On the school menu. Meals in schools. School canteen. Sample menu. Meal, dish name

The food of school students should be not only tasty, but also healthy, so a number of factors must be taken into account when creating a menu for every day for a school canteen. Thus, the energy value of all meals offered to children and adolescents should be in accordance with their physiological needs, while attention is also paid to the balance in the diet of schoolchildren of all basic nutrients.

The best option for an educational institution is the presence of an approximate menu for two weeks. It is developed taking into account the physiological needs of children and adolescents, as well as comply with all sanitary rules and regulations.

Sample lunch menu for students

Dishes on the menu must be rotated, and not repeated from day to day, the allowable rotation period is two to three days. As for products, vegetables, meat, milk, bread, and butter are quite appropriate in the daily diet. Several times during the week, dishes from fish, cottage cheese, eggs, etc. can be included in the menu.

The mass of servings of dishes is calculated based on the age of the students. The main recommendations are given in the table:

What's for breakfast and dinner?

The school breakfast menu includes a salad, a hot meat or fish dish, and in addition to them, tea or another hot drink. Vegetables and fruits are quite appropriate for breakfast.

Lunch is the main meal of the day. The lunch menu for schoolchildren traditionally includes a salad, a first course, that is, soup, a second course of fish, poultry or meat, as well as a sweet dish.

For an afternoon snack, schoolchildren can be offered confectionery, though only without cream, or bakery products. From drinks, kissels and juices will be optimal for this meal.

Dinner can consist of porridge, a second course and, of course, a drink. For the second dinner, for example, buns are suitable, fruits will also be a good addition.

One should also take into account such a factor as the energy value of each of the meals (from breakfast to dinner). Approximate indicators are shown in the table:

* In some cases, deviations from the above-described calorie norms are acceptable within five percent, but at the same time, the average indicators for the week must remain in accordance with all requirements.

Another indicator that must be considered when developing a menu designed for a school cafeteria is the ratio of nutrients, namely proteins, fats and carbohydrates. The following ratio is considered optimal: proteins - 10-15%, fats - 30-32%, carbohydrates - 55-60%.

Dishes under the ban

However, according to sanitary and epidemiological requirements, not all dishes can get on the table to schoolchildren. So what was banned?

• Mushrooms

According to experts, there is no place in the school menu for dishes made from mushrooms.

The menu for schoolchildren cannot include the meat of wild animals (venison, etc.), as well as waterfowl.

• concentrates

It is unacceptable to include in the menu dishes, both first and second, prepared on the basis of instant concentrates.

• Beverages

It is assumed that schoolchildren should not quench their thirst with natural coffee, kvass, carbonated drinks. About the ban on alcohol and energy drinks, I think no explanation is needed.

• Stale and "yesterday"

Of course, the menu cannot include dishes of poor quality, spoiled and expired products. You can not serve dishes that were prepared the day before and even leftovers from the previous meal.

• Sweets

Young sweet teeth are also deprived of the opportunity to eat cream cakes and pastries, as well as caramel, in the school cafeteria. Under the strictest ban and chewing gum.

• Doubtful

Meat and offal that have not passed veterinary control. By the way, from the offal in the menu of the school cafeteria, you can only include the heart, liver and tongue. Contaminated cereals and flour, and with them bombed cans, are also banned.

• Sauces and condiments

Spicy seasonings, such as pepper, horseradish, etc., are inappropriate in dishes intended for schoolchildren. Mayonnaise, ketchup, and other spicy sauces are banned from sauces.

This list also includes raw smoked sausages, French fries and absolutely exotic apricot kernels against the general background.

At present, the nutrition of schoolchildren consists of continuous snacks on the run in between lessons, sections and circles. The reasons for this are improperly organized nutrition, a reasonable attitude of children to food intake and, in general, to a healthy lifestyle that is not laid down in the family. Unlike an adult organism, a child’s body begins to react faster to a lack of useful substances and an excess of unnecessary ones, which has extremely negative consequences. The nutrition of a ten-year-old child should be strictly regulated to ensure the full development of a growing organism, the normal functioning of the nervous and endocrine systems, the prevention of eye diseases and the development of anemia, and also to form a normal social and physiological adaptation. Only in this case the child will be healthy, enduring and less tired.

