Proper nutrition will help your child be alert, less likely to get sick and learn better.
Dietitian Tips - School Food
It is important not just to feed the child, but to accustom him to the right diet.
Olga SHVABSKAYA,nutritionist, expert of the Alfa-Endo charity program
porridge is the perfect breakfast! Oatmeal is rich in proteins and amino acids, buckwheat is rich in chromium (helps to resist diabetes), molybdenum (improves the absorption of iron, reducing the risk of anemia). Barley porridge helps to eliminate toxins and toxins, and millet contains vitamins B5 and PP, which are necessary for the functioning of the nervous system.
AFTER THE SECOND LESSON, it's time to eat yogurt (add a handful of nuts and dried fruits to it), drink a bottle of water. Our cells are 80% water, and the lack of it affects the functioning of the body, especially the brain.
Is there a hot meal at the SCHOOL? Explain to your child that this is he althier than eating dry bread, chips or pizza. After such a "lunch" the student will become lethargic and drowsy. And doping (chocolate and cola) will not increase performance.
IF A CHILD eats dinner at home, teach him to eat soup. This will become a good eating habit for all family members. Prepare a variety of soups using vegetable broths, lean meat broths, fish broths, and pureed soups.
PROTEIN is necessary for a student who is actively growing and spending a lot of energy on studying. Choose lean beef, rabbit, and poultry. Given the peculiarities of children's digestion, use minced meat more often, preferably home-made. Eliminate fried foods, steam, stew, bake. Fish from the northern seas is also an excellent source of protein, and is also rich in omega-3 fatty acids, which are necessary for the normal functioning of the brain and eyes.
A child's DINNER should ideally consist of vegetables and dairy products. Such food can calm the nervous system of a student, overloaded during the school day. An hour before bedtime, offer a low-fat fermented milk drink - kefir, yogurt, acidophilus. This will help normalize the intestinal microflora, increase immunity.
The student's FOOD should be fractional - 5 times a day. Starting from the 7th-8th grades, 4 meals a day are allowed. This mode will give energy to the child and will not overload the digestive system. During intensive training, this is especially important, as it allows you to properly distribute forces and work effectively throughout the day.
Proper food doesn't have to be boring
Children, as you know, have their own relationship with food, and feeding them is sometimes difficult. But we'll make it!
Lika DLUGACH,presenter of Mama TV channel, chief editor of Wedding magazine
DO YOUR BABY LIKE ONLY ONE KIND OF SOUP? First, learn to diversify this soup secretly. Introduce other vegetables into it, add greens and croutons. For example, put parsnips and celery root instead of or along with potatoes in a vegetable soup. Cut boiled chicken breast or meat into soup, sprinkle with finely chopped greens of three types instead of one and offer small cubes of crackers in fragrant spices.
Secondly, tell us how you loved to rub a crust of black bread with garlic, butter and eat with soup as a child. And show an example. You see, the child will not only eat well, but will not get sick in the winter.
DIAGRAM: MEAT / CHICKEN / FISH + GARNISH, from the point of view of many children, has long been outdated. Let's not stand still, but try to keep up with the descendants looking ahead. Plan your protein portion for the week like this: Monday for nuggets, Tuesday for chicken hearts, Wednesday for fish fingers, Thursday for spaghetti bolognese, Friday for fish and pesto, and Saturday and Sunday for family fun like meatballs in tomato sauce. sauce and lasagna.
YOUR CHILD DOES NOT EAT THE SIDE DISCHARGE? I advise you to cook a creamy sauce once, pour it over rice, and the problem will be solved by itself - it's very tasty! The same applies to soy sauce and teriyaki sauces. Noodles or rice with them are absolutely incomparable. But if the dish is good without a side dish, just make a fresh salad from what the child loves, fill it with the correct dressing, from a child's point of view, and dinner will bring both joy and benefit. And the child will eat the side dish later. Separately. With gravy.
TRY to cook something familiar with unusual foods. For example, banal mashed potatoes are made from peas. It turns out a delicious green thing, tasty and he althy. It is made as easy as shelling pears - take a bag of frozen peas, defrost, boil in a small amount of water, beat with a blender with butter, s alt and hot milk or cream. You can add some onion pre-sauteed in vegetable oil.
LEARN to move away from your own stereotypes. Try offering more than just meatballs with salad or pasta. Let it be a warm pita with turkey meatballs with a cucumber-yogurt dressing. What difference does it make if a child eats with a fork and knife or with his hands? The main thing is the result and benefit.
COOK CAUSERS! We take as a basis the model proposed by the Italians in the form of lasagna or the Greeks in the form of moussaka. We take what the child loves, put it in layers, pour sauce and bake. For example: potatoes, tomato, minced meat, mushrooms, herbs, cheese and bechamel sauce. Or the same, but with tomato sauce. The main thing is to spare no cheese.
PASTA is a blessing for a resourceful mom. What kid doesn't love pasta? Wheat noodles with vegetables in teriyaki sauce, rice noodles with seafood in soy-garlic sauce, fettuccine with salmon in creamy sauce, spaghetti bolognese, cod farfalle, rigatoni with 4 cheese sauce and so on. Everything is prepared quickly, and eaten even faster.
A FEW WORDS IN PROTECTION OF SAUCES. If you make it yourself, then it is not harmful. Moreover, you can so cleverly disguise a bunch of he althy vegetables under the sauce that any dish served with it will become a pantry of vitamins and fiber. For example, if you boil tomatoes ground in a blender, add baked bell peppers, herbs, garlic and olive oil and grind again, then get ready to make strategic stocks of this product.
DESERT is sacred. But let it be made by your own hands from those products whose origin you know. You can limit yourself to he althy sweets (for example, balls of ground dried fruits with nuts). And you can learn how to bake quick, tasty and almost he althy pies. And remember that any perceived harm from baking will be offset by your descendants' memories of how the house smelled of pies and gingerbread cookies.
- 7-10 years - up to 2300 kcal
- 11-13 (girls) - 2300-2500 kcal
- 11-13 (boys) - 2400-2700 kcal
- 14-17 (girls) - 2400-2600 kcal
- 14-17 (boys) - 2800-3000 kcal