(1) Cereals are the staple food in teenagers' diet, with a daily intake of 400-660 g. ..
(2) Ensure sufficient supply of animal food and legume food. The daily supply of fish, poultry and meat is150 ~175g, 50 ~ 75g of eggs and 50g of beans.
(3) 250mL/d of milk or soybean milk.
(4) Ensure the supply of vegetables and fruits. The daily supply of vegetables is 300~500g, including not less than 300g of green leafy vegetables and 50- 100g of fruits.
(5) Sugar 10g, edible oil 10~20g.
Nutrition problems that teenagers should pay attention to.
1. Bad eating habits and behaviors
(1) Insufficient breakfast intake and poor quality According to the survey, most students who eat breakfast feel hungry in the third class in the morning or after school, accounting for 33.7% and 30.8% respectively, and 4.6% and 13.8% in the first class and the second class respectively, only 17. This is related to students' simple breakfast and unscientific and unreasonable diet. China's dietary guidelines require that the energy intake of breakfast should reach 30% of the whole day. Due to the influence of breakfast tradition, family environment and breakfast supply system, the breakfast of China people, especially students, generally fails to meet the general requirements of calories and nutrition.
The selection principles of healthy breakfast are as follows: mainly choose cereals with high water and cellulose content, such as whole wheat bread, to satisfy hunger and supplement water and heat energy; Mix it with vegetables, fruits and meat, such as a glass of milk and a boiled egg, to get enough nutrition; Avoid choosing foods that are high in energy, fat, sugar or salt.
(2) Parents who are picky eaters know that partial eclipse will cause imbalance in children's nutritional intake, which is extremely unfavorable to growth and development, but they just can't find a good way to correct it. Even if you ask for help from a doctor, it seems that it is difficult to achieve the expected effect. In fact, to correct children's partial eclipse, the key is to find out the reasons for children's partial eclipse. Only by eliminating the factors that lead to partial eclipse can we effectively correct partial eclipse.
(3) frequent street snacks, unconsciously latent disease. Street food stalls, especially temporary food stalls at the school gate, lack sanitary conditions? Food is easily polluted by bacteria such as dust and waste gas, and the source of some fried food raw materials is unknown. Students in the developmental stage eat unclean fried food for a long time, and the consequences are unimaginable.
(4) TV with rice, I don't know the taste. Many students have to sit in front of the TV and watch their jobs? Eyes are still on the screen, mouth is doing mechanical chewing, chopsticks are stuffed into the mouth. In the long run. Can cause gastrointestinal diseases. Eating and watching TV also reduces the communication between some middle school students and their parents, which easily leads to unsociable personality and becomes an unhealthy and unhappy person.
(5) The computer is fun, and the stomach suffers? Computers have gradually become learning tools, and students have been exposed to computers for longer and longer, which is followed by worse health. Sitting in front of the computer for a long time during and after meals will make the intestinal function decline; In addition, most students who surf the Internet have no choice about diet, and their food nutrition intake is insufficient.
(6) Will drinking water lead to nosebleeds? Some students don't drink water when they are thirsty, so they go out to play with drinks. They are addicted to drinking drinks, get sick, and often have nosebleeds for no reason, which makes the whole family very uneasy. They should drink more water when they are thirsty. It is ok to drink a little drink properly, but it can't completely replace water.
2. Obesity
Obesity seriously endangers human health. According to medical statistics, the incidence of heart disease, hypertension and diabetes in obese people is three times that of normal weight people; The incidence of arteriosclerosis is two to three times that of normal weight population; The incidence of cancer is twice that of normal weight population; Obesity can also cause stroke, hyperlipidemia, respiratory diseases, skin diseases and other diseases. In addition, obesity will also reduce human life expectancy.
3. Dental caries
Dental caries is a chronic disease widely prevalent in human beings, and the World Health Organization has listed dental caries as one of the three key prevention and treatment diseases. Dental caries do great harm to human oral health. If not treated in time, it will also cause pulp diseases, produce severe pain, and affect appetite and sleep. Especially among teenagers, the incidence of dental caries is very high, and getting dental caries is very harmful to children's oral health and even their overall health.
anorexia
Anorexia is mainly manifested as loss of appetite, lack of interest in food, obvious reduction in food intake, avoidance or refusal to eat in the cabinet (such as forced eating, vomiting caused by pressing), rapid weight loss, mental fatigue, and intellectual impact. Anorexia is the most common among adolescent girls, followed by young women.
There are mainly the following methods and measures for the correction and treatment of adolescents' bad eating behavior.
1) First, take the nuclear to the pediatrics or gastroenterology department of a regular hospital for a comprehensive and detailed examination, except those chronic diseases that may lead to anorexia, and rule out iron deficiency and zinc deficiency.
(2) Obey the diet rules and ensure the food hygiene; Regular life, adequate sleep and regular defecation; Nutrition should be comprehensive, eat more coarse grains, miscellaneous grains and fruits and vegetables, control snacks and sweets, and drink less drinks.
(3) Improve the eating environment, let children concentrate on eating and keep a good mood.
(4) Parents should avoid paying too much attention to children's eating behavior: when children deliberately refuse to eat, they can't accommodate. If they don't eat two meals at a time, parents shouldn't worry. This shows that children have enough heat energy, and children will naturally ask for food at a certain time; Never make meeting the requirements a condition for children to eat.
(5) Strengthen physical exercise, especially oxygen-consuming sports such as long-distance running and swimming.
(6) Don't blindly take medicine and abuse health care products; Chinese and western medicines that regulate the spleen and stomach and promote digestion and absorption can be taken appropriately, but attention should be paid to:
First, you should see a pediatrician or a gastroenterologist, and don't listen to the sweet words of a traveling doctor or a witch doctor;
Second, don't rely too much on drugs.