Teenagers should pay attention to diet:
Eat more cereal to provide enough energy. Middle school students need more energy than adults, and men need more energy than women. The daily energy demand is about10040-11720 kilojoules (2400-2800 kilocalories).
To ensure the intake of fish, meat, eggs, milk, beans, vegetables and fruits, the increase of protein's demand is particularly prominent in adolescence, reaching 80 ~ 90g per day, of which 40% ~ 50% are high-quality protein, so there should be enough animal food and legume 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 middle school students. Especially the calcium intake, according to the national nutrition survey data, the average calcium intake per person per day is 34 1-374 mg, which is only 38.9% ~ 52.5% of the supply standard, so milk and dairy products are indispensable in the diet.
Avoid overeating, picky eaters and blind dieting, eat less snacks and develop good eating hygiene habits. For girls, due to the influence of social customs, paying too much attention to their body shape, blindly losing weight or even dieting may seriously affect their children's eating 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.
Develop a good habit of eating breakfast, and add a glass of milk or soybean milk between classes when necessary; A nutritious breakfast not only ensures the normal development of middle school students in the factory, but also plays an important role in improving their learning efficiency.
Taking part in sports activities, strengthening physical exercise, combining proper exercise with reasonable nutrition can promote the growth and development of middle school students, 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.
Adolescent studies are heavy, so we should pay attention to the consumption of some nutrients during the intense study, such as protein, vitamin A and vitamin C, such as nutrition and diet during the examination. 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.