The rhythm of a student's life is very tense - every day during his studies he receives new information, remembers, thinks, spends time actively during breaks and physical education lessons. And also the efforts that some have spent in additional sections and circles. That is why it is especially important to provide the child with adequate nutrition during this period. After all, it is from the products that he receives the energy he needs.
Instructions
Step 1
Make sure that the student eats on time. At this age, it is especially important not to skip breakfast, lunch and dinner, which should take place at approximately the same time. The student needs snacks, since the growing body needs more nutrients.
Step 2
Make a student's menu in such a way that 40% of it is occupied by carbohydrates - they are the source of energy that children especially need. 30% should be allocated to protein foods. A little less - healthy fats, which a child should get from dairy products, cereals, vegetable oil and fish. And, of course, do not forget about vitamins, the sources of which are fruits and vegetables. The latter also contain fiber, which will aid in good digestion.
Step 3
To prevent carbohydrates from affecting the student's figure, try to give foods containing them for breakfast. It is best if this meal consists of oatmeal, rice, semolina or wheat porridge and black tea with milk. To diversify such a menu, you can add honey, nuts or fruits to the dish. Alternatively, from time to time, you can give the student milk soups, muesli with natural yogurt, curd products, sandwiches with cheese and butter. Hot drinks - cocoa, milk or rosehip decoction.
Step 4
For lunch, be sure to cook soup or borsch for the student. For the second, you can offer your child some kind of meat or fish dish with a salad of fresh vegetables. At the same time, it is also not necessary to overfeed the student if he refuses the supplement. It is better to let him go for a walk in the fresh air - then he will definitely return home with appetite.
Step 5
If there is an opportunity to feed the student with an afternoon snack, cook him cocoa or compote. Offer a small amount of cookies, dryers or crackers, cottage cheese to the drink. Give me some fruit or nuts. If he is very hungry, you can make a sandwich without harmful sauces or boil an egg.
Step 6
Try not to make dinner too high in calories. Oven-baked fish or meat with a side dish, pasta or omelet are best. But this meal should necessarily consist of a full-fledged hot dish, not snacks. An hour before bedtime, you can give the student a glass of milk with honey.
Step 7
To give your child something to eat between meals, give him an apple, a banana, a small bag of nuts, or some dryers with you to school. At this age, it is very important not to feel hungry for a long time, otherwise you can easily ruin your stomach.
