The calories mainly come from rice, flour and fat, and protein, so eat three meals first. Protein should eat more fish, lean meat, eggs, milk, bean products and other rich foods. The daily supply of protein is about 80g ~ 90g. Adequate vitamins and minerals should be supplemented. Teenagers' metabolism is vigorous, bones grow rapidly, and the number of muscle cells rises linearly. Special attention should be paid to the supply of calcium, phosphorus, magnesium and vitamins A and D. Iron is needed for the formation of a large number of tissues, and anemia will occur due to insufficient supply, especially for girls who lose a certain amount of blood every time because of menstrual cramps, so iron supplementation is more important. In addition, with the strengthening of thyroid function, more iodine is needed; Both physical development and the gradual maturity of sexual organs need zinc; Maintaining normal metabolism, growth and development is inseparable from the supply of adequate vitamins. Some middle school students have the habit of being partial to food and picky about food. They like to eat this kind, but don't like that kind, or they only eat a few kinds and don't eat anything else, especially vegetables, which will lead to unbalanced nutrition. For example, eating only meat and fish, not vegetables, is easy to cause the lack of various vitamins and minerals, laying a "time" for suffering from hyperlipidemia and cardiovascular diseases in adulthood. Therefore, it is necessary to develop good eating habits from an early age to ensure a balanced mix of various nutrients.

It is especially important to have a good breakfast. Breakfast should account for 1/3 of the total calories in a day, and some nutritious eggs, milk, peanuts and soybeans can be supplemented. If possible, meals can be added between classes.

For most people, entering middle school has also entered a leap stage of growth and development-adolescence. And good nutrition affects physical and mental development, which is particularly important. So, what special needs do middle school students have for diet and nutrition? Teenagers' physical development is extremely rapid, coupled with intense study and a lot of activities, they need to consume more calories. The calories mainly come from rice, flour, fat and protein, so middle school students should eat three meals first. Eat more fish, lean meat, eggs, milk, bean products and other rich foods in protein. Middle school students' metabolism is vigorous, bones grow rapidly, and the number of muscle cells rises linearly. Special attention should be paid to the supply of calcium, phosphorus, magnesium and vitamins A and D. Iron is needed for the formation of a large number of tissues, and anemia will occur due to insufficient supply, so iron supplementation is more important. We should abandon the habit of being picky about food. Because a healthy body needs to take in all kinds of nutrients, picky eaters can easily cause nutritional imbalance and cause various diseases. It is especially important to have a good breakfast. The intense study and activities in the morning require that breakfast must contain enough calories. If conditions permit, meals can be added between classes to ensure students' energetic study.

Food is the direct source of vitamins. Generally speaking, different foods have different vitamins, including vitamin A-animal liver, milk, egg yolk, spinach, carrots, peppers, apricots, persimmons and so on. Vitamin d- cod liver oil, egg yolk, etc. Vitamin e- malt, vegetable oil, green leafy vegetables, egg yolk, dried beans and peanuts. Vitamin k- liver, green leafy vegetables, such as spinach; Intestinal bacteria can also ingest vitamin K, and vitamin B1-germ and bran are the most abundant, and there are also many contents in various coarse grains, beans, animal livers and lean meat. Vitamin B2—— is the most abundant in animal liver, followed by eggs, dietary fish and crabs. Leafy vegetables and soybeans in vegetables. Vitamin PP-is the most abundant in animal liver, followed by kidney, heart, lean meat, fish, eggs, brown rice, peanuts, soybeans and green leafy vegetables. Fresh vegetables, oranges and fruits are rich in vitamin C. The content of fresh jujube, a specialty in North China, is the highest, with an average of vitamin C 1 000 mg per gram. Folic acid-liver, yeast, green leafy vegetables and intestinal bacteria can also be synthesized. Scientists classify vegetables into four categories according to their nutrient contents: A, B, C and D. A vegetables are rich in carotene, riboflavin, vitamin C, calcium and fiber. , with high nutritional value, mainly including Chinese cabbage, spinach, mustard, amaranth, leek, sherry red and so on. Category B vegetables: Nutrition is second only to Category A, and there are generally three kinds. The first one contains riboflavin, including all fresh beans and bean sprouts; The second category contains more carotene and vitamin C, including carrots, celery, green onions, green garlic, tomatoes, peppers and sweet potatoes. The third category mainly contains vitamin C, including Chinese cabbage, cabbage and cauliflower. Class C vegetables: contain less vitamins, but have higher calories, including potatoes, yams, taro, pumpkins, etc. D vegetables: containing a small amount of vitamin C, with low nutritional value, such as white gourd, bamboo shoots, eggplant, water bamboo and so on.

