Proper nutrition at school presentation. "Basics of proper nutrition for younger schoolchildren" presentation for a lesson on healthy lifestyle on the topic. Proper nutrition for schoolchildren

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Proper nutrition for schoolchildren.
Biology research project. Head: Kurenkova T.A., biology teacher, Municipal Educational Institution Secondary School No. 16, Balashov, Saratov Region

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Basic principles of organizing healthy nutrition
The diet must correspond to an adequate energy value and the child’s energy expenditure. The diet must be balanced in all replaceable and essential nutritional factors. The diet should be as varied as possible, as this is the main condition for ensuring its balance. Optimal diet. Correct technological and culinary processing of products and dishes is mandatory, ensuring their high taste and preservation of the original nutritional value. Accounting individual characteristics children. Ensuring food safety, including compliance with all sanitary requirements to the state of the catering unit, the food products supplied, their transportation, storage, preparation and distribution of dishes.

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However, the organization of meals for schoolchildren aged 10-17 years has its own characteristics. During this period, you should pay special attention to the following points:

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When compiling a diet for schoolchildren aged 10-17 years, changes in physiological needs for nutrients and energy are taken into account depending on the age and gender of the child. Average daily norms of physiological needs for nutrients and energy for children and adolescents school age
Energy, kcal 2350 2750 2500 3000 2600
Proteins, g, including animals 77 46 90 54 82 49 98 59 90 54
Fats, g 79 92 84 100 90
Carbohydrates, g 335 390 355 425 360

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Minerals, mg
Substances 7-10 years old 11-13, boys 11-13, girls 14-17, boys 14-17, girls
Calcium 1100 1200 1200 1200 1200
Phosphorus 1650 1800 1800 1800 1800
Magnesium 250 300 300 300 300
Iron 12 15 18 15 18
Zinc 10 15 12 15 12
Iodine 0.10 0.10 0.10 0.13 0.13
Vitamins
Substances 7-10 years old 11-13, boys 11-13, girls 14-17, boys 14-17, girls
C, mg 60 70 70 70 70
A, µg 700 1000 800 1000 800
E, mg 10 12 10 15 12
D, µg 2.5 2.5 2.5 2.5 2.5
B1, mg 1.2 1.4 1.3 1.5 1.3
B2, mg 1.4 1.7 1.5 1.8 1.5
B6, mg 1.6 1.8 1.6 2 1.6
PP, mg 15 18 17 20 17
Folate, mcg 200 200 200 200 200
B12, mcg 2 3 3 3 3

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The approximate weight of the daily diet (net) for adolescents 14-17 years old is about 2.5 kg. Based on these data, it is possible to create an average daily set of products needed for schoolchildren.
Products Schoolchild's age Schoolchild's age Schoolchild's age Schoolchild's age
Products 7-10 years old 11-13 years old 14-17 years old Boys 14-17 years old Girls
Wheat bread 150 200 250 200
Rye bread 70 100 150 100
Wheat flour 25 30 35 30
Cereals, legumes, pasta 45 50 60 50
Potatoes 200 250 300 250
Various vegetables 275 300 350 320
Fresh fruits 150-300 150-300 150-300 150-300
Dry fruits 15 20 25 20
Sugar 60 65 80 65
Confectionery 10 15 20 15
Butter 25 30 40 30
Vegetable oil 10 15 20 15
Egg, pcs. 1 1 1 1
Milk, KMPr 500 500 600 500
Cottage cheese 40 45 60 60
Sour cream 10 10 20 15
Cheese 10 10 20 15
Meat, poultry, sausages 140 170 220 200
Fish 40 50 70 60

