1. Carry out nutrition education and nutrition intervention to strengthen students' comprehensive nutrition.
Nutrition education and nutrition intervention are increasingly becoming a global topic, which is indispensable for both developing and developed countries. Professor Yu Senhai from the Department of Health Education and Health Promotion of the World Health Organization and Dr. Carmen from the Education Development Center of the United States, who visited the pilot school in Hangzhou, introduced some situations respectively.
Professor Yu Senhai said that nutrition education and nutrition intervention have been carried out enthusiastically overseas. The government passed legislation stipulating that students must have a nutritious lunch at school, which includes fish, meat, eggs and various vegetables. He said that Japanese primary and secondary school students have to eat 34 kinds of food (including spices) every day, and the United States stipulates that students must eat 5 kinds of fruits and vegetables every day. ...
Dr Carmen said that worldwide practice has proved that nutrition education can improve children's academic performance and attendance. In Berlin, children who get nutrition guidance can get higher scores than other students; In Jamaica, children who eat breakfast get high marks in math; In the United States, children from low-income families scored significantly lower than those from high-income families before participating in the breakfast plan, but their scores after participating in the plan were significantly higher than those of children who did not participate in the plan.
In Spain, some schools carry out nutrition education and nutrition intervention. The results show that students are rich in nutrition knowledge, willing to eat all kinds of fruits and vegetables, and their personal eating habits are well developed. 65,438+0.5 children still cook according to the provided nutritional recipes. A survey in California shows that nutrition education and intervention have improved the eating habits and physical condition of middle school students at the same time.
The above examples show that nutrition education and nutrition intervention are extremely beneficial to the physical development and intellectual development of middle school students.
2. The school integrated nutrition education into "parent school" education, and the correct understanding rate of nutritional function, nutritional deficiency and symptoms, nutritious food and reasonable dietary principles was only 48%. A questionnaire survey on knowledge, attitude and practice about nutrition and health was conducted among 66 parents and 66 teachers in Jianggan District 1048, and it was found that the accuracy of answering all questions was less than 60%. Only 46% people often consider nutritional balance when buying food and cooking. The survey shows that parents lack nutrition awareness and knowledge. The school provides help through the "parent school" to improve the nutrition knowledge and awareness of parents of students and help parents correct the following misconceptions:
① Big fish and big meat are nutrition;
2 expensive or imported food is nutritious;
③ Health products are nutritional products;
4 breakfast is sloppy, Chinese food is dealt with, and dinner is valued;
What you like to eat is what you lack in your body.
⑥ Western fast food nutrition;
7. Fat people don't lack nutrition.
3. Pay special attention to keep the acid-base balance of body fluids.
Eating too much acidic food makes people feel tired and sleepy, which makes their brains dull. However, alkaline food makes you energetic, clear-headed and responsive. Therefore, in order to make the child's brain play its maximum function, special attention should be paid to the arrangement of alkaline food in the diet. Vegetables, fruits and bean products are all alkaline foods, among which kelp and spinach are the most alkaline. It is generally believed that the ratio of eating acidic and alkaline foods is 1: 3.
4. Pay attention to correct students' habits of picky eaters and partial eclipse.
According to the nutrition survey, 69% middle school students have special food preferences, which is what people usually call "picky eaters are partial to food". Common manifestations are: do not like to drink milk; Do not like to eat vegetables, meat, bean products and fruits; Love to eat fried food, love to drink carbonated drinks and so on; Children's picky eaters and partial eclipse will affect their health because of insufficient or excessive intake of certain nutrients. Parents should pay attention to the following points when helping their children correct bad eating habits:
(1) Don't be too hasty, be patient;
(2) Do not use coercion, cajoling, threats and other means to prevent children from having rebellious psychology;
(3) Ensure the normal diet of three meals and snacks in the morning, noon and evening, and eat less snacks. If children are hungry before meals, they will not be picky;
(4) Parents lead by example and take the lead in eating a variety of foods. Children who don't eat vegetables can eat a mixture of vegetables and meat, such as jiaozi and vegetable rice.
5. Carry out nutrition education according to children's age. For example, when choosing vegetables or cooking in the kitchen, introduce food nutrition in combination with the recipes of the day, and let children know that eating a variety of foods is the need to ensure good health.