For the normal functioning of the nervous system and especially the brain, unsaturated fatty acids and vitamins A, D and E must be supplied with food, they contain unrefined linseed, sunflower, olive oils, fish oil. It is enough to add daily 1-2 tbsp. l. mixtures of these oils in salads or vegetable stews.

Vegetable food is required. In order for the body to receive a complete set of all vitamins, you need to eat at least 4 medium-sized fruits (apples, pears, oranges, peaches, etc.) and 300-400 grams of any vegetables.

Greens, spices, spices, legumes, seeds and nuts, leafy and herbal teas should be included in the diet. You need to cook salads, vegetable soups, vegetable cuts, side dishes of stewed vegetables.

Very useful for a growing body of porridge: buckwheat, oatmeal, pearl barley, millet, which can be used every day as a side dish or as an independent dish, adding butter and dried fruits to them. Croup per day is recommended to use up to 50 g. But there is little benefit in pasta, it is advisable to eat no more than 20 g per day.

Eggs are an important and irreplaceable product for children. You can give them to a ten-year-old child every day, 1 pc.

A child should eat meat daily, because it is a pure protein of animal origin, which ensures full growth, good brain function and the immune system. It is better to eat meat in the morning, beef, poultry and rabbit are suitable. The volume per day is not less than 150 g. The requirements for animal protein are higher in children involved in sports and in boys compared to girls.

1-2 times a week instead of meat for lunch, fish should be given (150-200 g). Marine fish contain more iodine than river fish.

Milk and dairy products the child should eat every day. The volume of milk or kefir can be brought up to ½ liter per day, cottage cheese - 100 g, cheese - 10 g. You should pay attention to the shelf life (it should not exceed 2 weeks) and the content of additives and preservatives (they put an additional burden on the kidneys and liver, make them work harder). In a word, the safer and more beneficial it is for the child's body.

The daily requirement for vitamins of a child at 10 years old:

• A - 1.5 mg;
• B1 - 1.4 mg;
• B2 - 1.9 mg;
• B6 - 1.7 mg;
• PP - 15 mg;
• C - 50 mg.

Diet

A full breakfast will give you strength and energy for the whole day.

For a day with food, an average of 2300 kcal should enter the body of a 10-year-old child.

Proteins, fats and carbohydrates in a ratio of 1:1:5, namely: 80 g of proteins (50% animal origin), 80 g of fats (20% of animal origin) and 350 g of carbohydrates.

Food should enter the body in 4-4.5 hours.

The child should receive hot meals at least 3 times a day.

With breakfast, a child should eat 25% of the daily food intake, with lunch - 30-35%, with an afternoon snack - 15%, with dinner no more than 25%.

A hearty and complete breakfast is a must! It has been scientifically proven that children who have a hearty breakfast every day are more intellectually developed, they have a better memory and they do not suffer from overweight, but in children who are hungry in the morning, they begin to overeat during lunch and dinner, metabolic processes are disturbed in the body and energy goes to the formation of adipose tissue. Also, children who have a hearty breakfast are less likely to suffer from colds.

The best breakfast foods are cereals, boiled eggs and scrambled eggs, dairy products and fruits.

The next meal should take place before 12 noon, the so-called second breakfast. It is important to explain to the child that during the lessons the brain is actively working and needs an additional amount of energy. It can be fruit, vegetable salad or curd cheese.

In the period from 12:30 to 13:30, the digestive organs are actively working and food is absorbed better, this time is the most suitable for lunch. Everything that enters the stomach will be well absorbed and satisfy the body in the accumulated needs. Lunch should consist of the first, second and third, but in no case from buns, cakes, sandwiches, chips, instant noodles.

Between lunch and dinner, the child should eat an afternoon snack. It can be some kind of vegetable side dish or a dish of cottage cheese, scrambled eggs or just fruits and berries.