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Breakfast at home
Often children have a poor breakfast before school or refuse to eat at all. This could be bad for their health. Breakfast food should not be “heavy”, oversaturated with fats. It could be: fish, boiled egg or omelet, cutlet, cottage cheese, porridge. And definitely - some vegetables. You can supplement the menu with tea, cocoa with milk or juice.
You need to take with you to school: a sandwich with boiled meat or cheese. You can have yogurt, bagels, pies, cheesecakes, casseroles. In autumn, apples, pears, cucumbers or carrots are especially good. The student can take juice, compote or tea with him in a thoroughly washed flask or bottle. It is very important to keep in mind that some foods can spoil quickly at room temperature. Meat products spoil especially quickly. Stale boiled sausage will only harm your stomach. This topic is especially relevant during the cold season, when schools turn on the heating and food spoils faster.
Breakfast to go

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Hot lunch
Therefore, it is important for a schoolchild to know, especially if he stays after school for an “extended period,” that it is very important and healthy to eat “hot” food. If a student is in class for up to an hour or two and then goes home, adults should make sure that a full lunch is waiting for him there.
Of great importance is how the school breakfast is packaged and under what conditions the child will eat it. You can use plastic bowls (in the bowls the food will not lose its original shape and will not stain textbooks), or cling film. From a food hygiene point of view, breakfast packed in film is safer and more convenient. It's no secret that schoolchildren do not always wash their hands before eating. In such a bag you can bite a sandwich without touching it, holding only the film. True, this does not mean that the student does not need to take care of the cleanliness of his hands.

Home packaging
A “school sandwich” cannot replace a full lunch.

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Typical nutritional regimens for schoolchildren during training in the first and second shifts.
7.30 - 8.00 Breakfast at home 10.00 - 11.00 Hot breakfast at school 12.00 - 13.00 Lunch at home or at school 19.00 - 19.30 Dinner at home
8.00 - 8.30 Breakfast at home 12.30 - 13.00 Lunch at home (before leaving for school) 16.00 - 16.30 Hot meals at school 19.30 - 20.00 Dinner at home
First shift
Second shift

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Students of grade 8 “B” were asked to answer a number of questions regarding their daily diet in order to determine its completeness and correctness for health. The results of testing and questionnaires are presented in diagrams.

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Conclusion
Having analyzed the data obtained, we can conclude the following: Less than 40% of students follow a healthy diet. Almost everyone has time to have breakfast at home, but many consider their breakfast not correct and not complete; Half of the students in the class do not follow the evening meal schedule; It is encouraging that more than half of the class includes raw vegetables and fruits in their daily diet, however, the number of vegetables and fruits needs to be increased; Children prefer to eat black rye bread, which is healthier than white bread; Unfortunately, there is almost no milk and dairy products in the daily diet of students (less than 50% of children consume them daily); Most of the class consumes excessive amounts of sweets and does not limit the amount of salt consumed; Students useful and healthy food they prefer fatty, smoked and fried food, for some reason considering it the most healthy; Most often, guys drink water, tea, and completely refuse infusions of healthy herbs; All 8B students love to try new foods; 90% of the students in the class consider their weight to be normal, which is still true; A very small percentage of students in our class, when consuming products, look at the date of manufacture, nevertheless claiming that these products are environmentally friendly and harmless; The children are confident that the food they eat is varied, healthy and will keep them healthy for many years.
I think we need to think and reconsider our attitude towards our health, which is significantly influenced by the food we eat!

Have a snack. So it turns out that graduating class When it comes to preparing for entrance and final exams, teenagers have to meet with a gastroenterologist, undergo unpleasant tests, follow a diet and think not only about exams, but about whether to drink Maalox before or after meals. IN kindergarten or at home, as a rule, a lot of attention is paid to food. However, no one will monitor what, how and how much your child eats at school. It's no secret that most children will prefer sausages and pizza to soup or stew, or even forget that it's time

A little person who joins knowledge not only fulfills hard labour, but at the same time it grows and develops, and for all this it must receive adequate nutrition. Intense mental activity, unusual for first-graders, is associated with significant energy expenditure. And everything related to intellectual work depends on the body’s reserves of carbohydrates, mainly glucose. A decrease in blood glucose and oxygen levels below a certain level leads to impaired brain function. This may be one of the reasons for decreased mental performance and deterioration in perception educational material by students.

