However, adolescent students have great learning pressure and strong autonomy, and their sexual development and posture changes will produce great psychological and emotional pressure. Therefore, the diet may or may not meet the nutritional needs, or the calorie intake is too high and the nutrition is relatively insufficient. Therefore, the nutrition problem of teenagers should be concerned, and the following points should be paid attention to:
(1) Dietary diversification
Adolescence needs high energy and rich nutrition, so according to the requirements of nutrition, a day's diet should have staple food, non-staple food, carefully prepared meat, and try to be diversified.
In the composition of staple food, in addition to rice, we should eat more flour products, such as noodles, steamed buns, steamed bread, jiaozi, wonton, etc., and should also mix corn, millet, buckwheat, sweet potato, sorghum rice and other miscellaneous grains into the staple food.
In addition to staple food, there are certain animal foods, bean products and fruits and vegetables, among which green leafy vegetables should account for more than half of all dietary components.
In addition to dinner, we should also prevent too many snacks, pay attention to proper selection, and try not to eat smoked and fried foods.
(2) Arrange three meals a day
Choose high-calorie food for breakfast, with enough calories to ensure the needs of physical activity and mental activity in the morning. The ideal breakfast for teenagers should be a glass of milk, a proper amount of fresh fruits and vegetables, and 65,438+000 grams of staple foods, such as bread, steamed bread, biscuits and other foods with high carbohydrate content.
Lunch should be rich in protein and fat, because lunch should not only replenish the energy consumed in the morning, but also store energy for the consumption in the afternoon. The heating of lunch should account for 35% ~ 40% of the total heat energy of the whole day.
As for dinner, you should eat whole grains and light vegetables, and don't eat too much protein and fat, so as not to cause indigestion and affect your sleep.
During the examination, the dietary quality should be improved, and high-quality protein and lipids, especially vitamin A, vitamin B 1, vitamin B2 and vitamin C, should be supplemented to supplement the special consumption under the intense activities of the advanced nervous system.
(3) Ensure the intake of fish, meat, eggs, milk and fruits and vegetables.
The demand for protein in adolescence is particularly prominent, reaching 80-90g per day, of which 40%-50% are high-quality protein, so there should be enough animal food and soybean food in the diet. Especially the intake of calcium, according to the national nutrition survey data, the daily intake of calcium in China is 34 1-374 mg, which is only 38.9% ~ 52.5% of the supply standard. Teenagers are in a long physical stage, so they should pay more attention to calcium intake, so milk and dairy products are indispensable in their diet.
For girls, they may pay too much attention to their body shape, lose weight blindly or even diet. However, the growth and development of girls are also inseparable from the intake of fat. 25%-30% of girls' daily energy supply should come from fat. So girls should eat more fresh fruits and vegetables, nuts and healthy milk and yogurt products.
Moderate physical exercise can promote the growth and development of teenagers, improve physical endurance, reduce body fat and improve cardiopulmonary function. Therefore, teenagers should pay more attention to strengthening exercise and improving their quality of life and health while eating reasonably.
Teenagers should avoid overeating, picky eaters and blind dieting, eat less snacks and develop good eating hygiene habits.
A nutritious breakfast can not only ensure the normal development of teenagers, but also play an important role in improving their learning efficiency.
This recipe is suitable for teenagers aged 16~ 18, male, weighing 54kg. The daily energy requirement is 2840 kilocalories, protein: 86 grams (12%), 72 grams of fat (23%) and 462 grams of sugar (65%).