Dietary arrangements for teenagers:
1, arrange three meals a day
The so-called reasonable nutrition should meet the physiological function and actual needs, such as choosing foods with high heat energy for breakfast and ensuring sufficient heat energy for morning activities. Some developed countries attach great importance to breakfast, not only milk and orange juice, but also fried eggs, jam, bread and meat.
Lunch should not only supplement energy consumption in the morning, but also reserve energy for consumption in the afternoon, so lunch food should be rich in protein and fat. As for dinner, it is not advisable to eat too much protein and fat, so as not to cause indigestion and affect sleep. It is more appropriate to eat whole grains and light vegetables for dinner.
2. Vegetarian collocation
Reasonable collocation of food and vegetables with meat and vegetables can not only make the nutrients needed by the human body complete and complement each other (that is, the complementary effect of nutrition), but also the diversification of food can promote appetite and enhance the absorption and utilization of nutrients by the body.
Step 3 diversify your diet
Reasonable nutrition is of great significance to the healthy growth and study of teenagers. According to the requirements of nutrition, teenagers should have staple food, non-staple food, meat and vegetables, and try their best to diversify. Reasonable staple food is flour products other than rice, such as noodles, steamed buns, steamed bread, jiaozi and wonton.
According to the advice of nutritionists, corn, millet, buckwheat, sorghum rice, sweet potato and other miscellaneous grains can be mixed into the staple food. In addition to eating flour snacks for breakfast, we should also insist on drinking milk or soybean milk.
4. All kinds of food that teenagers need every day.
For example, 300-500 grams of grain (male high school students must absolutely guarantee 500 grams of staple food every day), meat birds 100-200 grams, bean products 50- 100 grams, eggs 50- 100 grams and vegetables 350-500 grams. Others should also eat more fruits and nuts, kelp, seaweed and seafood, mushrooms, fungus and other algae foods, and also choose to eat once a week.
Teenagers need more calcium, and eat more shrimp skin, sweet and sour pork ribs, fried fish (fish bones are edible), bone soup and so on. And supplement the calcium needed by teenagers' bones through diet.
Extended data:
Common disadvantages of teenagers' diet
Don't understand the real function of nutrients. Nutrients are exogenous, trace, regulatory, specific and extensive. Even water is the main component of cells and body fluids: it contributes to circulation and other physiological functions; Maintain and regulate body temperature; Lubrication, etc. Without vitamins and minerals, people can only live 10 days! Most of the reasons for teenagers' physical discomfort are due to insufficient vitamins and minerals.
Lack of vitamins and minerals will not only lead to beriberi and anemia, but also many unexplained physical symptoms, such as fatigue, impatience and rough skin, are almost all manifestations of vitamin and mineral deficiency.
Blind supplementation of nutrients and vitamins can be divided into water-soluble and fat-soluble. Some students think that the more these vitamins, the better, but they are not. Excessive intake of fat-soluble vitamins will be toxic, and it will oppress the nervous system and tissues, which is not good for growth.
Be picky about food and eat less. The best nutrition comes from natural fruits and vegetables. They are not only easy to absorb, but also can regulate metabolism. Maybe the study pressure is too heavy. Some students are picky about food, eat less or eat junk food that can only fill their stomachs but can't supplement nutrition, so that their bodies can't get nutrition in time. This will not only affect their physical development, but also affect their intellectual development, causing serious harm to the growing teenagers.
People's Daily Online-Four Principles of Dietary Matching for Teenagers Remember to diversify your diet.
People's Network-How should teenagers eat? What to eat?
Baidu encyclopedia-teenagers nutrition