5. Eat a balanced diet.
Food contains six essential nutrients, namely protein, fat, carbohydrates, minerals, vitamins and water. However, apart from breast milk, no single natural food can provide comprehensive nutrition for the human body. Only by reasonably matching all kinds of foods can we get adequate and balanced nutrition. The daily diet should be diversified, and the types and quantities of food should be properly matched. For example, vegetables, beans and meat dishes may be mixed in the daily menu. Because all kinds of foods contain different nutrients, the more varieties, the more nutrients we can get to meet the extensive needs of growth and health. Fruits are also important for vitamin supplementation. In order to make people choose food correctly and mix it reasonably, so as to obtain balanced nutrition, Chinese nutritionists divide all kinds of food into five categories and design a five-layer balanced diet pagoda, which contains the main types of food we should eat every day.
First floor (ground floor): cereal. Including rice, flour and miscellaneous grains. Mainly provide carbohydrates, protein, dietary fiber and B vitamins. They are the main source of energy in the diet, and it is better to eat a variety of grains mixed than to eat one alone. Everyone should eat 350 ~ 500 grams every day.
Second floor: fruits and vegetables. It mainly provides dietary fiber, minerals, vitamins and carotene. Vegetables and fruits have their own characteristics and can't completely replace each other. You can't just eat fruits without vegetables. Generally speaking, red, green and yellow vegetables and dark yellow fruits are rich in nutrition, so eat more dark vegetables and fruits. Eat 400 ~ 500g of vegetables and 0/00 ~ 200 g of fruit/kloc-every day.
The third floor: fish, shrimp, meat and eggs (meat includes animal meat, poultry meat and internal organs). Mainly provide high-quality protein, fat, minerals, vitamins A and B vitamins. They have different nutrients. Eat 150 ~ 200 grams every day.
The fourth floor: milk and beans. Milk mainly includes fresh milk, milk powder and so on. Besides being rich in high-quality protein and vitamins, it is an excellent source of natural calcium with high calcium content and high utilization rate. Beans are rich in high-quality protein, unsaturated fatty acids, calcium and vitamins B 1, B2, etc. Drink 250 ~ 500g fresh milk and eat 50 ~ 100g beans and bean products every day.
The fifth layer (spire): grease. Include vegetable oil, etc. Mainly provides energy. Vegetable oil can also provide vitamin E and essential fatty acids. No more than 25 grams per day.
Dietary principles for teenagers
(1) The above five foods are needed every day. They can't replace each other. You need all kinds of food to keep healthy. Eat a variety of foods, pay attention to reasonable collocation, and obtain balanced nutrition.
(2) Always replace each other in diet to make the diet colorful. The basis is to eat more whole grains and supply enough energy.
(3) Ensure the intake of fish, meat, eggs, milk, beans and vegetables.
(4) Take part in sports activities and avoid blind dieting.
5] Eat less snacks, drink light drinks and control sugar intake.
[6] Don't drink.
Once, eat clean, hygienic and non-perishable food. Adolescence, arrange economical and reasonable meals.
Middle school is the golden age of intellectual investment and physical investment. Good nutrition, proper exercise and reasonable work and rest are important factors affecting the physical and mental development of teenagers. Middle school students consume more than twice as much nutrients and energy every day as before they begin to develop, so the demand for nutrition will inevitably increase.
6. Establish a reasonable dietary system
A reasonable diet system can prevent hunger or satiety, maintain the normal function of the stomach and promote the absorption and utilization of nutrients.
⑴ Diet rule: The stomach and intestines have three functions: storage, mechanical digestion and chemical digestion, and food needs to stay in the stomach for a period of time before it can be fully digested. Therefore, the interval between meals should be 4 ~ 5 hours. Scientists have found that the protein digestibility of two meals a day is only 75%; For people who eat three meals a day, the protein digestibility increases to 85%.
⑵ Quantitative eating: Some people don't have the habit of quantitative eating. Eat more when it is delicious, eat less when it is not delicious, and even have a sense of hunger and fullness. Because the biochemical process of food digestion is complex, it can only be completed by the action of a large number of digestive juices in the gastrointestinal tract. Gastric juice mainly contains pepsin and hydrochloric acid, which not only promotes protein's digestion, but also has the function of disinfection and sterilization. There are a lot of pancreatic juice, bile and small intestinal juice in the small intestine. Protease, lipase, nuclease, sucrase and lactase in pancreatic juice can promote the digestion of protein, fat and sugar. Bile salts and cholic acid in bile can emulsify fat and promote fat absorption. The amount of enterokinase, enteropeptidase, maltase, lactase, etc. It can reach 6000 ~ 7000 ml in small intestine, and these digestive juices are continuously and regularly secreted by [FS:PAGE]. Therefore, eat in moderation.
