Adolescents entering middle school are in a period of increased mental and physical work, their bodies are also in a stage of rapid development, and they have high nutritional requirements. If the nutritional supply is insufficient during this period, it will not only affect the normal growth and development of the body, but may also cause weight loss, anemia, fatigue, decreased vision, poor memory, etc., and may lead to disease infection due to decreased resistance. Therefore, reasonable arrangement of the diet of middle school students is crucial.

When arranging your diet, you should pay attention to:

(1) The calories 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.