1, breakfast
Middle school students' nutritious breakfast includes eggs, skim milk, yogurt or cheese and food products, such as porridge, oatmeal, whole wheat bread, fruit juice, a few pieces of bread with fried eggs, tomatoes, cucumbers or other fruits, etc., and some walnut powder and black sesame paste should be added every week, which can not only flavor, but also resist brain fatigue caused by high-pressure study.
2. Lunch
Junior high school students should have a lighter lunch, but they should eat enough calories and various nutrients. Eat more calorie foods, such as meat and eggs, and eat fresh seafood at least twice a week to supplement drug-resistant fatty acids. Vegetables should pay attention to color matching and pattern change to ensure that children take various vitamins, folic acid and plant fiber.
3. Dinner
On the basis of adequate supply of calories and protein, junior high school students pay attention to the collocation design of lean meat, pork liver, chicken, fish, milk, eggs, dried shrimps and various fresh vegetables and fruits, so as to ensure the best biological efficiency of various amino acids and rich vitamins, and the intake of trace elements, and at the same time, they need a certain amount of carbohydrates, such as beans, potatoes, sweet potatoes, corn and so on. This is of positive significance for improving memory, strengthening brain power and resisting fatigue.
Junior high school students' study pressure is relatively high, and their diet is more important. A scientific breakfast should be low in energy and balanced in nutrition, with carbohydrates, fats, protein, vitamins, minerals and water, especially rich in dietary fiber.
A scientific breakfast should include four kinds of food: cereal food, which mainly provides energy and is rich in carbohydrates, such as porridge, bread and steamed bread; Mainly to supply protein, mainly meat, eggs and other foods; Mainly supplying inorganic salts and vitamins, mainly referring to fresh vegetables and fruits; Mainly providing calcium and rich in various nutrients, mainly milk, dairy products and bean products.
"A day's plan lies in the morning", breakfast is the most important meal in a day, and the energy consumed by breakfast accounts for 30% of the energy needed by the human body in a day, but it is difficult to make up for the lack of nutrition in breakfast at lunch and dinner.