Not later than 19 hours, about 2 hours before bedtime, it is best for the child to offer dinner (cottage cheese, fish, eggs, vegetables, porridge, milk, kefir, yogurt).

There is one rule in eating: you should eat slowly, chewing each bite. It is best not to have conversations over food, especially educational ones. Any negativity or quarrel inhibits the secretion of digestive juices and food will be absorbed worse. It is advisable to eat at the same time, if this is not possible, teach your child to carry a snack prepared at home in a backpack (fresh fruits or dried fruits, cheese or cottage cheese, it’s just great if it is a side dish with a cutlet in a container or a wide-mouth thermos, intended for solid food).

What foods to watch out for

It is necessary to completely exclude the so-called fast food products (chips, crackers, noodles from packages) from the children's diet. In their composition, they have a lot of salt, flavor enhancers and preservatives, in turn, the kidneys and liver, trying to rid the body of these harmful substances, get a big load, which can subsequently lead to serious diseases. Therefore, the child should explain what harm they bring to the body, and not just scold and forbid them to eat.

It is undesirable to often give children sandwiches, pies, buns, hot dogs and hamburgers, french fries, cereals, sticks and curly corn products.

• First, these foods strongly affect the pancreas, leading to fluctuations in blood sugar levels.
• Secondly, they affect the nervous system. It has been proven that the more schoolchildren consume such products, the worse they tolerate stress and more often suffer from depression.
• Thirdly, it leads to the rapid deposition of extra pounds, which overload the work of the heart and kidneys, increase the risk of developing diabetes.

There is also evidence that starch, after undergoing heat treatment, releases substances that contribute to the development of cancer, and substances are obtained from fats that have an effect similar to the mechanism of drug addiction.

These products are poor in vitamins and minerals, and yet only 10% of children of this age have a complete supply of vitamins. The same number of children suffer from beriberi, a third of children have a lack of one or two vitamins. External symptoms of vitamin deficiency are easy to detect: bleeding gums, cracked lips, dry and flaky skin. With a lack of calcium, disturbances occur in the bone and muscle systems, which can contribute to the development of scoliosis, osteoporosis, and the bones become brittle. A lack of iron leads to anemia, a lack of iodine leads to a decrease in intelligence and diseases of the thyroid gland. Therefore, it is necessary to control the nutrition of children very strictly.

Interesting to know! Regular consumption of high-carbohydrate foods increases the risk of developing alcoholism. Scientists conducted a study with rats that sat on a carbohydrate "school" diet with a poor content of vitamins and minerals. As a result, it turned out that such nutrition contributed to the development of alcoholism in rats, and when transferred to a rational full-fledged diet, the need for alcohol in rats decreased by 50%.

Approximate menu of a ten-year-old student

• 1 option:

Breakfast: scrambled eggs 100 g / cereal porridge 200 g, bread 50 g and tea with milk and sugar 240 ml.

Second breakfast: beet salad with green peas 100 g / carrot salad with cheese 100 g.

Lunch: borsch 200 ml, bread 50 g, stewed vegetables 200 g, cutlet 100 g, tea - 240 ml.

Snack: kefir or milk 200 ml / any fruit.

Dinner: stewed vegetables 200 g / cottage cheese casserole 180 g, boiled chicken 100 g, berry jelly 240 ml.

• Option 2:

Breakfast: porridge 200 g / cottage cheese 100 g with sugar 5-10 g, milk 200 ml.

Second breakfast: fresh cucumbers or tomatoes 200 g.

Lunch: soup with meatballs 200 ml, potato / flour pancakes 200 g with sour cream 20 g, fruit juice 200 ml and biscuits 50 g.

Snack: 1 baked apple/kefir 200 ml.

Dinner: vegetable salad 200 g, fish 100 g, compote 240 ml.

• 3 option:

Breakfast: low-fat cottage cheese 100 g, milk / apple compote 200 ml.

Second breakfast: any fruit / vegetable salad 200 g.

