Attention should be paid to when arranging diet:
(1) The heat must be sufficient. Middle school students need more calories than adults, and they should ensure enough staple food every day, generally reaching150-200g per meal. They can eat steamed bread, biscuits, rice, fried dough sticks, cakes, sesame sauce and so on. Non-staple food should also be added. You can eat 500g vegetables,100g meat,100g bean products, milk, eggs and fruits every day.
(2) Ensure sufficient supply of high-quality protein. 50% of protein should come from animal protein or bean products, so as to meet the needs of accelerating growth and intellectual development and improve disease resistance. Foods rich in high-quality protein include lean meat, fish, milk, eggs and bean products.
(3) Calcium, iron, iodine, zinc and other elements should be supplemented. 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 to supplement in the process of rapid growth. They should choose 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, fish, vegetables and fruits. The development of gonadal organs reaches its peak in adolescence. 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 frequently.
(4) Pay attention to supplementing various vitamins. Because middle school students use more eyes, adequate supply of vitamin A helps to protect their eyesight and prevent respiratory infection. Vitamin B is related to energy consumption. Vitamin c can promote the absorption of iron. In the cold season, vitamin D supplementation should also be considered to improve calcium absorption. In addition to the above points, the diet of middle school students should also consider the characteristics of this period:
Teenagers like to act together, imitate each other and often influence each other in their eating habits. They are prone to overeating, overeating, partial eclipse, food aversion, picky eaters, snacks and dieting, so we should help them get rid of such bad habits.
② Most middle school students need to board in schools or residential areas, so they should pay attention to the management of collective diet, pay attention to dietary balance and ensure adequate supply of nutrients.
(3) The family diet should be of high quality and the menu should be diversified. Daily supply of meat and eggs 100- 150g, milk or soybean milk 1 bottle, 500-750g of grain and 300-500g of vegetables. When three meals are insufficient, snacks can be supplemented, and meat buns and cakes rich in energy and protein can be supplied, but it is not advisable to eat more snacks, such as candy and melon seeds.