(3) Don't overeat: Some people like to gather people to overeat on holidays, which is extremely harmful. Overeating will make a lot of food enter the gastrointestinal tract in a short time, which will overload the gastrointestinal tract and cause indigestion. Overeating may also make undigested food stay in the gastrointestinal tract for a long time, ferment and rot under the action of bacteria in the intestinal cavity, produce toxins, stimulate gastrointestinal mucosa, and poison organs such as liver and kidney. Overeating will make the blood too concentrated in the gastrointestinal tract, leading to ischemia of important organs such as the heart, leading to drowsiness and low working ability. Patients with coronary heart disease are prone to angina pectoris. Overeating can lead to premature aging, shortened life span, gallstones, cholecystitis, diabetes and so on. It is more harmful to mental workers.
7. No matter how delicious snacks and drinks are, they are not as nutritious as dinner.
According to a survey conducted by the Institute of Nutrition and Food Hygiene of the Chinese Academy of Preventive Medicine, the proportion of urban children eating snacks in China is as high as 97%, and all kinds of drinks have replaced boiled water as the mainstream of beverage consumption.
Research shows that snacks provide 30% energy and nutrition for a day, but the nutrients in snacks are not as comprehensive and rich as those in dinner. China children's favorite snacks are mainly puffed food, ice cream, chocolate, biscuits and candy. Most of these foods are foods with high energy and low nutritional density. Parents should not simply and rudely prohibit their children from eating snacks, but should guide them correctly, so that children can learn to choose snacks with relatively balanced and comprehensive nutrition, and supplement snacks between meals, so that children can enjoy eating snacks and get good nutrition. However, the nutrients needed for growth and development should be mainly obtained from three meals a day, and snacks should not be used instead of meals.
Most soft drinks are acidic and sugary, which increases the risk of dental caries. A study pointed out that the consumption of soft drinks is related to the number of dental caries.
8. Arrange three meals a day reasonably
For growing middle school students, three meals are very important. We should not only have breakfast, but also eat well. We should eat more water-rich foods, such as milk, soybean milk or vegetables, fresh fruit juice and so on. Middle school students are in the period of growth and development, and their lunches should be varied, with high nutritional quality and balanced nutrition. You shouldn't eat too much for dinner. Reasonable proportion of three meals is the premise of middle school students' health.
(1) Breakfast is the "switch" of middle school students' brains.
After a night's sleep, middle school students almost exhausted the glucose reserves that supply brain energy. During sleep, brain activity should be temporarily rested, which can also be said to be temporarily "closed". Breakfast is like giving charcoal in the snow, providing energy for brain cells in time-that is, glucose in the blood. Breakfast turns on the current needed for brain activity and turns on the "switch" of brain activity. It is necessary for middle school students in the growth and development stage to eat breakfast, and the quality or quantity of breakfast can not be ignored. A nutritious breakfast can provide the body with calories and nutrition in the morning. Eating a good breakfast is very important for students' health and study. First of all, the heat energy for brain work comes from blood sugar. If you don't eat breakfast or the heat energy of breakfast is insufficient, the blood sugar concentration will be low, and brain cells will not get enough blood sugar supply, thus reducing learning efficiency and further affecting academic performance. First of all, students who skip breakfast and have poor breakfast quality will have inattention, fatigue and inactive thinking in the first and second classes in the morning, especially in the third and fourth classes. Insufficient intake of natural calories and nutrients will lead to malnutrition, such as malnutrition and iron deficiency anemia. Furthermore, often not eating breakfast affects the function of digestive system, and it is easy to induce digestive system diseases such as gastritis and gallstones. Therefore, often skipping breakfast not only affects academic performance, but also causes a series of hazards to health.
Foreign scholars have investigated the quality of primary school students' breakfast and its influence on intelligence: 83 primary school students aged 8 ~ 13 were divided into three groups,
① Don't eat breakfast;
Eat two pieces of bread and butter;
③ Eat two scrambled eggs and bread with cream.
