunch accounted for 35% -40% or so, dinner accounted for 30% -35%, high school boys high speed growth of muscle cells, and to the amount of activity is generally greater than that of high school girls, so the supply of caloric energy to be more than the female students 100 -About 300 kilocalories. The main food of the day, 400-600 grams of staple food (more than 16 years old according to 600 grams). With high carbohydrate content of rice, noodles, potatoes, grains as the main raw material. By-products within, fish 100-150 grams, eggs 1-2 (duck, goose eggs can also be), soybeans and soybean products in moderation, 500-750 grams of fresh vegetables, 150-250 grams of fruit, cow's milk, soybean milk, goat's milk 200 milliliters. Animal tripe, blood can be appropriate, eat 2-3 times a week.

2, each meal should have meat and vegetables. Can also be food, beans, vegetables mixed food. The main food with appropriate, can give full play to the complementary role of protein, improve protein utilization. Breakfast, for example, staple food (cereal, rice), side dishes (eggs, meat or small fish), plus a moderate amount of fresh vegetables; which can also be replaced by side dishes boiled soybeans, dried beans, tofu and other soy products. In addition, rice and noodles mixed food, dry ensemble is also very important, should not be in a meal both eat thin rice and soup, or all eat dry thick food and no soup supply. For example, rice with steamed bread, with eggs or beans and their products, more reasonable.

3, choose foods rich in vitamins and inorganic salts as raw materials. Such as milk, lean meat, seafood, vegetables (green, yellow, red) to ensure the supply of various inorganic salts and vitamins.

At present, the dietary structure of our secondary school students is westernized, many secondary school students are partial to food, love fried, high-fat, high-sugar refined snacks, for the body to bury a lot of chronic diseases hidden trouble. Children's chronic obesity, the incidence of chronic gastrointestinal diseases have a tendency to increase year by year, and children's obesity is the future of adult obesity, hypertension, high blood pressure, high blood cholesterol and other diseases of the reserves, so parents should pay attention to the children's dietary structure.

Now there are secondary school students dining "sloppy breakfast, Chinese food in general, dinner rich" phenomenon, which is one of the main causes of many chronic diseases in secondary school students. Many parents due to work pressure, the morning does not have time for children to do breakfast, often either casually cope with or let the children outside the simple breakfast stalls to solve their own, in fact, this is not worth the loss. The child thus triggered a disease, parents have to pay more energy and financial resources to take care of the child, not as good as now every day to spend more than half an hour of time, to prepare a healthy breakfast for the child.

4, the preparation of a week of recipes. Preparation of recipes should be fundamental to the region's economy and the supply of food ingredients. The total intake of various types of nutrients in a week should meet the needs of high school students gas, try to make each meal to achieve a reasonable and balanced distribution of nutrients, but if the nutrients between the daily intake of a small discrepancy between the total amount of a week to meet the standard, basically will not appear what nutritional problems, which is allowed.

5, eat fresh food, strictly to prevent food poisoning.

Third, the dietary environment and eating habits

1, the dining environment should be clean, bright, comfortable, dining can play soft music. In this way, it can make the mood of the diner relaxed and happy, eliminating the brain tiger layer of tension and fatigue, so as to enhance the appetite.

2, regular meals. It can make the secretion of the digestive glands and gastrointestinal peristalsis form a regular movement, if eating irregularly, hungry and full of uneven, will cause gastrointestinal dysfunction, affecting digestion and absorption.

3, not overeating. The first thing you need to do is to get your hands dirty. Overeating can easily lead to pancreatitis and acute indigestion, gastritis and so on. The fact that you can't eat this kind of food, or eat only a few kinds of food, other things are not willing to eat, known as partiality and choose to eat. You should know that different foods contain different nutrients, and then a good kind of food can not contain all the nutrients.

4, less snacking. If you eat a lot of snacks for a long time, the body's intake of essential nutrients is insufficient, which will lead to malnutrition. On the other hand, snacking will bring the hand of dirt and bacteria into the mouth, easy to infect intestinal diseases.

5, half an hour before and after meals, do not engage in intense mental labor or strenuous exercise. It is also inappropriate to read books while eating. These will cause gastrointestinal peristalsis weakened, digestive fluid secretion decreased, affecting the digestion and absorption function, and seriously cause gastritis or other gastrointestinal diseases.