It is known that it is in the first 3-5 years " school life"changes are being formed in the human body that in the future will make themselves felt by gastritis, duodenitis, problems with the liver and gall bladder, constipation and other diseases of the digestive system. Do not forget about the problem of obesity: the body will be extremely reluctant to part with the excess weight gained during the period of active growth and the beginning of sexual development. It is clear that parents cannot come to school during recess with a pot of porridge or soup. baby food It doesn’t always work out either. But it is still possible to influence a student’s nutrition.

Schedule of classes in primary school usually quite clear and stable, so parents can organize the daily routine in such a way that the child has at least 3-4 main meals during the day. With high school students, everything is much more complicated: they have a more eventful life program, and coping with the teenage mentality and desire to do everything their own way is very difficult. One of the important arguments that works in this situation is the connection between food culture and appearance: something like “if you eat chips, you will get fat.” However, you still shouldn’t expect easy victories.

Breakfast Not every person's appetite wakes up when the alarm clock rings. It usually takes a couple of hours for the digestive system to fully awaken. It is on this physiological feature that the tradition of second breakfast is based - I must say, a completely justified tradition.

Breakfast Even if your child eats breakfast eagerly, try not to overload his body with easily digestible carbohydrates and fats: they provoke sharp increase, and then an equally sharp decrease in blood sugar, which greatly interferes with brain function. And excess fatty foods cause drowsiness. Many parents, of course, think that children are very active and “burn” everything they eat. However, this is a misconception and can lead to weight gain. Don't feed your children cereal instant cooking: They contain too much sugar!

Breakfast For those children who do not eat at home, the second breakfast should be the main breakfast: it should account for about 15-20% of the daily diet. The ideal option is porridge, milk soup or omelet. If your child does not go to the school cafeteria, take him breakfast with you. This can be fruit curd (bought in a store or prepared at home from natural cottage cheese - with fruits, berries or dried fruits), cheesecakes, casserole or fruit baked with cottage cheese, a bun or pie, a sandwich with cheese or ham (boiled sausage - not the best option: it contains a lot of fat, and it spoils quickly at room temperature).

Breakfast Please note: you should not give your child only fruit or a bag of juice with you - fruit acids can irritate the mucous membranes and should not be eaten on an empty stomach. You shouldn’t get carried away with “floury” breakfasts. Alternate buns and sandwiches with cottage cheese and casseroles. For normal functioning of the digestive system, it is necessary that not only carbohydrates enter the body with food (their work will last for minutes), but also proteins and fats. They stimulate the secretion of pancreatic juices and bile from the gallbladder. The regular absence of these components in food leads to disruption of the secretion of digestive juices and stagnation of bile, which can subsequently provoke precipitation of bile salts and the formation of stones.

Lunch If your child stays at school after 1:00 p.m., he or she must have a hot lunch. To be fair, it should be noted that food in school canteens in last years has changed a lot, and better side. At least the child now, as a rule, has a choice of hot dishes in the school canteen. For example, if for some reason he does not eat fish, he can take meat or chicken for lunch. If he doesn’t want rice, he takes buckwheat or potatoes. But it is also important to explain to the child how important a normal lunch is for his health.

Lunch likes soup, you can get by with a second course and salad. Lunch is the main meal of the day; it should include meat or fish and vegetables in any form: salad, stewed, mashed potatoes. If a child does not eat in the school canteen, lunch should wait for him at home. And for this there is absolutely no need to hire a nanny, grandmother and governess. He just needs to know where to find and how to heat food. But this needs to be taken care of in advance. A complete meal does not have to include three courses. If a child eats soup, that's good. Soup with meat or fish, borscht, cream soup, solyanka can themselves be the main dish. If the child is not

Lunch Parents often fill the refrigerator with store-bought semi-finished products - all sorts of dumplings and “ready-made” cutlets, citing the speed of preparation and the fact that the child eats them with pleasure. Well, of course, you can occasionally include semi-finished products in your diet, but you should absolutely not do this all the time: as a rule, these products contain a lot of fat, salt, soy protein and very little fiber.