② and ③ groups were given orange juice. At 30 minutes, 2 hours and 4 hours after breakfast, the intelligence of three groups of primary school students was tested. The results showed that the average score of group ③ was the highest, while that of group ① was the lowest. Children who skip breakfast have poor intelligence.
Students who skip breakfast are not as good as children who eat breakfast in answering teachers' questions, remembering, applying new knowledge, language fluency and creativity.
The results of a national student nutrition survey conducted by the Institute of Nutrition and Food Hygiene of Chinese Academy of Preventive Medicine show that more than 80% of urban and rural students in China have a good habit of eating breakfast, but about 20% of them still skip breakfast. Even students who eat breakfast [FS:PAGE] can't arrange breakfast content reasonably because they don't know enough about the importance of breakfast or lack nutrition knowledge. For example, some middle school students walk (or ride bicycles) every morning, eating and walking with fried dough sticks in their hands. Eating breakfast like this for a long time is not good for their health. Primary and middle school students who don't eat breakfast can't guarantee the glucose needed by their brains. After a long time, they will feel dizzy, unstable, nauseous, vomit and even faint, so they can't study energetically. At lunchtime, you will gobble up your food and get indigestion or stomach trouble easily.
(2) Choice of breakfast
According to the basic requirements of the Daily Recommended Dietary Supply Table for Students in China, the contents of various nutrients in general breakfast recipes should account for about 30% of the daily supply.
According to the basic principle of "matching grains, matching thickness, matching meat and vegetables, and matching varieties", breakfast should pay attention to quality, not quantity-oriented, just eat enough. You should get more than 1/3 of the nutrients you need for the whole day from breakfast. There should be both sugar (staple food containing starch) and non-staple food containing protein and fat.
A nutritious breakfast should consist of three parts: porridge and noodles, pasta and cold dishes. The staple food can be bread, steamed bread, steamed buns, stuffed beans, jiaozi, double-sided cakes, biscuits, noodles, fried rice with eggs, rice porridge, soybean milk or milk. Non-staple food can be boiled eggs, scrambled eggs, egg soup, boiled soybeans, dried bean curd, shredded bean curd, all kinds of braised pork, boiled liver, peanuts, sausages, cold potato shreds, kelp shreds, celery, sweet and sour radish shreds, pickles, tomatoes with sugar, shredded green peppers, shallot tofu and Toona sinensis tofu. Add a portion of melon and fruit to supplement vitamins after meals.
Breakfast should have not only enough calories, but also enough protein. Usually in addition to providing a certain amount of steamed bread, bread, cakes, steamed bread, etc. , it is best to eat 50 grams to 100 grams of meat, such as 1 egg, 1 cup of milk or soybean milk, floss, vegetarian chicken, ham, lunch meat, etc. Try to be fragrant and delicious, so as to arouse children's appetite and gradually develop the habit of eating breakfast. We must pay attention to breakfast, go to bed early and get up early so as to have enough time to prepare and eat.
⑶ The school formulates a nutritious lunch system to provide students with a reasonable diet structure.
Lunch plays a vital role in three meals a day. It is necessary to supplement students' heat consumption and loss of various nutrients in the morning, and reserve heat energy for afternoon study and activities to meet the needs of students' growth and development. So the calories and fat of lunch should be the highest among the three meals. High-quality lunch plays a great role in improving the physical quality of middle school students. However, many students' family lunches are relatively simple and cannot meet the needs of students' growth and learning activities. Schools should incorporate school lunches into school education plans.
The designed amount of nutrients for students' lunch should account for 35 ~ 40% of the total daily supply. The food supply for students' nutritious lunch should include cereal, potatoes, fruits and vegetables, soybeans and their products, fish, meat, poultry and eggs, of which cereal100 g ~ 200 g; 50 grams to 75 grams of animal food; Milk100g ~125g; 20 grams to 30 grams of soybean and its products; 200 grams of vegetables; 5 grams to 7 grams of vegetable oil. Pay attention to the reasonable collocation of color, fragrance, taste, shape and quality of recipes. Good at cooking some cheap and nutritious dishes, such as bean products, pork liver, kelp, fat meat, carrots and other foods.