Lunch: milk soup 200 ml, mashed potatoes 150 g, fish 150 g, beetroot salad 150 g, tea 240 ml, biscuits 50 g.

Snack: cottage cheese cheese with dried fruits / fruit.

Dinner: beet salad with sour cream and eggs 200 g, vegetable juice 200 ml.

Before going to bed, the child can also be offered a glass of kefir or yogurt.

Diet for children 10 years old with overweight and obesity

On a note! Overweight in the post-Soviet space affects about a third of the population, half of them are under 18 years old. Over the past twenty years, obesity has doubled in children aged 6 to 11. According to the WHO (World Health Organization), 155 million school-age children are obese on the planet. In Europe, 10–30% of schoolchildren aged 6–11 years are overweight. And in the United States and Australia, the incidence of obesity in preschool children has increased by 70% over the past 10 years, moreover, more among boys. By the way, obesity in boys develops 1.5 times more often than in girls, and in urban children 2 times more often than in rural ones.

The consequences of obesity are extremely unpleasant, and this is a reason to think before it's too late: most often, children who were obese in childhood are overweight in adulthood.

Nutrition rules:

• The diet should be fractional (up to 6 times a day) so that the body does not have time to get hungry.
• The total calorie content should be 80% of the age, i.e. no more than 1700 kcal.
• The bulk of the food should fall on the period before 14:00;
• Dinner no later than 19:00.
• Teach your child to eat slowly, little by little.
• Limit the child's fluid intake - no more than 1.6 liters per day (including soups, cereals and fresh fruits and vegetables).
• Give preference to lactic acid products (cottage cheese, kefir, yogurt and sour cream), better low-fat, fatty and sweet dairy products should be discarded.
• There is more fiber.
• First, wean the child from overeating and only then gradually switch to a diet over 1.5–2 weeks.
• You can not practice a starvation diet, so as not to starve the young brain.
• And of course, control physical activity: sit at the computer and TV for no more than 2 hours a day.

Exclude:

• Confectionery and any sweets except honey.
• Easily digestible carbohydrates and compensate for them with animal proteins (milk, cottage cheese, eggs and meat).
• Restriction of fatty foods, it is better to use butter from fats.
• Fried, salted and smoked.
• Semolina and oatmeal no more than 1 time per week.
• Give up pasta.
• Replace dried fruits and bananas with unsweetened apples and pears.
• Fatty meats.
• Sweet drinks, especially carbonated drinks like Fanta and Coca-Cola.
• Reduce your daily intake of sugar and baked goods by 50%.

But you can expand the diet by: 250–300 g of vegetable soups, 150 g of meat (poultry, beef) or 150 g of fish or seafood, 200 g of fat-free cottage cheese, milk (kefir, yogurt) up to ½ l daily, cheese 50 g, 1 -2 eggs (3 times a week), buckwheat and barley porridge.

But vegetables can be eaten in large quantities. The menu recommends all types of cabbage (150 g), radishes, fresh cucumbers and tomatoes, lettuce, zucchini and (vegetables, except for cabbage, up to 400 g), however, no more than 250 g of potatoes per day, and a maximum of 1 kg per week . Fruits should be eaten unsweetened and up to 450 g per day. Sugar - 10 g.

In addition to the diet should be accompanied by daily physical activity, jogging and walking in the fresh air. It is recommended to reduce body weight by ½ kg per month and no more than 7 kg per year.

food calorie table

Teach kids from childhood to proper food and healthy eating habits, try to always have something cooked for them at home so that the children can warm up dinner themselves. Encourage them to bring food to school or other activities in a container, encourage them not to forego school meals. Proper nutrition and a reasonable diet laid down by your joint efforts will become the basis of health for your children.

When a child begins to go to school, the requirements for his nutrition change, because schoolchildren have quite large psychological and mental stress. In addition, many children attend sports sections. At the same time, the body continues to grow actively, therefore, sufficient attention should always be paid to the nutrition of a school-age child. Let's find out what foods children over 7 need, how much a student should consume them daily, and how best to build a menu for a child of this age.