Please note: pasta should not be an everyday dish either. They should not appear in a child’s diet more than 3-4 times a week. fish and other seafood should be on the table as often as possible (provided that the child is not allergic to fish - in this case, seaweed will do) potatoes are not a complete vegetable and contain little fiber, which is important for digestion

It is important... ...that your child's diet contains a full range of nutrients and is varied. It must contain plant and animal proteins and fats, and the carbohydrate part must be predominantly represented by complex carbohydrates, that is, cereals and fruits; easily digestible carbohydrates should account for no more than grams per day. The ratio of proteins, fats and carbohydrates should be close to the following: 1-1.5 (proteins): 2 (fats): 3.5-4 (carbohydrates)

Afternoon snack Afternoon snack is not a mandatory meal for school-age children, but it can be saved for first-graders - this will make it easier for them to adapt to the new daily routine. As an afternoon snack, you can offer tea, compote, juice with cookies or yogurt and some fruit. If a child attends a sports school, an afternoon snack won’t hurt either. Moreover, it can be denser than for ordinary schoolchildren and should include some kind of protein product - cheesecake, casserole, kefir, omelet.

The optimal feeding schedule for a child during the day is breakfast at home (5-20% of the daily diet) - hot breakfast at school (10-20% of the daily diet) - lunch at home or at school (30-35% of the daily diet) hours - afternoon snack (5 -10% of daily ration) – dinner at home (20% of daily ration)

Proper nutrition Proper nutrition is the basis of human health. It is the food that we take that ensures the development and constant renewal of cells and tissues of the body, and is the source of energy that our body spends not only during physical activity, but also at rest. Food is a source of substances from which enzymes, hormones and other regulators of metabolic processes are synthesized. Metabolism, which underlies the vital activity of the human body, is directly dependent on the nature of nutrition.

The importance of nutrition Nutrition directly provides all the vital functions of the body. The composition of food, its properties and quantity determine growth and physical development, ability to work, morbidity, neuropsychic state, and life expectancy. With food, our body must receive a sufficient amount of necessary substances: proteins, fats, carbohydrates, vitamins, microelements, minerals... Sufficient, but not excessive. And in the right proportions. Nutrition directly provides all the vital functions of the body. The composition of food, its properties and quantity determine growth and physical development, ability to work, morbidity, neuropsychic state, and life expectancy. With food, our body must receive a sufficient amount of necessary substances: proteins, fats, carbohydrates, vitamins, microelements, minerals... Sufficient, but not excessive. And in the right proportions.

Basic nutrition rules

Maintaining proper diet. It is considered optimal to eat four meals a day at intervals of 4-5 hours, at the same time. In this case, breakfast should make up 25% of the daily diet, lunch 35%, afternoon snack 15% and dinner 25%. It is recommended to have dinner no later than 3 hours before bedtime. Maintaining proper diet. It is considered optimal to eat four meals a day at intervals of 4-5 hours, at the same time. In this case, breakfast should make up 25% of the daily diet, lunch 35%, afternoon snack 15% and dinner 25%. It is recommended to have dinner no later than 3 hours before bedtime.

Sufficient, but not excessive calorie intake. The number of calories consumed must cover a person’s energy expenditure (which, in turn, depends on gender, age and lifestyle, including the nature of work). Both insufficient and excess calorie intake are harmful to health.

The correct ratio of the main nutritional components (proteins, fats, carbohydrates). On average, the ratio of the amount of proteins, fats and carbohydrates consumed should be 1:1:4, for heavy physical activity - 1:1:5, for mental workers - 1:0.8:3.