6, eating can not be angry. The first thing you need to do is to get rid of all the bad habits that you've been having.

Fourth, the very situation of dietary nutrition

1, the examination of the nutritional needs and reasonable diet

Examination, high school students in a highly stressful mental labor, and brain time is long, there will often be dizziness, which is the reaction of low blood glucose, cerebral hypoxia. Therefore, from the nutritional point of view, we should consider supplementing more carbohydrate food, in order to avoid the occurrence of hypoglycemia, cerebral hypoxia adverse reaction. Eat more cereals, beans, tubers, fruits, vegetables and other carbohydrate-containing foods, to reduce pure sugar and pure oily foods.

The exam also needs sufficient protein, because protein directly affects the cerebral cortex activity, can increase memory, and make energy concentration. Therefore, during the examination should eat some milk, eggs, fish, lean meat, beans, these foods rich in high quality protein to improve brain nutrition.

Vitamins and inorganic salts are also essential for high school students who are highly nervous about taking exams. Many experiments have confirmed that students in the examination period of water-soluble vitamin consumption than the usual learning life has a greater increase, supplemented with water-soluble vitamins B1, B2, C and niacin, to eliminate the fatigue of the nerves has a significant effect. So before the exam should eat more food rich in water-soluble vitamins, such as vegetables, fruits, eggs, beans and animal food. If students taking the exam, due to vitamin B1 deficiency, often appear tiredness, forgetfulness, irritability, loss of appetite and so on. During the examination period, high school students read day and night to meet the examination, eye vision damage is obvious, night revision of homework on the demand for vitamin A will increase, so during the examination period to consume more carotene-containing green, red, yellow vegetables and fruits. There is also a moderate amount of vitamin A-rich liver, kidney and other animal foods for vision protection.

There have also been people who think that taking a few vitamin pills during the exam will solve the problem. In fact, under normal physiological conditions, nutrients in the body both cooperate with each other and constraints, a variety of vitamins to maintain a balance. Simply taking medication is difficult to achieve balance, during the examination, emphasizing the high school students nutrition must be comprehensive and reasonable, only by taking medication is not.

For this reason, during the examination period, the school students canteen and the family side of the cooking and processing, must pay attention to the reasonable combination of diet, try to achieve high nutritional value of meals, color, aroma, taste, can improve appetite to ensure the health of the candidates. Night can add a meal with a higher amount of protein night snacks.

2. Nutritional needs during exercise.

Good and reasonable nutrition is conducive to eliminating the fatigue of exercise and restoring physical strength, which can promote the improvement of physical exercise and competition performance, as well as promote physical development and enhance physical fitness.

Part II students dietary advice and recommendations

Students in the dietary arrangements to achieve three principles, eight attention.

The three principles are balance, appropriateness and hygiene.

For the candidates "overload" running brain, the most need to supplement which nutrition? And how to make up the most reasonable, the most helpful absorption? In this regard, the experts said that the candidates' dietary arrangements, should follow the "reasonable diet, balanced nutrition" principle, and pay attention not to change the diet too much, do not use supplements and so on.

First, to ensure the supply of blood sugar to the brain.

Blood sugar is a direct source of energy for the brain, and is an important substance to keep the brain excited. Therefore, the intake of staple food is essential, the child should eat enough staple food every day, and the staple food should have a certain amount of coarse grains, but sweets should not be too much to eat.

Second, to ensure adequate protein intake.

Protein is the basis of all cells, of which glutamic acid can also play an active role in brain cells. Lean meat, eggs, dairy, soy products, fish and other foods contain a lot of protein.

Third, eat more fresh fruits and vegetables.

Both can supply rich vitamins, minerals, and can promote intestinal peristalsis to prevent constipation.

Fourth, you can eat more food rich in unsaturated fatty acids.

Such as walnuts, melon seeds, pine nuts, peanut rice, etc., the right amount of fat can help the brain to improve memory.

Fifth, the arrangement between the three meals should be treated differently.

Breakfast to eat well, breakfast can be carbohydrate-based staple food, directly to the brain to provide nutrients; lunch is the most important meal of the day, to provide enough calories and nutrients, should be more supplemented with some high-quality protein; to the dinner, you can choose some light diet, and also have high-quality protein, conducive to the night's sleep.

Sixth, according to the actual situation can be appropriate to add meals.

Part III students dietary advice and recommendations