It is necessary to provide proper nutrition to the student and accustom him to healthy food.

Principles of healthy eating

A child over the age of 7 needs a balanced, healthy diet just as much as younger children.

The main nuances of nutrition for children of this age are as follows:

• During the day, so many calories should come from food to cover the energy costs of the child.
• The student's diet should be balanced in terms of essential and non-essential nutrients. To do this, it is recommended to diversify it as much as possible.
• It is important to take into account the individual characteristics of the child's body.
• At least 60% of the proteins in the diet of a schoolchild should come from animal products.
• The amount of carbohydrates received with food for a student should be 4 times more than the amount of protein or fat.
• Fast carbohydrates, presented in the child's menu with sweets, should be up to 10-20% of all carbohydrates.
• It is important to have a meal schedule so that the child eats regularly.
• The student's diet should include bread, potatoes, cereals. Flour products for a child should be cooked on wholemeal flour.
• Once or twice a week, the child should eat fish. Also, at least once in the weekly menu of the student should be red meat.
• Legumes for a child of this age are recommended to eat 1-2 times a week.
• Every day in the diet of the child should be present five servings of vegetables and fruits. One serving is considered an orange, apple, banana or other medium fruit, 10-15 berries or grapes, two small fruits (apricot, plum), 50 g of vegetable salad, a glass of juice (only natural juice is taken into account), a tablespoon of dried fruits, 3 tbsp. l. boiled vegetables.
• Every day the child should consume dairy products. Three servings are recommended, one of which can be 30 g of cheese, a glass of milk, one yogurt.
• Sweets and fatty foods are acceptable in a student's diet if they do not replace wholesome and healthy foods, since there are very few vitamins and minerals in cookies, cakes, waffles, french fries and other similar products.
• It is worth minimizing the intake of synthetic food additives, as well as spices.

Include freshly squeezed fruit and vegetable juices in your child's diet

The needs of the child

Diet

The eating pattern of a school-going child is affected by changes in education. If the child is studying in the first shift, then he:

• Breakfast at home around 7-8 o'clock.
• Snacks at school at 10-11 o'clock.
• Lunches at home or at school at 13-14 o'clock.
• Dinner at home around 19 o'clock.

A child whose training takes place on the second shift:

• Breakfast at home at 8-9 o'clock.
• He has lunch at home before going to school at 12-13 o'clock.
• Snacks at school at 16-17 o'clock.
• Dinner at home around 20 o'clock.

Breakfast and lunch should be the most energetically valuable and provide a total of about 60% of daily calories. The child should have dinner a maximum of two hours before he goes to bed.

A good appetite most often occurs with an established diet and significant physical activity during the day.

What are the best ways to cook food?

Schoolchildren can cook food in any way, but still they are not recommended to get involved in frying, especially if the child has low activity or has a tendency to gain subcutaneous fat. The most optimal types of cooking for children are stewing, baking and boiling.

What foods should be limited in the diet?

Try to limit the following products in the child's menu:

• Sugar and white bread - when consumed in excess, they cause weight gain.
• Products containing food additives (dyes, preservatives, etc.).
• Margarine.
• Out-of-season fruits and vegetables.
• Sweet soda.
• Products with caffeine.
• Mayonnaise, ketchups and other industrial sauces.
• Spicy dishes.
• Fast food.
• Raw smoked sausages.
• Mushrooms.
• Deep-fried dishes.
• Juices in packages.
• Chewing gum and lollipops.

Carbonated drinks and foods with harmful additives should be excluded from the diet as much as possible.

What liquids to give?

The most optimal drinks for a school-age child are water and milk. The disadvantages of juices are high sugar content and high acidity, so they should either be given during meals or diluted with water.

The total amount of fluid that a student should consume per day is influenced by his activity, nutrition and weather. If the weather is hot and the child is active, give the child more water or milk.

Carbonated drinks and caffeinated foods are not recommended in primary school age. It is permissible for older students to give such drinks, but not during meals, since iron absorption worsens due to caffeine.