The body's need for basic nutrients (primarily essential amino acids, polyunsaturated fatty acids, vitamins, microelements, minerals, water) must be covered (but, again, without excess), and their correct ratio must be ensured.

Catering For children, 4-5 meals a day are optimal. The breaks between these meals should be about 3-4 hours. For children, 4-5 meals a day are optimal. The breaks between these meals should be about 3-4 hours. Children need 2400 kcal per day. If a child plays sports, he should receive more kcal. Children need 2400 kcal per day. If a child plays sports, he should receive more kcal. Children require per day: only 80 g of proteins, including 48 g of animal proteins; total fat 80 g, including animal fat - 15 g; total carbohydrates 324 g. Children require per day: only 80 g of proteins, including animal proteins - 48 g; total fat 80 g, including animal fat - 15 g; total carbohydrates 324 g.

A schoolchild's diet must include: Fats - butter, sour cream, lard, etc. Meat, milk and fish are sources of hidden fats. Fats - butter, sour cream, lard, etc. Meat, milk and fish are sources of hidden fats. Carbohydrates - rice, buckwheat, potatoes, grapes, cabbage, watermelon, sugar, etc. Carbohydrates - rice, buckwheat, potatoes, grapes, cabbage, watermelon, sugar, etc. Proteins - fish, beans, cheese, milk, cottage cheese, etc. Proteins - fish, beans, cheese, milk, cottage cheese, etc. The diet of a first-grader must include meat and fish - this is a complete protein that is needed for the structure of cells of a growing body. Fish also contains a lot of phosphorus, which is necessary for the productive work of nerve cells both in the brain and transmitting signals to the muscles. The diet of a first-grader must include meat and fish - this is a complete protein, which is needed for the structure of the cells of a growing body. Fish also contains a lot of phosphorus, which is necessary for the productive work of nerve cells both in the brain and transmitting signals to the muscles. Since the visual apparatus of a first-grader experiences enormous overload, to preserve vision, do not forget to give the child carrots, apples, apricots, sorrel, tomatoes and fish fat. Since the visual system of a first-grader experiences enormous overload, to preserve vision, do not forget to give your child carrots, apples, apricots, sorrel, tomatoes and fish oil. To help the child’s brain, don’t forget about liver, cod, oatmeal, rice, eggs, soy, low-fat cottage cheese. To help the child’s brain, don’t forget about liver, cod, oatmeal, rice, eggs, soy, low-fat cottage cheese. Poultry meat, lean beef, and hard cheeses are useful for the normal functioning of the nervous system. Poultry meat, lean beef, and hard cheeses are useful for the normal functioning of the nervous system. Seafood contains a lot of iodine. Seafood contains a lot of iodine.

The main “smart” vitamins for schoolchildren A lack of vitamin C is very often detected. Possible symptoms of vitamin C deficiency are bleeding gums, tooth loss, ease of bruising, poor wound healing, lethargy, hair loss, dry skin, irritability, general soreness, depression. Vitamin B1. Enters the body with bread, especially wholemeal flour, cereals (raw rice, oats), legumes, and meat. Vitamin B2. Found mainly in dairy products. Vitamin B6. Found in unrefined cereal grains, green leafy vegetables, yeast, buckwheat and wheat cereals, rice, and legumes. Vitamin B12. Found in foods such as liver, kidney, beef, Domestic bird, fish, eggs, milk, cheese.

A significant amount of ascorbic acid is found in products of plant origin - citrus fruits, red bell peppers, leafy green vegetables, melon, broccoli, Brussels sprouts, cauliflower and cabbage, black and red currants, tomatoes, apples, apricots, peaches, persimmons, sea buckthorn, rose hips , rowan, baked jacket potatoes. Foods rich in vitamin A: liver, carrots, spinach, pumpkin, eggs, fish, cottage cheese, milk, green salad, fruits (especially apricots), tomatoes, parsley. Foods rich in vitamin E: milk, salad, wheat germ, peanut, soybean and sunflower oil.