Bad eating habits in middle school will do great harm to the body, such as beware of eating myopia. (Excerpt from "Traditional Chinese Medicine" mentioned myopia, many people often blame it on bad eye habits, such as improper reading distance, dim light, long-term use of eyes and so on. However, medical research in recent years shows that improper diet is also one of the important reasons for inducing myopia in adolescents. Dr. Belan, a researcher at new york University in the United States, pointed out that the lack of trace element chromium in human body has a certain relationship with the formation of myopia. Teenagers like sweets, and eating too much sugar may make the blood in the body sour. However, in order to maintain the acid-base balance, the human body has to mobilize a lot of calcium to neutralize the acid radical, resulting in insufficient blood calcium, weakening the elasticity of the eye wall, lengthening the eye axis and sowing the hidden danger of myopia. At the same time, the increase of blood sugar will also make the lens bulge to form myopia; The retina is vulnerable to damage. Excessive monosodium glutamate may lead to blindness (Youth Daily) People in China always like to put more monosodium glutamate in cooking. However, a recent study shows that eating too much monosodium glutamate may lead to blindness. Researchers at Hirosaki University in Japan have found that if rats eat a lot of sodium glutamate in their daily diet, their eyesight will decrease and their retinas will become thinner. Previous studies have found that injecting this substance directly into the eyes can cause nerve damage. But this study proves for the first time that even if the food you eat contains monosodium glutamate, it will do harm to your eyes. Adequate supply of vitamin A also helps to protect eyesight and prevent respiratory infections. Protein is also the basis of vision development: the eye is one of the important organs of the body, and the normal function and tissue renewal of the eye can not be separated from protein. If protein is in a state of deficiency, it will lead to decreased eye function, decreased vision, various eye diseases and even blindness. In addition, research shows that many students fail in culture class because they don't eat food for breakfast. Because half a catty of milk can only provide calories, a 50-gram egg can only provide 72 calories, while primary and secondary school students need-calories and-calories respectively in five classes in the morning. Insufficient energy supply will lead to students' inattention in class and affect their hearing. In addition, if you are too hungry, it will also cause students to have no appetite and malnutrition at lunch; Either eating lunch is easy to form obesity. Reasonable collocation of food and vegetables with meat and vegetables can not only make the nutrients needed by the human body complete and complement each other (that is, the complementary effect of nutrition), but also the diversification of food can promote appetite and enhance the absorption and utilization of nutrients by the body. The intake of dietary nutrients can be measured by referring to "recommended dietary allowance in daily diet" recommended by China Nutrition Society. The so-called reasonable nutrition should meet the physiological function and actual needs, such as choosing foods with high heat energy for breakfast and ensuring sufficient heat energy for morning activities. Some developed countries attach great importance to breakfast, not only milk and orange juice, but also fried eggs, jam, bread and meat. Lunch should not only supplement energy consumption in the morning, but also reserve energy for consumption in the afternoon, so lunch food should be rich in protein and fat. As for dinner, it is not advisable to eat too much protein and fat, so as not to cause indigestion and affect sleep. It is more appropriate to eat whole grains and light vegetables for dinner.

The influence of skipping breakfast

Skipping breakfast can cause hypoglycemia, which makes it difficult to lose weight, and it is easy to suffer from gallstones, cardiovascular and cerebrovascular diseases, stomach diseases, intelligence and longevity.

The harm of small food

Snacks may contain some chemicals that exceed the standard, or three highs (high fat, high cholesterol and high calories), which are killers of human health.

