(1) The heat must be sufficient. Middle school students have higher caloric needs than adults. They should ensure enough staple food every day. Generally, each meal should reach 150-200 grams. They can eat high-calorie steamed buns, sesame seed cakes, rice, fried dough sticks, pastries, sesame paste, etc.; they should also increase non-staple food. , you can eat 500 grams of vegetables, 100 grams of meat, 100 grams of soy products, milk, eggs, fruits, etc. every day. (2) Ensure adequate supply of high-quality protein. It is best for 50% of the protein to come from animal protein or soy products to meet the needs of accelerated growth and mental development and to improve disease resistance. Foods rich in high-quality protein include lean meat, fish, milk, eggs, soy products, etc.
(3) Calcium, iron, iodine, zinc and other elements should be supplemented. These elements are what middle school students need more and are most likely to lack during their puberty and development period. Human bones are mainly composed of calcium and phosphorus. In the process of rapid growth, middle school students need a lot of calcium and phosphorus to supplement them. They should choose more vegetables, beans, seafood and dairy products containing calcium and phosphorus, and drink one cup every day. Milk or soy milk can get more calcium and protein. Adolescence is the period in a person's life when they are most susceptible to anemia, which is mainly caused by iron deficiency. Therefore, you should eat more foods rich in iron and vitamin C, such as lean meat, eggs, liver, fish, vegetables, fruits and other foods. . The development of gonadal organs reaches its peak during puberty. Iodine is also an essential trace element for growth and development. Generally, seafood, animal offal, and meat are rich in iodine and zinc and can be eaten regularly. (4) Pay attention to supplementing various vitamins. Because middle school students use their eyes a lot, a sufficient supply of vitamin A can help protect vision and prevent respiratory infections; vitamin B is related to the body's energy consumption; vitamin C can promote the absorption of iron. Vitamin D preparation supplementation should also be considered during the cold season to improve calcium absorption. In addition to paying attention to the above points in the diet of middle school students, you should also consider the characteristics of this period:
① Teenagers like to act in groups, imitate each other, and often influence each other in their eating habits, and are prone to uncontrolled eating and violence. Behaviors such as overeating, partial eclipse, food taboos, picky eaters, snacking, and dieting to avoid obesity, etc. Therefore, we should help them get rid of these bad habits.
② Most middle school students need to work together in schools or residential areas, so they should pay attention to the management of collective diet, pay attention to a balanced diet, and ensure an adequate supply of nutrients.
③ Family meals should be of sufficient quality and the recipes should be diverse. Daily supply of 100-150 grams of meat and eggs, 1 bottle of milk or soy milk, 500-750 grams of grains, and 300-500 grams of vegetables. . When three meals are insufficient, snacks can be supplemented, including meat buns, cakes, etc. that are rich in energy and protein, but it is not advisable to eat more snacks, such as candies, melon seeds, etc.
This recipe is suitable for boys aged 16 to 18 years old, weighing 54kg. (Girls and those with different weights are for reference) Recipe 1
Breakfast: 250ml of milk, bread (200g of flour), 50g of boiled eggs.
Lunch: rice (200 grams of japonica rice), fried pork slices with mushrooms (50 grams of fresh mushrooms, 50 grams of pork, 5 grams of vegetable oil, cooking wine, starch, egg white, MSG), fried vegetables (200 grams of vegetables, vegetable oil 5 grams, appropriate amount of MSG and salt).
Dinner: Steamed buns (150 grams of flour), lily shrimp (50 grams of shrimp, 25 grams of carrots, 25 grams of bell pepper, 5 grams of vegetable oil, lily, starch, MSG, appropriate amount of salt), beef and vegetable soup (cabbage 50 grams, 50 grams of dried tofu, 50 grams of carrots, 50 grams of potatoes, 50 grams of beef, 5 grams of vegetable oil, 50 grams of tomatoes, appropriate amount of MSG and salt).
Snack: seasonal fruits.
Recipe 2
Breakfast: millet porridge (100 grams of millet), 250 ml of milk, poached eggs (50 grams of eggs).
Lunch: rice (150 grams of japonica rice), fish-flavored three shreds (50 grams of lean pork, 50 grams of carrots, 100 grams of potatoes, 5 grams of vegetable oil, shredded ginger, pickled peppers, soy sauce, vinegar, sugar , appropriate amount of MSG and salt), stir-fried green vegetables with mushrooms (200 grams of green leafy vegetables, 50 grams of mushrooms, 5 grams of vegetable oil, appropriate amount of MSG and salt), boiled cauliflower.
Dinner: gold and silver rolls (100 grams of flour, 100 grams of corn flour, appropriate amount of sesame paste and salt), steamed fresh fish (150 grams of various fresh fish, 5 grams of vegetable oil, scallions, shredded ginger, salt Appropriate amount), 50 grams of sour soup, 5 grams of vegetable oil, appropriate amount of garlic, MSG, and salt), green vegetable and shrimp soup (50 grams of green vegetables, 5 grams of vegetable oil, dried shrimp, appropriate amount of MSG, and salt).