How to make a menu?

• For breakfast, it is advised to give 300 g of the main dish, for example, cereals, casseroles, cheesecakes, pasta, muesli. Offer him 200 ml of a drink - tea, cocoa, chicory.
• For lunch, it is advised to eat a vegetable salad or other snack in an amount up to 100 g, a first course in a volume of up to 300 ml, a second course in an amount of up to 300 g (it includes meat or fish, as well as a side dish) and a drink up to 200 ml.
• An afternoon snack may include baked or fresh fruit, tea, kefir, milk or another drink with cookies or homemade cakes. The recommended amount of drink for an afternoon snack is 200 ml, the amount of fruit is 100 g, pastries are up to 100 g.
• The last meal includes 300 g of the main course and 200 ml of a drink. For dinner, you should prepare a light protein dish for your child, for example, from cottage cheese. Also, dishes from potatoes and other vegetables, cereals, dishes from eggs or fish are well suited for dinner.
• For each meal, you can add bread in a daily amount of up to 150 g of wheat bread and up to 75 g of rye bread.

First of all, you need to consider what shift the child is studying in, as this affects his meals. In addition, it is recommended to make a diet not for one day, but for the whole week, so that the dishes are not repeated and all the necessary products are present in the weekly menu.

Discuss and make a menu for the whole week together if you are sure that the child will not be capricious. Involvement of the child in the process of cooking is welcomed.

An example of the correct menu for the week

Several useful recipes

Fish zrazy with cottage cheese

Pieces of fish fillet (250 g) beat off a little and salt. Mix cottage cheese (25 g) with herbs and salt. Put a little cottage cheese on each piece of fish fillet, roll up and roll in flour, and then in a beaten egg. Fry a little in a pan, and then put the zrazy in the oven to bring them to readiness.

Rassolnik

Peel, chop, and then sauté one carrot and one onion until they turn yellow. Add tomato paste (2 tsp), cook for 2-3 more minutes, then remove from heat. Peel three potatoes, cut into slices and boil until half cooked. Add browned vegetables to potatoes, one pickled cucumber cut into small cubes and a pinch of salt. Boil the soup until tender over low heat, and before serving, put a teaspoon of sour cream in each plate, sprinkle with chopped herbs.

Jellied meat balls

Take a pound of meat with bones and boil it by adding a quarter of a celery root and a quarter of a parsley root to the water. Drain the broth into a separate container, and chop the meat in a meat grinder along with the onion fried in oil. Add sour cream (2 tablespoons), grated butter (3 tablespoons), pepper and salt to the minced meat. Make small balls. Add pre-prepared gelatin (10 g) to the broth. Pour the broth over the balls and leave to set. You can add chopped boiled carrots and boiled chicken eggs to the balls.

Feed a schoolchild from a common table and show by your example how to eat

Possible problems

In the nutrition of a school-age child, various problems are possible that parents should be able to cope with in time.

What to do if the child does not eat the foods that he needs?

A child older than seven years has already developed tastes, so he may refuse certain foods, and it is not worth insisting that he eat them, despite disgust and rejection. So eating behavior can worsen even more. Parents should try to cook unloved foods in different ways, perhaps the child will like one of them.

For the rest, it is not necessary to insist on eating any food if the child’s diet can be called varied - if his diet contains at least 1 type of dairy products, 1 type of vegetables, 1 type of meat or fish, 1 type of fruit and any dish from cereals. These food groups must be on the children's menu.

Quick snacks in the school cafeteria

For younger students, educational institutions usually provide breakfast, and sometimes a hot lunch. If the student buys pastries in the canteen, parents should make sure that breakfast before school and lunch immediately after returning home are nutritious and made from healthy products. Also, give your child healthy alternatives to school muffins, such as fruit, yogurt, or homemade cakes.

Loss of appetite due to stress

Many schoolchildren experience serious psychological stress during training, which affects their appetite. Parents should carefully monitor the child and respond in time to a situation where stress has caused a decrease in appetite.