Everything depends on how a child eats: how quickly he gets tired, how he learns, how and how often he gets sick. The worse the diet, the more vulnerable the immune system. And if previously, during the big break, the children went to the cafeteria for lunch, but now this does not happen in every school. It also happens: children are fed, but many refuse to eat food in the school canteen that tastes bad, is prepared in a dirty kitchen, etc. Everything depends on how the child eats: how quickly he gets tired, how he studies, what and how will often get sick. The worse the diet, the more vulnerable the immune system. And if previously, during the big break, the children went to the cafeteria for lunch, but now this does not happen in every school. It also happens: children are fed, but many refuse to eat in the school “canteen”; it tastes bad, is prepared in a dirty kitchen, etc.

Consequences of poor nutrition Poor nutrition leads not only to digestive problems, but also causes various allergic diseases. Alas, children love chips, fast food, lemonade, and sweets. The year before last, chips, lemonades, which were considered undesirable for children's food, were removed from school buffets chewing gum and other. However, during breaks, children have time to run to a nearby store and buy what they like, rather than eat a set lunch in the school canteen prepared by professional chefs. Breakfast is a must for a growing child's body. This cannot be neglected in any way, just like lunch and dinner. Meanwhile, many schoolchildren save on lunches in order to have pocket money, this has always been the case. Poor nutrition not only leads to digestive problems, but also causes various allergic diseases. Alas, children love chips, fast food, lemonade, and sweets. The year before last, chips, lemonade, chewing gum, and more were removed from school canteens. However, during breaks, children have time to run to a nearby store and buy what they like, rather than eat a set lunch in the school canteen prepared by professional chefs. Breakfast is a must for a growing child's body. This cannot be neglected in any way, just like lunch and dinner. Meanwhile, many schoolchildren save on lunches in order to have pocket money, this has always been the case.

Diseases - First of all, these are diseases of the gastrointestinal tract. -Followed by respiratory tract diseases, cardiovascular diseases, neurological and mental diseases, kidney and urinary tract diseases. - Chronic diseases of the gastrointestinal tract are the consequences of poor nutrition, if you do not dwell on the hereditary and infectious nature of the diseases.

With age, consumption of fruits, vegetables, and dairy products decreases. A sharp reduction in the amount of vitamins in the diet is catastrophic for a developing organism. The consequences of a deficiency of micronutrients, iron, copper, calcium, iodine, etc. directly affect health. Anemia, decreased performance, caries, intellectual atrophy, gastrointestinal disorders, gastroenterological diseases, underweight and short stature are all due to poor nutrition.

“We eat to live, not live to eat. »

Movement towards this goal should be gradual - step by step. Every step extends your active years of life.

Every person is able to independently take care of their own health.

Proper nutrition is the basis of human health. As a rule, the nutritional value of various dishes largely depends on how they are prepared.

Food is the only source from which a student receives the necessary plastic material and energy. The normal functioning of the brain and body depends mainly on the quality of food consumed.
It is useful for parents to know that a child’s “difficult” character is often the result of poor nutrition, and that proper nutrition improves mental abilities, develops memory in children and thus makes the learning process easier for him.

Nutrition ensures the normal functioning of the growing student’s body, thereby supporting his growth, development and performance.
To do this, it is necessary to balance the diet depending on the individual needs of the student, which must correspond to his age and gender.

A student's diet should be balanced. For children's health vital importance has the right ratio of nutrients. The student’s menu must include foods containing not only proteins, fats and carbohydrates, but also essential amino acids, vitamins, some fatty acids, minerals and trace elements.
These components are not independently synthesized in the body, but are necessary for the full development of the child’s body. The ratio between proteins, fats and carbohydrates should be 1:1:4.

