breakfast

A nutritious breakfast for junior high school students should include eggs, skim milk, yogurt or cheese and food, such as porridge, oatmeal, whole wheat bread, juice, a few slices of bread with an fried egg, tomatoes, cucumbers or other fruits. And add some walnut powder and black sesame paste irregularly every week, which can not only adjust the taste, but also resist the brain fatigue caused by intense study.

lunch

Junior high school students' nutritious lunch should be light, but they should consume enough calories and various nutrients. You can eat some high-calorie foods such as meat and eggs, and eat fresh seafood at least twice a week to supplement fatty acids that enhance resistance. Vegetables should pay attention to color matching and change patterns to ensure that children consume various vitamins, folic acid and plant fiber.

dinner

On the basis of sufficient heat energy and protein, junior high school students should pay attention to the collocation design of lean meat, pork liver, chicken, fish, milk, eggs, shrimp skin and various fresh vegetables and fruits, ensure the intake of various amino acids, rich vitamins and trace elements with the best biological efficiency, and need certain carbohydrates, such as beans, potatoes, sweet potatoes, corn, etc., to enhance memory and promote brain power.