Experts have confirmed that three meals a day is more reasonable than two meals a day and more meals a day. This is because the food stays in the stomach for 4 to 5 hours, and the stomach is only willing to accept the next meal after emptying. And make the digestive tract rest, and the digestion and absorption of nutrients are good.
The meal time for three meals a day is: breakfast from 7: 00 to 8: 00, lunch11:30 ~12: 30, and dinner from 5: 30 to 6: 30; Moreover, the calorie distribution of three meals should be reasonable, that is, breakfast accounts for 30%~35% of the total calories of the whole day, lunch accounts for 40%~45%, and dinner accounts for 20%~30% of the total calories of the whole day. Dietary balance is to arrange children's three meals a day reasonably, meet the needs of children's growth and development, and achieve a balanced diet. First of all, we should educate our children to have a good breakfast. Physiologically speaking, breakfast is the most important meal of the day. I slept all night and didn't eat for more than ten hours. Every morning is often a time of intensive study and activities. If you mix up carelessly in the morning, your body's consumption will be irresistible, especially around 1 1 point. Because of hunger, your blood sugar can't be maintained at a normal level, and you can't concentrate when you start studying, and you will be confused, depressed and unresponsive. Breakfast is best to have both carbohydrates and a proper amount of high-quality protein and fat, such as steamed stuffed bun, soybean milk, milk, eggs and other mixed foods, which can stay in the stomach for a long time and maintain the need of heat energy.
Thousands of meals are the main meals of the day, so we should provide enough food, such as rice and steamed bread. Vegetables should also be accompanied by some lean meat and the like to ensure the intake of various nutrients. Only in this way can we adapt to the characteristics of long afternoon schedule and many cultural and sports activities.
Dinner should choose a light and less greasy diet and vegetables rich in vitamins and crude fiber, which can not only help digestion, but also supply a lot of inorganic salts and trace elements. It is best to eat until you are 80% full. If you eat too much dinner and it is not easy to digest, most of the blood will supply digestive function during sleep, and the blood distribution in the brain will decrease accordingly, so you will fidget and dream more at night during sleep. Because the abdomen is full and uncomfortable, it also affects sleep and digestive function. In addition, long-term excess energy is converted into fat and stored under the abdominal wall, and fat accumulation makes people fat.
Adding meals between classes is an important way to supplement the lack of calories in breakfast. It can be organized by the school to supplement food after the second class, such as milk or soybean milk, snacks or bread. You can also bring it from home.