It is important to think over the rest of the child after returning home and on weekends, giving him the opportunity to switch attention and do what he loves. Hobbies help relieve stress, especially those associated with physical activity, for example, hiking, rollerblading, cycling, and various sports sections.

Lack of appetite is often caused by stress. Support your child and talk heart to heart with him more often

How to understand that lack of appetite is a symptom of the disease?

The fact that reduced appetite may be a sign of the disease will be indicated by such factors:

• The child is losing weight, he is inactive and lethargic.
• He has problems with stool.
• The child is pale, his skin is very dry, the condition of his hair and nails has worsened.
• The child complains of periodic pain in the abdomen.
• There were rashes on the skin.

Binge eating

Excessive food intake leads to overweight in children, the cause of which is most often heredity and lifestyle. For a full child, the doctor will recommend changing the diet, but parents may encounter difficulties. For example, in order not to tempt a child with sweets, the whole family will have to refuse them. In addition, the child will believe that the prohibitions are unfair, and can feast on forbidden dishes in secret.

It is best if a fat child communicates with a nutritionist alone, then he will more easily accept the advice of a doctor and feel more responsible. According to experts, overeating is often a sign of psychological distress, such as loneliness. Therefore, it makes sense to go with the child to a psychologist.

Improper nutrition and stress are the most common causes of overweight in children.

• Shared meals with parents will help to introduce the student to the principles of healthy eating, provided that the whole family eats properly. Teach your child more about the benefits of food and the importance of nutrition in maintaining health.
• If the child takes food to school with him, offer sandwiches with cheese, baked meat, a pie, a bun with cottage cheese, a bagel, a casserole, fruits, cheesecakes, yogurts. Think about how to package the food and how the child can eat it. To do this, you should buy special containers, as well as wrap sandwiches in film.
• Do not give children completely fat-free foods, but give preference to low-fat dairy products.

Carefree summer days are over, a new school year is coming. Every mother tries to give her best. Nutrition, in this case, is no exception. In the hustle and bustle of everyday life, it is very difficult for mom to find time to plan an approximate menu for a student for a week table. The table below will help mom easily feed her baby not only tasty, but also healthy food.

Schoolchild nutrition

The nutrition of a school student should be not only rich in vitamins and microelements, but also varied. Monotony in food leads to various pathologies. The greatest value for a growing organism is potassium, calcium, iron, phosphorus, magnesium and selenium. Products containing important elements of the periodic table must be in the daily diet of a student.

The fact has been scientifically proven that, during mental work, it spends a huge amount of energy. You can replenish the energy reserve in the child's body with a balanced diet. A sample student menu for the week, the table contains the necessary information.

Menu for a student for every day

Mom should remember that not only the contents of the plate are important, but also the design of the dishes. Decorate the dish offered to the child with a sprig of greens. A young gourmet will definitely appreciate your ingenuity. Surprise the baby: lay out in the form of an animal. The delight of the child will not be the limit! The main thing is that the dishes for the student are prepared with love and mother's warmth. And, of course, do not forget about the benefits and caloric content of food.

How to organize a healthy diet for a student. What are the nutritional features of schoolchildren and what should parents pay attention to first of all.

A good memory, perseverance and diligence in doing homework is not only the result of heredity and moralizing parents. In order for a child to study well, he must first of all be healthy.

And in maintaining children's health, as you know, nutrition plays an important role. A balanced diet and a sufficient amount of the necessary vitamins and minerals will make the child's immunity stronger, which means that he will be less susceptible to viral infections that often appear in the children's team.

In addition, properly composed nutrition will allow the brain to work better, process and remember information faster, which, of course, will have a better effect on academic performance. So what should be included? healthy school food?

Healthy eating rules for schoolchildren

The first thing parents should pay attention to is student diet. This is especially true for elementary school students. In kindergarten, educators and nannies took care of their daily routine and diet.

Those children who did not attend kindergarten were always under the supervision of their parents. Of course, in most schools organized elementary school meals in school canteens. However, watch what he eats and when no one else will.