In addition, we should pay attention to the quality of food, eat less animal oil and eat more vegetable oil. We should reduce fat intake and increase sugar in our diet to prevent obesity, diabetes and cardiovascular diseases. At present, these diseases occur not only in middle-aged and elderly people, but also in teenagers. According to the survey, for various reasons, it is generally difficult to meet the standards of calorie and vitamin supply for middle school students' growth and development only by relying on family diet. Lunch varieties include meat, aquatic products, vegetables, fruits, rice, bread, milk and so on. Every meal is guaranteed to have 200 grams of milk.
⑷ Nutritional lunch for students is an important measure to improve the quality of the population, which has been implemented abroad for half a century and has a history of 10 years in China. As far as China's present situation is concerned, as a system, seriously promoting nutritious lunch in primary and secondary schools can at least reflect the following benefits of 15:
① Nutritional lunch provides students with a balanced diet: students get reasonable nutrition, which can promote their healthy growth. Dalian Zhoushuizi Primary School began to implement nutritious lunch from 1996, and one year later, it has shown obvious effects. The 474 students (24 boys1and 233 girls) who ate nutritious lunch were significantly better than the 454 students (222 boys and 232 girls) who didn't eat nutritious lunch. The average height of boys increased by 1.26 cm, while that of girls increased by 1.73 cm.
② It can reduce the incidence of nutrition-related diseases: Guangzhou has established a [FS:PAGE] reasonable dietary pattern for middle school students. After one year's practice, the malnutrition rate of students decreased from 15% to 3%, the obesity rate decreased from 9% to 5%, and the incidence of anemia was only 1.2%.
③ There are many kinds of food in nutritious lunch. Eating in groups is helpful to correct students' common behaviors and habits of partial eclipse and picky eaters.
(4) Students eat the same meals at school, which dispels the superiority of some wealthy students to eat expensive meals and the inferiority of some poor students to bring cheap coarse grains and omnivores, which is conducive to cultivating students' concept of equality and friendship.
⑤ A relaxed and pleasant dining atmosphere is conducive to students' dining and active school life.
⑥ Students on duty take turns to distribute lunch boxes and wash their own dishes and chopsticks, which enhances their self-care ability and is conducive to cultivating the collectivism style of unity and mutual assistance.
Eating with teachers and students is conducive to enhancing the good feelings between teachers and students.
8 Parents can rest assured that their children can have lunch at school, which lightens the housework and solves the worries of parents with dual jobs.
(9) Wash hands before meals, rinse mouth after meals and clean the dining table to cultivate students' hygiene habits.
Attending to learn the knowledge of food processing and balanced diet, so that students can independently carry out reasonable nutrition after entering the society and benefit for life.
○ 1 1 Students can develop correct eating habits and adapt to a balanced diet, which can promote the rationalization of family breakfast and dinner.
○ 12 students take home the nutrition knowledge they have learned from school. One student leads one pair of parents and two pairs of grandparents, which helps to improve the overall nutrition level of the family.
○ 13 through the publicity of nutritious lunch in schools and the whole society, the public's nutritional awareness will be enhanced and the health level of the whole nation will be improved.
○ 14 has increased the enrollment rate and reduced the dropout rate, especially in poor rural areas.
○ 15 enhances students' attention in class and helps to improve students' academic performance.
The principle of dinner is "less and light". From the point of view of nutrition, you should not eat too full and greasy dinner, otherwise it will affect your sleep, and you should not eat dinner too late, because the food you eat at night has not had time to digest and absorb, so bed rest will not be good for your child's sleep at night and affect his mental state in class the next day. Eating dinner too late will also affect the appetite for breakfast the next day. More importantly, eating too much dinner can lead to urinary calculi. The designed amount of nutrients for students' nutritious dinner should account for 30% of the whole day's supply, and the designed amount of various nutrients should be supplemented with more nutrients that are conducive to promoting growth and development.
The food for students' nutritious dinner should include fruits and vegetables, soybeans and their products, fish, poultry, eggs and milk, with the proportions of 60%, 10% and 30% respectively.
The variety of students' nutritious dinner should be 6- 10 or more (excluding soup, onion, ginger and garlic seasoning). Pay attention to the reasonable collocation of color, fragrance, taste, shape and quality of recipes.
1. Material: pea150g, fresh pork chop 750g. Seasoning: cooking wine 10g, refined salt 10g, monosodium glutamate 1g, f