Teenagers entering middle school should pay attention to the following when arranging their meals:

1. Pay attention to breakfast. The brain is the material basis for intelligent development. During the proliferation and development of brain cells, a large number of cell divisions and replications, axon branching, dendrite growth, synaptic connections, and myelination all require adequate nutrient supply. In brain cells, protein and amino acid metabolism are very active, and the synthesis of DNA and RNA in the cell nucleus must rely on protein; glucose is the main energy source of the brain, accounting for about half of the total heat energy; lipids play a major role in the formation of myelin. It is also one of the important sources of energy. Various vitamins and minerals such as zinc, iron, phosphorus, calcium, etc. are involved in the metabolic activities of the brain and are closely related to the development and improvement of brain functions. In order to prevent obesity and malnutrition, you must arrange your diet reasonably, especially insist on having breakfast every day. An ideal breakfast requires a reasonable meal time and a combination of staple and non-staple foods for breakfast. Breakfast should focus on quality rather than quantity. The nutritional intake should be more than 1/3 of all the nutrients needed for the day. In addition to milk and soy milk, breakfast should also include bread, steamed buns, biscuits, cakes, etc., and should have less fat and sugar. Animal protein and fresh vegetables must be consumed in appropriate amounts. Research has proven that it is best to have breakfast 30 minutes after getting up. You should not rush to eat breakfast, nor should you eat while walking. You should eat in a calm and tranquil mood for 15 to 20 minutes. However, some teenagers wake up in a hurry due to their craving for sleep, eat sloppy breakfast or skip breakfast. They suffer from unbearable hunger, dizziness, palpitation, and even hypoglycemia before noon. They are often unable to cope with the heavy study tasks in the morning. Decline in academic performance. In recent years, under the advice of nutrition experts, primary and secondary schools in many cities across the country have implemented a system of extra meals between classes, which has greatly improved the learning efficiency of the last two classes. Make the students' height, weight and hemoglobin satisfactory compared with students who do not eat recess meals.

2. 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.

3. 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, and soy products.

4. 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. When middle school students grow taller quickly, they need a lot of calcium and phosphorus to supplement them. They should choose more vegetables, beans, seafood and milk containing calcium and phosphorus, and drink a glass of milk every day. Or soy milk to get more calcium and protein. Adolescence is the period in a person's life when they are most susceptible to anemia, mainly caused by iron deficiency. Therefore, you should eat more foods rich in iron and vitamin C, such as lean meat, eggs, liver, animal blood, 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.

5. Pay attention to supplementing various vitamins. Middle school students use their eyes a lot. Sufficient supply of vitamin A can help protect eyesight and prevent respiratory infections; vitamin B is related to supplementing energy consumption; vitamin C can promote the absorption of iron and is a coenzyme for many enzymes, which must be fully supplied; cold Vitamin D preparation supplementation should also be considered during the season to improve calcium absorption.

6. Appropriate snacks are needed at night. It's worth mentioning the dinner. Under normal circumstances, dinner should be small and should be eaten until about 80% full. But for students with heavy study tasks, extra meals in the evening are necessary. As mentioned earlier, the metabolism of brain cells requires a large amount of nutrients, and this channel can only be transported by nutrients. Providing appropriate and timely snacks to children at night will not cause indigestion or overnutrition. When the study intensity is high, children can usually be given extra meals after 9:00 in the evening. The meals are required to be small but refined, mainly soft foods and thin foods, with little or no fat and indigestible foods. Wait at least half an hour after eating before falling asleep.

In addition to paying attention to the above points in the diet of middle school students, the characteristics of this period should also be considered:

1. Teenagers like to move together, imitate each other, and often interact with each other in eating habits. Affected, they are prone to behaviors such as uncontrolled eating, overeating, partial eclipse, food taboos, picky eating, snacking, and dieting to avoid obesity. Therefore, they should be helped to get rid of such 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 meals, pay attention to a balanced diet, and ensure an adequate supply of nutrients.

3. Family meals should be of sufficient quantity and high quality, and the recipes should be diversified. The daily supply should be 100-150 grams of meat and eggs, 1 bottle of milk or soy milk, 500-750 grams of grain, and 300-300 grams of vegetables. 500 g. When three meals are insufficient, snacks can be added, including meat buns, cakes, etc. that are rich in energy and protein, but it is not advisable to eat more snacks, such as candies, plums, melon seeds, etc.

Example of recipes for the first day:

Breakfast: 220 ml of soy milk, 2 vegetable and meat buns (100 grams of noodles, 20 grams of meat, 50 grams of vegetables).

Additional meal: 50 grams of cake (25 grams of noodles, 25 grams of eggs).

Lunch: 150 grams of rice, fried pork liver with wild rice (100 grams of wild rice, 50 grams of pork liver), tomato and egg drop soup (50 grams of tomatoes, 50 grams of eggs).

Snack: mung bean porridge (50 grams of rice, 25 grams of mung beans, 10 grams of sugar), 200 grams of watermelon.

Dinner: Noodles with mung bean sprouts and shredded pork (150g noodles, 100g meat, 150g mung bean sprouts, 1 orange (75g).