That is why it is very often possible to see huge queues of children at breaks for chips or crackers. To avoid this, you need to teach your child to eat right from the first grade.

According to gastroenterologists, the frequency of meals for primary school children should be at least 4-5 times a day. Breakfast must be hearty and preferably carbohydrate. Carbohydrates are very useful for the body, as they produce glucose, which is necessary for the full functioning of the brain.

An ideal carbohydrate breakfast for a student would be cereals, for example, oatmeal, rice, buckwheat. You can boil them in milk and add pieces of fruit so that the child eats them with great appetite.

For lunch, the student must eat hot. If your child comes home early from school, you can arrange lunch for him or her.

If he studies for a long time or attends mugs after class, you should take care of a full meal for him.

Do not forget to also put healthy snacks in his briefcase so that he can refresh himself with them at recess. It can be cheesecakes, cheesecake, sweet bun. Take care of drinks too.

It is better if these are homemade drinks, not store-bought ones, and even more so, not sweet soda. The ideal option would be to buy a small thermos for your child and pour tea or other drinks into it. Don't forget to also give the student fruits to school, such as a banana or an apple.

But what you should not offer is all kinds of chips, crackers and various ones. Many parents give such products in the hope that the child will at least eat something. But you need to understand that there is no benefit from such food, but it can cause harm to health.

In addition, fast carbohydrates, which contain the listed products, can interrupt the appetite. Therefore, when the time comes for a full meal, the child simply does not want to eat anything.

Healthy eating: menu for a week for a student

You can make an approximate menu for the week, guided by these tips.

A child should not eat breakfast in a hurry and in a hurry. If the child does not want to eat anything immediately after waking up, then teach him to gradually get up earlier. So that he had time to get a little hungry before leaving the house.

Do not let your child go to school without first feeding him. But it's not worth it to be too zealous. Breakfast should be 25% of the total meal.

Lunch:

1. . Mandarin.
2. , cottage cheese or mushrooms.
3. . Banana.
4. A cheese sandwich.
5. 100 g Apple.
6. Bananas. Sandwich with homemade sausage.
7. Bun with fruit. .

The second breakfast falls at 10-11 am. During this time, children are usually at school. Therefore, the child should take the second breakfast with him. Try not to give your child perishable foods, store-bought sausage. Don't forget drinks and fruits.

As a lunch for the first, you can offer:

For the second:

1. Rice or buckwheat with chicken cutlet.
2. Stewed vegetables with meat.
3. Pilaf.
4. Meatballs with puree.

Be sure to complement your lunch with a light vegetable salad. If the child does not want to eat the first and second, you do not need to force him. Let him first eat a bowl of soup or borscht, and leave the meat dish with a side dish for an afternoon snack.

As a rule, children feel their norm, and if you have not interrupted his appetite for sweets in advance, then he will eat exactly as much as he needs.

For an afternoon snack, at about 3-4 pm, you can offer the student a glass of kefir or yogurt with cookies.

1. Chicken cutlets with vegetables.
2. Stewed vegetables with meat.
3. Omelet with sausage, mushrooms or cheese.
4. topped with mashed potatoes.
5. Meatballs.

Dinner should be no later than 2 hours before bedtime. It is desirable that it be protein, but this is not essential. Try to choose for your child those dishes that he likes. But don't forget about diversity.

Rational nutrition of schoolchildren should include both proteins, and carbohydrates, and fats. Remember that children need more carbohydrates than adults. Therefore, you should not limit their consumption. - cereals, bread, potatoes, fruits, honey.

Schoolchildren's diet junior classes should contain approximately 2300 kcal. However, if the child is subjected to increased physical and mental stress, for example, additional sports or studies at a school with an enhanced curriculum, then the number of calories should be increased by 10%.

Composing menu for the student, you must consider not only the benefits of the products, but also the taste preferences of your child.

Look for new ways to prepare healthy foods that he will enjoy. But never force him to eat something. Remember that any child is individual and there is simply no one universal recipe for everyone.