The calories mainly come from rice, flour, fat and protein, so middle school students should eat three meals first. Protein should eat more abundant foods such as fish, lean meat, eggs, milk and bean products. The daily supply of protein is about 80g ~ 90g. Adequate vitamins and minerals should be supplemented. Teenagers' metabolism is vigorous, their 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. The formation of a large number of tissues needs iron, and anemia can occur if the supply is insufficient, especially for girls who lose a certain amount of blood every time due to 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 and growth is inseparable from the supply of adequate vitamins. Some middle school students have the habit of being partial to food and choosing food. They like to eat this kind, don't like that kind, or eat only a few kinds of food, and don't eat anything else, especially vegetables, which will cause nutritional imbalance. For example, eating only meat and meat, not vegetables, is easy to cause the lack of various vitamins and minerals, and lays a "time bomb" for suffering from hyperlipidemia and cardiovascular diseases in adulthood. Therefore, we should develop a good diet from an early age.
Habit, to ensure the balanced collocation 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 added. If possible, a meal can be added between classes.
One-week nutrition recipe for middle school students
This recipe is suitable for 16~ 18-year-old boy, male, weighing 54kg. The daily energy requirement is 2840kcal, protein: 86 g (12%), 72 g (23%) of fat and 462 g (65%) of sugar.
(Girls, people with different weights for reference)
Recipe 1
Breakfast: 250ml of milk, 200g of bread (flour) and 50g of boiled eggs.
Lunch: rice (200g of japonica rice), fried pork slices with mushrooms (50g of fresh mushrooms, 50g of pork, 5g of vegetable oil, cooking wine, starch, egg white and monosodium glutamate), and fried vegetables (200g of vegetables, 5g of vegetable oil, monosodium glutamate and salt).
Dinner: steamed bread (flour150g), lily shrimp (50g of shrimp, 25g of carrot, 25g of bell pepper, 5g of vegetable oil, lily, starch, monosodium glutamate and salt), beef soup (50g of cabbage, 50g of dried bean curd, 50g of carrot, 50g of potato, 50g of beef and vegetable oil).
Extra food: seasonal fruit.
Recipe 2
Breakfast: millet porridge (millet100g), 250ml milk and poached eggs (50g eggs).
Lunch: rice (japonica rice150g), three shredded fish (50g lean pork, 50g carrot, 5g potato100g vegetable oil, shredded ginger, pickled pepper, soy sauce, vinegar, sugar, monosodium glutamate and salt), fried vegetables with mushrooms (200g green leafy vegetables, mushrooms).
Dinner: gold and silver rolls (flour100g, corn flour100g, sesame sauce, salt), steamed fresh fish (all kinds of fresh fish150g, vegetable oil 5g, onion, shredded ginger, salt), and garlic chrysanthemum (chrysanthemum).
Extra food: seasonal fruit.
Recipe 3
Breakfast: japonica rice cake (flour150g), 250ml milk, preserved eggs mixed with tofu (50g lead-free preserved eggs, 50g internal fat tofu).
Lunch: rice (japonica rice150g), scrambled eggs with garlic sprouts (garlic sprouts100g, eggs 50g, vegetable oil 5g, and appropriate seasoning), beef tenderloin with celery (50g lean beef, celery stalk100g, vegetable oil 5g, and appropriate seasoning), and spinach.
Dinner: black rice porridge (40g of japonica rice, black rice10g), steamed bread (flour150g), fried pork liver, 50g of pork liver, 50g of pea seedlings, 5g of vegetable oil, pepper, yellow wine, monosodium glutamate and salt), and stewed potatoes with kidney beans (25g of lean pork, appropriate amount of salt).
Extra food: seasonal fruit.
Recipe 4
Breakfast: 250ml milk, egg cake (flour150g, eggs 50g, sugar 25g).
Lunch: rice (japonica rice150g), shrimp tofu (tofu with inner fat100g, shrimp 50g, vegetable oil 5g, starch, monosodium glutamate and salt), fried vegetables (fresh vegetables150g, vegetable oil 5g, monosodium glutamate and salt).
Dinner: Pork and vegetable steamed stuffed bun (flour150g, lean pork 50g, seaweed150g, vegetable oil 5g, seasoning 5g), laver and egg soup (egg 50g, laver and seasoning 50g).
Extra food: seasonal fruit.
Recipe five
Breakfast: Shrimp wonton (50g shrimp, vegetable100g, flour100g, proper amount of seasoning) and 250ml milk.
Lunch: rice (japonica rice150g), moo Shu pork (30g of shredded pork, 50g of eggs, 5g of vegetable oil, proper amount of fungus and seasoning), eggplant braised in sauce (30g of pork lean meat, eggplant150g, 5g of vegetable oil, proper amount of soy sauce and seasoning), and mung bean soup (mung bean).
Dinner: black rice steamed bread (black rice flour150g), sweet and sour sparerib (sparerib 300g, vegetable oil 5g, appropriate amount of seasoning), stewed tofu with oyster (oyster100g, tofu100g, vegetable oil 5g, coriander, onion, ginger, etc.
Extra food: seasonal fruit.
Recipe 6
Breakfast: egg pancake (flour150g, egg 50g, vegetable oil 5g, seasoning amount), milk 250ml, fried mung bean sprouts (mung bean sprouts 200g).
Lunch: boiled dumplings (noodles100g, lean meat 80g, green vegetables150g, vegetable oil 5g, proper amount of seasoning) and mung bean porridge (50g of japonica rice and 25g of mung bean).
Dinner: red bean rice (japonica rice150g, red bean 25g), stewed swordfish (swordfish100g, vegetable oil 5g, onion, ginger, garlic, cooking wine, soy sauce and monosodium glutamate), fried celery shreds (celery 75g, dried bean curd 30g, vegetable oil 5g).
Extra food: seasonal fruit.
Recipe 7
Breakfast: bread (200g of flour), 250ml of milk and 50g of boiled eggs.
Lunch: rice (japonica rice150g), stir-fried mutton with cumin (mutton100g, auricularia auricula 2g, carrot 50g, vegetable oil 5g, and appropriate amount of seasoning), roasted rape with mushrooms (fresh mushrooms 50g, rape150g, vegetable oil 5g, and appropriate amount of seasoning).
Dinner: Lily porridge (50g of japonica rice, appropriate amount of lily), steamed bread (flour100g), fried onion (50g of pork loin, 50g of lean pork, 2g of onion100g, 2g of fungus, 5g of vegetable oil, appropriate amount of seasoning), shredded green pepper bean curd (50g of green pepper, tofu skin/00g).
Extra food: seasonal fruit.