Snack: seasonal fruits.
Recipe 3
Breakfast: Japonica rice cake (150g flour), 250ml milk, preserved egg mixed with tofu (50g lead-free preserved egg, 50g internal fat tofu).
Lunch: rice (150 grams of japonica rice), scrambled eggs with garlic sprouts (100 grams of garlic sprouts, 50 grams of eggs, 5 grams of vegetable oil, appropriate amount of condiments), beef tenderloin with celery (50 grams of lean beef, celery stems 100 grams, 5 grams of vegetable oil, appropriate amount of condiments), spinach vermicelli soup.
Dinner: black rice porridge (40 grams of japonica rice, 10 grams of black rice), steamed buns (150 grams of flour), fried pork liver, 50 grams of pork liver, 50 grams of pea sprouts, 5 grams of vegetable oil, pepper , rice wine, MSG, appropriate amount of salt), kidney bean stewed with potatoes (25 grams of lean pork, 100 grams of kidney beans, 50 grams of potatoes, 5 grams of vegetable oil, appropriate amount of MSG and salt).
Snack: seasonal fruits.
Recipe 4
Breakfast: 250ml milk, egg cake (150g flour, 50g eggs, 25g sugar).
Lunch: rice (150 grams of japonica rice), shrimp and tofu (100 grams of fatty tofu, 50 grams of shrimp, 5 grams of vegetable oil, appropriate amount of starch, MSG, and salt), fried vegetables (150 grams of fresh vegetables, vegetable oil 5 grams, appropriate amount of MSG and salt), shredded dried shrimps and radish soup (50 grams of radish, appropriate amount of dried shrimps, appropriate amount of MSG and salt).
Dinner: Meat and vegetable buns (150 grams of flour, 50 grams of lean pork, 150 grams of sea vegetables, 5 grams of vegetable oil, appropriate amount of condiments), seaweed and egg soup (50 grams of eggs, appropriate amount of seaweed, appropriate condiments) .
Snack: seasonal fruits.
Recipe 5
Breakfast: Shrimp wontons (50g shrimps, 100g vegetables, 100g flour, appropriate amount of condiments), 250ml milk.
Lunch: rice (150 grams of japonica rice), Mushu pork (30 grams of lean pork, 50 grams of eggs, 5 grams of vegetable oil, appropriate amount of fungus and condiments), braised eggplant (30 grams of lean pork) grams, 150 grams of eggplant, 5 grams of vegetable oil, appropriate amount of soybean paste and condiments), mung bean soup (appropriate amount of mung beans and rock sugar).
Dinner: Black rice steamed buns (150 grams of black rice flour), sweet and sour pork ribs (300 grams of pork ribs, 5 grams of vegetable oil, appropriate amount of condiments), stewed tofu with sea oysters (100 grams of sea oysters, tofu 100 grams, 5 grams of vegetable oil, coriander, onion, ginger, garlic, a little salt), Tremella egg drop soup (50 grams of eggs, Tremella fungus, appropriate amount of condiments).
Snack: seasonal fruits.
Recipe 6
Breakfast: Egg pancake (150g flour, 50g eggs, 5g vegetable oil, appropriate amount of condiments), 250ml milk, fried mung bean sprouts (200g mung bean sprouts) .
Lunch: Boiled dumplings (100 grams of noodles, 80 grams of lean meat, 150 grams of vegetables, 5 grams of vegetable oil, appropriate condiments), mung bean porridge (50 grams of japonica rice, 25 grams of mung beans).
Dinner: red bean rice (150 grams of japonica rice, 25 grams of red beans), stewed saury (100 grams of saury, 5 grams of vegetable oil, onions, ginger, garlic, cooking wine, soy sauce, appropriate amount of MSG), fried celery Dried shreds (75 grams of celery, 30 grams of dried tofu, 5 grams of vegetable oil, appropriate amount of MSG and salt), scallop and bean sprout soup (50 grams of pea sprouts, 30 grams of fresh scallops, appropriate amount of condiments).
Snack: seasonal fruits.
Recipe 7
Breakfast: bread (200 grams of flour), 250 ml of milk, 50 grams of boiled eggs.
Lunch: rice (150 grams of japonica rice), fried mutton with cumin (100 grams of mutton, 2 grams of fungus, 50 grams of carrots, 5 grams of vegetable oil, appropriate amount of condiments), roasted rapeseed with mushrooms (50 grams of fresh mushrooms , 150 grams of rapeseed, 5 grams of vegetable oil, appropriate amount of condiments), mix with small green vegetables.
Dinner: lily porridge (50 grams of japonica rice, appropriate amount of lily), steamed buns (100 grams of flour), two fried green onions (50 grams of pork loin, 50 grams of lean pork, 100 grams of onions, 2 grams of fungus, 5 grams of vegetable oil, appropriate amount of condiments), shredded green pepper and tofu (50 grams of green pepper, 100 grams of tofu skin, 50 grams of tomatoes, 5 grams of vegetable oil, appropriate amount of condiments), seaweed and shrimp skin soup.
Snack: seasonal fruits.