(2) Adequate supply of protein, energy and various nutrients: Due to the many courses and tight time during middle school, students' brains are vigorous; Middle school students are active and consume a lot of heat energy to meet the needs of growth and development. Therefore, a balanced diet with rich nutrition should be provided.
(3) Adolescent needs iron supplementation: Adolescent women begin to menstruate and lose more iron. Pay attention to supplement foods rich in heme iron, such as lean meat, liver and blood tofu. Eat more fresh fruits and vegetables with more vitamin C to promote the absorption of iron.
(4) Trace element zinc can promote sexual development and physical development: the daily intake of zinc in adolescence is 15 mg, which is 5 mg more than that of children of other ages. Foods with high zinc content include seafood, lean meat and nuts.
Finally, it is important to arrange breakfast for school-age or adolescent children. Because there is a long time between breakfast and dinner the day before, the stomach has been emptied, so we should eat in time to keep blood sugar at a certain level. The energy needed for heart and brain activities is directly provided by glucose in the blood. If you don't eat breakfast or eat very little, you will feel hungry, and students will be inattentive in class and have poor learning efficiency. In severe cases, there will be hypoglycemia reactions such as dizziness, fatigue and sweating. Have a good breakfast and be full. Eating well can provide enough calories, and eating well can provide rich nutrition. The staple food should be some foods rich in carbohydrates, such as steamed bread, bread and bean paste buns. At the same time, we should also eat foods rich in protein, such as eggs and milk, and make sure to eat a certain amount of vegetables and fruits every day.
In a word, the whole childhood children are in the stage of growth and development, and a common feature of their diet is to ensure a balanced diet with sufficient nutrition. The content, preparation form, dietary arrangement and the proportion of various nutrients of food should be comprehensively considered according to children's age characteristics, physiological changes, human needs and digestion and absorption capacity. Reasonable nutrition can promote health and lay a good foundation for children's lifelong happiness.