Knowledge of healthy eating among adolescents 1. Eat more cereal to provide enough energy.
Teenagers need more energy than adults, and men need more energy than women, which is about10040-11720 kilojoules (2400-2800 kilocalories) per day.
2. Ensure the intake of fish, meat, eggs, milk, beans, vegetables and fruits.
The demand for protein in adolescence is particularly prominent, reaching 80 ~ 90g per day, of which 40% ~ 50% should be high-quality protein, so there should be enough animal food and soybean food in the diet; Vitamins A, D, C, B and minerals such as calcium, phosphorus, zinc and iron play an important role in the physical and mental development of teenagers. In particular, the intake of calcium, according to the national nutrition survey data, is 34L-374mg per person per day, which is only 38% of the supply standard. 9%￣52。 5%, so milk and dairy products are indispensable in the diet.
3. Avoid overeating, picky eaters and blind dieting, eat less snacks and develop good eating hygiene habits.
For girls, due to the influence of social atmosphere and customs, paying too much attention to their body shape, blindly losing weight or even dieting may seriously affect their feeding behavior, while the physiological development characteristics of girls require that they should not consume too little fat; 25% ~ 30% of girls' daily energy supply should come from fat, and the ratio of animal fat to plant fat is 1: 2. Healthy snacks include dairy products such as milk and yogurt, various fresh fruits and vegetables, nuts such as peanuts and walnuts. In addition, don't eat too many snacks and don't affect the dinner.
4. Develop a good habit of eating breakfast
If necessary, add a cup of milk or soybean milk between classes; A nutritious breakfast not only ensures the normal development of factory teenagers, but also plays an important role in improving their learning efficiency.
5. Take part in sports activities and strengthen physical exercise.
The combination of moderate exercise and reasonable nutrition can promote the growth and development of teenagers, improve cardiopulmonary function, improve people's endurance, reduce body fat and improve mental state. This economic, practical, effective, drug-free and side-effect-free measure plays an important role in improving the quality of life and health of our people.
6. Adolescent studies are heavy, and attention should be paid to nutrition and diet during intense study such as exams.
When the human body is under stress, the consumption of some nutrients such as protein, vitamin A and vitamin C will increase. Pay attention to the supplement of these nutrients. Fish, lean meat, liver, milk, bean products and other foods are rich in protein and vitamins, while fresh vegetables and fruits are rich in vitamin C and minerals.
Dietary Precautions for Teenagers (1) Dietary diversification
Adolescence needs high energy and rich nutrition, so according to the requirements of nutrition, a day's diet should have staple food, non-staple food, carefully prepared meat, and try to be diversified.
In the composition of staple food, in addition to rice, we should eat more flour products, such as noodles, steamed buns, steamed bread, jiaozi, wonton, etc., and should also mix corn, millet, buckwheat, sweet potato, sorghum rice and other miscellaneous grains into the staple food.
In addition to staple food, there are certain animal foods, bean products and fruits and vegetables, among which green leafy vegetables should account for more than half of all dietary components.
In addition to dinner, we should also prevent too many snacks, pay attention to proper selection, and try not to eat smoked and fried foods. At the same time, we should also prevent the taboo tendency caused by paying too much attention to body shape.
(2) Arrange three meals a day
Similar to school-age children, teenagers should arrange three meals a day to meet their physiological functions and actual needs.
Choose high-calorie food for breakfast, with enough calories to ensure the needs of physical activity and mental activity in the morning. The ideal breakfast for teenagers should be a glass of milk, a proper amount of fresh fruits and vegetables, and 65,438+000 grams of staple foods, such as bread, steamed bread, biscuits and other foods with high carbohydrate content.
Lunch should be rich in protein and fat, because lunch should not only replenish the energy consumed in the morning, but also store energy for the consumption in the afternoon. The heating of lunch should account for 35% ~ 40% of the total heat energy of the whole day.
As for dinner, you should eat whole grains and light vegetables, and don't eat too much protein and fat, so as not to cause indigestion and affect your sleep.
During the examination, the dietary quality should be improved, and high-quality protein and lipids, especially vitamin A, vitamin B 1, vitamin B2 and vitamin C, should be supplemented to supplement the special consumption under the intense activities of the advanced nervous system.
(3) Ensure the intake of fish, meat, eggs, milk and fruits and vegetables.
The demand for protein in adolescence is particularly prominent, reaching 80-90g per day, of which 40%-50% are high-quality protein, so there should be enough animal food and soybean food in the diet. Especially the calcium intake, according to the national nutrition survey data, the daily calcium intake of China people is 34 1? 374 mg, only 38.9% ~ 52.5% of the supply standard. Teenagers are in a long physical stage, so they should pay more attention to calcium intake, so milk and dairy products are indispensable in their diet.
For girls, due to the influence of social atmosphere and customs, they may pay too much attention to their body shape and blindly lose weight or even diet. However, the growth and development of girls are also inseparable from the intake of fat. 25%-30% of girls' daily energy supply should come from fat. So girls should eat more fresh fruits and vegetables, nuts and healthy milk and yogurt products.
Moderate physical exercise can promote the growth and development of teenagers, improve physical endurance, reduce body fat and improve cardiopulmonary function. Therefore, teenagers should pay more attention to strengthening exercise and improving their quality of life and health while eating reasonably.
Health tips
Teenagers should diversify their daily diet, provide adequate, comprehensive and balanced nutrition, and ensure the needs of physical development.
Teenagers should avoid overeating, picky eaters and blind dieting, eat less snacks and develop good eating hygiene habits.
A nutritious breakfast can not only ensure the normal development of teenagers, but also play an important role in improving their learning efficiency.