With the continuous improvement of people's living standards, the dietary health of middle school students has become a difficult problem for modern people. Our research group investigated the current situation of middle school students' diet, the misunderstanding of diet and the diet collocation in school canteens. The following is the conclusion report.

(A) the current situation and misunderstanding of contemporary middle school students' diet

1, "It's better to be full than hungry."

Based on instinctive needs, people think that "it is better to be full than hungry". Many parents always advise their children to eat more for fear that their children will go hungry. Some children are in high school, and their mothers are still carrying rice bowls, chasing the children who refuse to eat and begging him to eat more; When guests are received at home, they are full. We should persuade them to eat more, lest others be full. As a result, I am full every day, my grandparents are also fat, my parents are also fat and my children are also fat. It is difficult to lose weight after eating fat, because the habit of eating enough meatballs for a long time has been formed.

2. The collocation of three meals is unreasonable.

This is the most realistic problem that parents and children should pay attention to, and it is also the main reason for the decline of students' health status year by year. Now middle school students are the "little emperors" at home. They can get whatever they want and eat whatever they want. However, there is a lack of scientific understanding of three meals a day, and there are many incorrect practices in dining, which leads to the unsatisfactory quality of three meals a day in many families.

One day is in the morning. The quality of breakfast directly affects the healthy growth of children, but the breakfast situation of students is not ideal. Someone once investigated the breakfast situation of more than 0/000 students in/kloc, and the result was that 60%~80% students could not eat reasonable breakfast; About 40% students don't eat breakfast; Although some students have breakfast, most of the breakfast food comes from fried dough sticks and steamed buns spread early on the street, which have a single variety and poor hygiene quality. Eating breakfast has a good effect on improving students' hemoglobin level. Breakfast is so important to children that we should all pay attention to it and take action.

The problem of lunch is also very serious. In order to lose weight, many girls don't eat lunch at all, but go to the streets to buy fried snacks or chocolate to satisfy their hunger; Some male students don't eat lunch, but buy cigarettes with lunch money given by their parents; Some school meals are of poor quality, so students don't like them, so they dump them and take money to buy things at off-campus stalls. Some students are picky about food, and the school food is not to their own taste, so they give it to others ... This fact makes us see that it is imperative to popularize students' nutritious lunch, which is a major event to protect students' health. If there is a nutritious lunch at school, parents should mobilize their children to insist on eating nutritious lunch at school and not buy it everywhere. If there is no nutritious lunch at school, we must find a way to solve the problem of students' lunch as soon as possible.

Dinner is a meal that the whole family get together to eat in a day. Many parents think that "the family didn't have a good breakfast, so they have to make do with lunch outside, and dinner should be made up." Therefore, most families have rich dinners, including fish, meat, four dishes and one soup. In fact, this kind of dinner is unreasonable. According to the viewpoint of nutrition, dinner should be light and delicious, which is beneficial to sleep for several hours after dinner. If the dinner is too full and greasy, and the food can't be digested and absorbed after dinner, people will sleep. During sleep, the brain can't get a complete rest because the gastrointestinal system still has to digest and absorb food. The gastrointestinal burden is too heavy, and it is easy to have nightmares when sleeping at night, which leads to poor sleep at night. Other families eat dinner too late, and the children fall asleep after eating without activity, which will make people fat because of the accumulation of calories.

3. "Emotional" consumption

Many parents don't pay much attention to their children's eating habits of three meals a day, but they do not hesitate to eat nutrients and buy imported food for their children. When children have money, food consumption will naturally increase, so there are many practices that are both ahead of consumption and harmful to health. For example, some middle school students drink too early. Students like to make foreign food the first choice for parties, and parents also reward their children with promises such as "take you to KFC" and "take 100 points to McDonald's". The superb management strategies and promotion methods of foreign fast food restaurants have constantly induced China children to gradually develop from tasting many times to liking foreign fast food.

(B) a reasonable diet

1, protein

Protein plays an important role in human life activities. It is the main component of human tissue cells and can repair and renew human tissues. Protein can supply heat energy, which can be consumed as heat energy when carbohydrates and fats ingested from food are insufficient; Protein can regulate physiological function, and high-protein food can protect internal organs and maintain the normal function of nervous system, which is especially suitable for students who study hard. If they eat enough high-quality protein, their nervous system functions will be strong, their brain cells will be active, and their understanding and memory will be enhanced. In addition, the maintenance of human acid-base balance, the normal metabolism of water, the transmission of genetic information and the transport of nutrients are all closely related to protein.

Because fish is rich in protein, experts advise us teenagers to eat more fish. Tofu and bean products have high protein content and good quality, so you should eat more tofu and bean products.