Humanization of safety education for primary school students

1, through the competition of safety knowledge and self-care ability, all children will be educated and safety knowledge will be put into their eyes and ears. Humanization of safety education for primary school students

2. Investigation on snack behavior of primary school students

This is conducive to the formation of good eating behavior of primary school students and the healthy development of body and mind.

3. The current situation and countermeasures of food safety in China bring hidden dangers to the food safety of residents' daily life. Such as: food stalls (especially breakfast spots) all over the city, on-site bean products and cooked food stalls in farmers' farms, etc. The operators of these stalls lack the professional quality necessary for food production and management, lack the knowledge of food hygiene, and lack the perfect means of production and health protection.

4. The influence of parents' tips on children's eating behavior was cited 13 times.

Cultivate children's healthy eating behavior and benefit them all their lives. Influence of Parents' Tips on Children's Dietary Behavior

5. The influence of automobile exhaust pollution on the health of primary school students.

8. Research progress of dietary therapy for iron deficiency anemia: cited 4 times.

Reasonable diet

Sufficient heat

Middle school students need more calories than adults, and they should ensure enough staple food every day. Generally, each meal should reach ~ grams, and you can eat steamed bread, sesame cake, rice, fried dough sticks, cakes, sesame sauce and other high-calorie production.

Wait; Non-staple food should also be increased. You can eat grams of vegetables, grams of meat and grams of soy products every day.

Milk, eggs, fruit, etc.

Rich in protein.

It is best that 50% of protein comes from animal protein or bean products, so as to meet the needs of rapid growth and intellectual development and improve disease resistance. Foods rich in high-quality protein include lean meat, fish, milk, eggs and bean products.

◎ Supplement calcium, iron, iodine, zinc and other elements.

These elements are most needed and most easily lacking by middle school students in adolescence. The human skeleton is mainly composed of calcium and phosphorus. Middle school students need a lot of calcium and phosphorus in the process of rapid growth. They should eat more vegetables, beans, seafood and milk containing calcium and phosphorus, and drink a glass of milk or soybean milk every day to get more calcium and protein. Adolescence is the most prone to anemia in a person's life, and anemia is mainly caused by iron deficiency. So eat more foods rich in iron and vitamin C, such as lean meat, eggs, liver, animal blood, fish, vegetables and fruits. The development of gonadal organs reaches its peak in adolescence. Iodine and zinc are essential trace elements for growth and development. Seafood, animal viscera and meat are rich in content and can be eaten often.

◎ Supplement various vitamins.

Middle school students use more eyes and have sufficient supply of vitamin A, which not only helps to protect their eyesight, but also prevents respiratory infections. B vitamins are related to supplementing energy consumption; Vitamin C can promote the absorption of iron, and it is also a coenzyme of many enzymes, so it must be fully supplemented. In the cold season, vitamin D supplementation should also be considered to improve calcium absorption.

Other matters needing attention.

Teenagers like to act together, imitate each other and often influence each other in their eating habits.

It's easy to have uncontrolled eating, overeating, partial eclipse, no eating, picky eaters and snacks.

Dieting and being afraid of being fat should help them get rid of these bad eating habits.

Many middle school students may board in schools or residential areas, so we should pay attention to the management of group dining, pay attention to a balanced diet and ensure nutrition.

Adequate supply.

● The family diet should be of high quality and the menu should be diversified. Daily supply of meat and eggs, 1 bottle of milk or soybean milk, and grains.

~ grams, vegetables are ~ grams. When three meals are insufficient, you can supplement snacks, such as meat buns and cakes rich in calories and protein.

But it is not advisable to eat more snacks, such as candy, plum, melon seeds and so on.

Example of daily recipes

Breakfast: soybean milk 1 ml, 2 steamed stuffed buns with vegetables and meat (20 grams of flour, 20 grams of meat and 50 grams of vegetables).

Extra meal: 50 grams of cake (25 grams of flour and 25 grams of eggs).

Lunch: 50 grams of rice, fried pork liver with water bamboo (50 grams of water bamboo pork liver), tomato and egg soup (50 grams of tomatoes and 50 grams of eggs).

