7- 12-year-old children are in the stage of rapid development, especially in the late primary school, which requires higher nutrition. Classroom education requires concentration, more than mental work before entering school, and game activities tend to decrease. Therefore, this period should pay attention to the following points:

(1) The diet should be diversified, adequate and balanced. According to the season and market supply situation, the main and non-staple foods should be matched with each other in thickness, with dry and wet meat, and more milk and bean products should be supplied to ensure adequate supply of calcium.

(2) Arrange three meals reasonably, and add a snack to the three meals. The energy distribution of three meals can be breakfast 20%-25%, lunch 35%, snacks 10%- 15% and dinner 30%. Breakfast must be rich and of high quality, and you should eat well. If the nutrition supply for breakfast is insufficient, primary school students often feel hungry after the second class, which affects their attention in class. Generally speaking, it is advisable to provide a certain amount of meat food (50- 100g), such as 1 egg, 1 bottle of milk or soybean milk, floss meat, ham, sauce meat, etc. And increase snacks 1 time between classes to supply sufficient nutrition and energy, which is beneficial to mental work. Lunch should also be given full attention. If schools or families can provide children with quality lunches, their physical fitness will be greatly improved. Dinner is usually eaten at home, and dual-income families often have the most abundant dinner. But from a nutritional point of view, dinner should not be too greasy and overeating, otherwise it will affect sleep and rest. It is best not to eat after dinner.

(3) Cultivate good eating habits and pay attention to food hygiene. Wash your hands before and after eating. Wash the fruits and vegetables with detergent and water before eating. Develop a good habit of not being partial to food, not picky about food and not eating snacks.

Dietary collocation of middle school students;

Adolescents have special nutritional needs. Adolescence is a vigorous period of human growth and development, and of course it needs extra nutrition, which is 13% to 15% higher than that of adults.

Adolescence is the peak of physical and mental activities, and its calorie demand is 25% to 50% higher than that of adults. The function of nutrients is to form the body, repair tissues, supply heat, compensate consumption and regulate physiological functions. Undernutrition in adolescence will not only affect physical development, but also lead to fatigue, emaciation, decreased resistance and even some diseases. For example, malnutrition is one of the important factors leading to tuberculosis and hepatitis. Female sexual retardation and amenorrhea are also closely related to nutritional deficiency.

So, where can adolescence get the nutrition it needs? Of course, it should be obtained from daily food, not by various "nutritional supplements".

Food is rich in nutrients, including protein, carbohydrate, fat, minerals, vitamins and water, which are the six major nutritional elements needed by human body.

1. The word protein comes from Greek, which means first place. Protein accounts for about 18% of the total weight of human body. Besides water, half of it is protein. Protein in diet can be found in both meat and vegetarian food. Protein is rich in eggs, fish, lean meat, milk and beans. Protein has two functions, one is to meet the needs of human tissue growth, renewal and repair, which is the main function of protein. Therefore, the daily demand of growing teenagers for protein is higher than that of adults 10-20g. Another function of protein is to provide heat. However, it is more economical to provide the calories needed by the human body by carbohydrates and fats. Therefore, it is best to eat some carbohydrate food first in the morning, and then drink milk or soybean milk, so as to avoid the rapid consumption of protein and calories.

2. The main function of carbohydrate is to provide people with heat. Under normal circumstances, about 60-70% of the total body heat comes from sugar, 16-20% from fat, and 10- 14% from protein. The main sources of carbohydrates are rice and pasta. Therefore, when teenagers enter the stage of human development, they often have a sudden increase in appetite. For teenagers, paying attention to three meals a day can really ensure the high consumption of physical and mental activities in adolescence.

Fat has three functions in the human body. One is to supply heat. Fat produces twice as much calories as sugar and protein. The second is to protect internal organs. The fat around the heart, liver, kidney and other internal organs acts as a cushion to protect the internal organs from vibration and damage. The third is heat preservation. Fat has poor thermal conductivity, and subcutaneous fat can protect the heat in the body and reduce the loss. The amount of fat a person needs every day varies with his weight. Generally, per kilogram of body weight 1 gram is enough. It is advisable for the elderly to eat less animal oil, but for teenagers, animal oil and vegetable oil are indispensable, especially to eat more animal oil.

The developing teenagers have a great demand for minerals. Calcium and phosphorus are the main raw materials for bone formation and tooth formation. Iron constitutes red blood cells, which are the main components of blood. Without it, it will cause anemia. Foods rich in calcium include mustard, potherb pickles, coriander, rape, cauliflower, amaranth, beans, eggs, milk and so on. Foods rich in phosphorus are: beans, potatoes, cereals and so on. Iron-rich foods include spinach, carrots, chicken feathers, celery, ginger, leeks, mustard greens, pea seedlings, rape and beans.

Teenagers need vitamins more than adults. Vitamins are beneficial to teenagers' physical development, enhancing resistance, promoting metabolism and helping to digest and absorb various nutrients needed by the human body. Most of the vitamins the human body needs come from vegetables and fruits.

6. Water is also an indispensable nutrition for human body. Teenagers need 7% more water than adults. Drinking more water is beneficial to digestion, regulating body temperature, moistening skin, discharging waste and promoting healthy growth. Drinking water is the same as eating. You should drink one cup 3-5 times a day. Try to be regular and quantitative. Don't stop drinking when you are not thirsty. Drinking too much when you are thirsty is harmful to your health. You will feel thirsty during exercise, which is a sign of temporary dryness in your mouth during exercise and does not necessarily mean that your body is short of water. At this time, you can drink less, moisten your throat and replenish water after exercise. You can drink more water in the morning to make up for the water consumption for one night. Don't drink plenty of water before lunch and dinner, so as not to dilute gastric juice and affect digestion. Don't boil boiled water repeatedly, because such water contains carcinogen nitrite.

If you face the senior high school entrance examination:

First of all, we must balance, blindly eating big fish and big meat will only make people easily upset.

You can have fried eggs, milk and oatmeal for breakfast.

Because eggs and milk contain a lot of protein, which can supplement brain consumption, oatmeal is rich in essential amino acids and dietary fiber, which can promote gastrointestinal peristalsis and strengthen digestion and absorption, but it is also easy to make people hungry. It is recommended not to eat every day. It is also recommended to drink processed milk and buy freshly squeezed milk directly. Even if it is cooked, it is better not to drink it. That kind of milk has little nutrition and is not easy to absorb. You can buy some big brands, and it is not easy to drink problems.

You can eat something nutritious at noon, such as fried chicken legs (hehe, this is probably what every child likes to eat) and stewed fish, but you must also have vegetables, such as spinach, celery and cabbage.

Just eat what's left at noon in the evening.

In fact, there is no need to do this every day. Just eat a big meal once a week (I prefer fried chicken legs), otherwise the children will feel uncomfortable.