2. Lipids

Lipids are good energy storage materials. Fat can provide heat energy for human body, form human tissues, maintain body temperature and protect internal organs, promote human growth and development, maintain the health of skin and capillaries, reduce radiation damage to skin and protect skin. Cholesterol is a raw material for the synthesis of bile acids and steroid hormones, especially sex hormones and vitamin D3, and it is also a component of human brain and nerve tissue.

They mainly refer to the oil we usually say, including animal oil and vegetable oil. When choosing oil in daily diet, nutritionists suggest that animal oil and vegetable oil should be mixed, and the appropriate ratio is 1 animal oil and 2 vegetable oil.

3. sugar

The main function of sugar to human body is to provide heat energy, which is the most important energy-supplying substance for human body. In our survey, many middle school students don't eat staple food in order to lose weight, which will make people's brains dull due to lack of energy sources and affect the learning effect. Sugar also has the functions of saving protein, protecting liver and detoxifying. Some middle school students only eat milk and eggs for breakfast, instead of staple food. Protein in eggs and milk is consumed as rice steamed bread in morning study and activities, which can't form and repair body tissues. This is actually a waste of protein. If there is a staple food in breakfast, protein, as a heat energy consumption, will be saved and let it play its due role in the body.

4. Inorganic salts

Macroelements closely related to middle school students' diet are calcium, phosphorus, potassium and sodium, and trace elements are iron, zinc, iodine and selenium.

Calcium is the main component of animal bones and teeth, which can regulate blood coagulation and muscle contraction. Milk and dairy products are the best foods containing calcium, and the absorption rate of calcium in fresh milk is high in human body, so we advocate drinking more milk. In addition, vegetables and beans are also rich in calcium.

Phosphorus plays an important role in energy and substance metabolism. It forms bones and teeth with calcium. Phosphorus is a component of adenosine triphosphate, a high-energy substance in human body. Another function of phosphorus is to help the absorption and transportation of nutrients. But too much phosphorus intake is harmful to health. In our investigation, we found that many middle school students like to drink and often bring water. Soft drinks, Coca-Cola and other beverages have high phosphorus content, which will cause the loss of calcium in the human body and should attract the attention of middle school students and parents.

Iron is a trace element that human body is easy to lack and indispensable. Most of the iron in human body exists in hemoglobin and myoglobin. How to improve the digestion and absorption of iron? You can eat some foods rich in vitamin C while supplementing iron; When cooking in an iron pan, iron is easily absorbed; The decomposition products of protein in food can form soluble compounds with iron, which makes iron easy to absorb; A high calcium diet is beneficial to iron absorption.

The demand of iodine in human body is very small, but it participates in the synthesis of thyroxine, is an essential trace element for human reproduction, and is closely related to the growth and development of children. If you lack iodine, you are prone to endemic goiter and other diseases. Lobster, oyster, kelp, laver and other seafood are the most iodine-containing foods, while the leaves contain more iodine than the roots, and spinach leaves contain the highest iodine among plants.

Zinc is a component of 18 enzymes in human body, and it is also related to the activities of many enzymes. If teenagers lack zinc, it will lead to the decline of physical resistance and obstacles to growth and development. So what food can I eat to supplement zinc? Oyster is the food with the highest zinc content, lean meat, liver and egg yolk are the new main food sources for children, and fish and seafood are also rich in zinc.

5, vitamins

Vitamin type Vitamin A Vitamin B 1 Vitamin B2 Vitamin C Vitamin D Vitamin E

The main foods are animal livers, coarse grains such as spinach and carrots, animal viscera such as bean products and wheat germ, fresh vegetables such as milk and egg products, animal livers such as fruits, vegetable oils such as marine fish and eggs, and cod liver oil.

6. Water

Water is an essential nutrient for human body. Drinking too much water in daily life will increase the burden on the kidneys and cause water poisoning. In severe cases, it will cause human circulatory failure. In our questionnaire, we found that many students like to eat cold food, but they don't know that the water in these cold foods is mixed with food additives and needs more heat energy when dissolved. Excessive use will cause spleen and stomach deficiency and cold, resulting in metabolic dysfunction of the human body. According to the survey, nearly 20% students don't drink water at school, about 50% students drink tap water at school, and more than 20% students use drinks instead of water every day. It can be seen that the drinking water problem is seriously threatening children's health!

7. Edible fiber

Dietary fiber is an important part of human food. Because of its special health care function, it is designated as the seventh kind of nutrients in human body. Many students often have dry stools because they drink less water and eat more animal food. The intake of dietary fiber should be appropriately increased for three meals a day to ensure smooth stool. Dietary fiber can not be digested and absorbed by human body, but it can help gastrointestinal peristalsis and promote excretion. It can also slow down the absorption rate of carbohydrates in food and has a certain auxiliary effect on the treatment of diabetes. It can also be combined with bile acid, which is the discharge of bile salts and plays a role in lowering blood lipid.