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

Dinner: 1 piece (75g) of shredded pork noodles with green bean sprouts, pork, green bean sprouts and oranges.

Reference table of various food intake for primary and secondary school students (per person per day, unit: gram)

What nutrition can I eat for three meals a day without gaining weight? Various nutrition books on the market will tell you how many grams of oil to put and how many grams of rice to eat. In real life, people often don't arrange their diet so accurately. Recently, Jiangsu expert nutrition clinic used a set of hundreds of silica gel food models, and experts also prepared standard meals, which were vivid and scientific.

The food model is lifelike.

Yesterday, the reporter saw in the nutrition clinic of Jiangsu Province that a set of lifelike meals was in front of him. Tomatoes, pumpkins and chicken are so lifelike that people can't help but pick them up and see that they are fake. "There are hundreds of kinds of food here, almost exactly the same as the real thing," said Li Bian, director of the department, while showing the food model. The reporter saw that the food model is not only the same as the real thing, but also the scalar is very clear. Here, how many beans are 1 and how many vegetables are about 1 kg are "visual", which makes people clear at a glance. Li said that many people know how much and how we should eat every day. For example, we should ensure that there are 3 ~ 6 cereals (such as rice, noodles and coarse grains), 2 potatoes (such as potatoes and sweet potatoes), 1 ~ 2 miscellaneous beans (such as mung beans, black beans and red beans) and 1 ~ 2 in our daily diet. But three meals a day, in life, few people really take the scale to weigh.

So you can eat three meals a day.

Li told reporters that in the outpatient clinic, she often uses physical models to discharge all the food needed for three meals a day according to the standards of nutrition, which makes people see at a glance. After her calculation, three meals a day can be eaten like this. There are two kinds of breakfast: a glass of milk, a tomato, a small piece of meat (half the size of a palm), a small bowl of porridge and simple nutrition. If it is too monotonous, breakfast can also be changed to a cup of soybean milk, an egg, a corn, a tomato and a small steamed bread. In terms of calories and nutrition, the two breakfasts are almost the same. Chinese food, a small bowl of rice, two or three small tofu, a bitter gourd, an eggplant, three shrimps and a small piece of meat. Dinner is also very rich, a Chinese cabbage, a small pumpkin, three steamed buns, a small piece of meat and a spoonful of oil, and a small piece of fish.

Losing weight can also make your stomach full.

"The above standard recipes are not absolute. There are many kinds of food. According to the calories, some of them can be exchanged equally with each other, and they can also make themselves nutritious and full. " Li told reporters that, for example, many people were scared by the dinner menu above. For some women, maybe a Chinese cabbage is enough. Li said with a smile, if you have a small appetite, you can change the cabbage into eggplant, which has the same calories. Of course, if you don't have enough to eat, you can also eat more Chinese cabbage, "cheat your stomach", and the nutrition is enough, so don't worry about obesity. In life, there are many such equal exchanges. For example, three steamed buns can be exchanged for a corn, and a small piece of meat can be equivalent to an egg.

Of course, in real life, men and women are different, and people with different constitutions can't have the same requirements for food intake, nor can they copy it mechanically. If people feel obese and need to improve their diet, it is best to go to a nutrition clinic to prepare meals specifically for their physical fitness.

You can also eat four meals a day.

Experts told reporters that nutrition clinics are particularly popular now, with more than 10 patients coming to see a doctor one day, among which young women account for nearly 70%. Patients who come to see a doctor are generally overweight and obese. Many people immediately decide to go on a diet to lose weight after discovering that they are obese, and even plan to eat only fruit and boiled water. Li said that in the past nutrition clinics, many women only ate fruit to lose weight, which led to malnutrition and fainting. This is not desirable and it is unscientific to lose weight. We might as well have more meals a day. On the premise of a fixed total calorie intake, we can change three meals a day into four meals. For many people who go out early and come back late and can't eat regularly, this way is more reasonable. For example, you can add some yogurt or fruit in the afternoon, which not only supplements protein, but also supplements the spirit.