(C) Middle school students refer to nutrition recipes

Formula 1

Breakfast: 250ml milk, whole wheat bread, 1 boiled eggs.

Lunch: rice (200g of japonica rice), fried pork slices with mushrooms (50g of fresh mushrooms, 50g of pork, 5g of vegetable oil, cooking wine, starch, egg white, monosodium glutamate), stir-frying (200g of vegetables, 5g of vegetable oil, monosodium glutamate, salt).

Dinner: steamed bread (150g flour), lily shrimp (50g shrimp, 25g carrot, 25g sweet pepper, 5g vegetable oil, lily, starch, monosodium glutamate and salt), beef soup (50g cabbage, 50g dried bean curd, 50g carrot, 50g potato, 50g beef and 5g vegetable oil).

Extra food: seasonal fruits.

Recipe 2

Breakfast: millet porridge (millet 100g), 250ml milk and poached eggs (eggs 1).

Lunch: rice (japonica rice 150g), three strips of shredded fish (50g lean meat, 50g carrot, 5g potato 100g, 5g vegetable oil, shredded ginger, pickled pepper, soy sauce, vinegar, sugar, monosodium glutamate and salt), and stir-fried vegetables with mushrooms (200g green leafy vegetables, 50g mushrooms and appropriate amount of salt).

Dinner: gold and silver rolls (flour 100g, corn flour 100g, sesame paste, salt), steamed fresh fish (various fresh fish 150g, vegetable oil 5g, onion, shredded ginger, salt), and garlic chrysanthemum (chrysanthemum).

Extra food: seasonal fruits.

Recipe 3

Breakfast: japonica rice cake (flour 150g), 250ml milk, preserved eggs mixed with tofu (50g lead-free preserved eggs, 50g internal fat tofu).

Lunch: rice (japonica rice 150g), scrambled eggs with garlic sprouts (garlic sprouts 100g, eggs 50g, vegetable oil 5g, appropriate seasoning), beef fillet with celery (lean beef 50g, celery stalk 100g, vegetable oil 5g, appropriate seasoning), and spinach vermicelli soup.

Dinner: black rice porridge (40g of japonica rice, black rice10g), steamed bread (flour150g), fried pork liver, 50g of pork liver, 50g of pea seedlings, 5g of vegetable oil, pepper, yellow wine, monosodium glutamate and salt, stewed potatoes with kidney beans (25g of lean meat, 60g of kidney beans).

Extra food: seasonal fruits.

Recipe 4

Breakfast: Shrimp Wonton (50g shrimp, vegetable 100g, flour 100g, appropriate seasoning) with 250ml milk.

Lunch: rice (japonica rice 150g), moo shu pork (shredded pork 30g, eggs 50g, vegetable oil 5g, edible fungus 5g, seasoning 5g), braised eggplant (lean pork 30g, eggplant 150g, vegetable oil 5g, soy sauce and seasoning 5g), mung bean soup (mung bean and crystal sugar 5g).

Dinner: black rice steamed bread (black rice flour 150g), sweet and sour sparerib (sparerib 300g, vegetable oil 5g, appropriate amount of seasoning), oyster stewed tofu (oyster 100g, tofu 100g, vegetable oil 5g, coriander, onion, ginger, garlic and a little salt).

Extra food: seasonal fruits.

(4) Summary

Middle school is the most important and favorable period to acquire knowledge, health and physical quality. Good nutrition, proper exercise and reasonable work and rest are three important factors that affect their physical and mental development. In adolescence, the physical development is extremely rapid, the organs are increasing, and the functions of brain, heart, liver and kidney are enhanced. In addition, intense study and a lot of activities also need more calories and nutrition. The calories mainly come from rice, flour, fat and protein, so middle school students should eat three meals first. Eat more fish, lean meat, eggs, milk and bean products, which are rich in protein. At the same time, we should supplement enough vitamins and minerals. Teenagers' metabolism is vigorous, bones grow rapidly, and the number of muscle cells rises linearly. Special attention should be paid to the supply of calcium, phosphorus, magnesium and vitamins A and D. Iron is needed for the formation of a large number of tissues, and anemia will occur due to insufficient supply, especially for girls who lose a certain amount of blood every time because of menstrual cramps, so iron supplementation is more important. In addition, with the strengthening of thyroid function, more iodine is needed; Both physical development and the gradual maturity of sexual organs need zinc; Maintaining normal metabolism, growth and development is inseparable from the supply of adequate vitamins.

We should develop good eating habits from childhood to ensure a balanced mix of various nutrients.