The schoolchild's nutrition should be optimal. When compiling a menu, the needs of the body related to its growth and development and changing conditions must be taken into account. external environment, with increased physical or emotional load. With an optimal nutritional system, a balance is maintained between the intake and expenditure of essential nutrients.
The calorie content of a schoolchild's diet should be as follows:
7-10 years – 2400 kcal
14-17 years old – 2600-3000 kcal

Signs of correct schoolchild nutrition

What signs can be used to determine that a child has begun to eat more healthily?
The main immediate manifestations of the effect of supplemented nutrition are, first of all, improved mood and increased activity in children, disappearance of complaints of fatigue and headaches, increased attention, memory and school performance, and a decrease in the level of conflict in behavior.
Today less than five percent of students junior classes can be considered absolutely healthy. At the same time, the well-being of schoolchildren is rapidly deteriorating.
This is facilitated by a significant increase in the load on children at school and at home, both physical, intellectual and psycho-emotional. At the same time, children spend little time in the air, do not move and sleep enough.

Observations have shown that children who receive hot meals in school are less tired, they maintain a high level of performance for a longer period of time and have higher academic performance.
In this regard, the task of the school’s medical and teaching staff is to achieve 100% coverage of schoolchildren with hot breakfasts and lunches.

It has been established that during their stay at school, the daily energy consumption of primary schoolchildren is on average 2095-2510 J (500-600 kcal), of middle and senior school age 2510-2929 J (600-700 kcal), which is exactly approximately 1/4 of the daily energy requirement energy and essential nutrients.
These energy costs must be replenished with hot school breakfasts.

Everything in nutrition should be in moderation;
Food should be varied;
Food should be warm;
Chew food thoroughly;
There are vegetables and fruits;
Eat 3-4 times a day;
Don't eat before bed;
Do not eat smoked, fried or spicy foods;
Do not eat dry;
Eat less sweets;
Do not snack on chips and crackers;
Be sure to take a hot lunch to school.

FAST FOOD “GASK FOOD” .

Fast food is high in calories, high in fat and low in vitamins. Trans fats, unnatural isomers of fatty acids, are widely used in fast food. Their consumption threatens inevitable obesity, since they increase weight more than any other food with the same number of calories. It is no coincidence that scientists call them “killer fats.”

IN French fries and chips Scientists have discovered a range of harmful substances, including substances that are used in the production of various plastics and paints.

 It has been proven that these substances have a toxic effect on the nervous system of animals and humans.

Proper nutrition for schoolchildren

Class hour in 9th grade

Class teacher Mikhaseva N.P.

5 nutritious meals a day

Breakfast, second breakfast, lunch,

afternoon snack, dinner

porridge

sandwich with greens and vegetables

vegetable salad, soup, main course with meat

or fish products, compote

bb cookies, bun with juice, milk, tea

dishes from vegetables, cereals, milk, cottage cheese and eggs; fermented milk drink

1 day

Calorie content of food

Dinner 25%

Breakfast 25%

Afternoon snack 15 %

Dinner

Foods for the mind Walnut

Walnut kernels contain omega-3 polyunsaturated acids, which promote brain development, and lecithin, which improves brain function and has a positive effect on memory. To provide the body with these elements, you need to eat at least 5 kernels per day

Foods for the mind fatty fish

Contains oily fish great amount vitamins, microelements, proteins, as well as omega-3 amino acids, essential for health and beauty. In children who receive at least 100 g of fish per day, the speed of mental reactions increases significantly, and they think faster

Foods for the mind cocoa

Theobromine, flavonoids, antioxidants, and vitamins contained in cocoa beans lead to vasodilation, stimulation of brain activity and improvement of mood. It has been scientifically established that cocoa improves blood flow to the brain and lowers blood pressure

Foods for the mind blueberry

This berry not only helps improve vision, but also has a beneficial effect on brain function. Blueberries are high in antioxidants, which improve blood flow to the brain and speed up neural signals, which helps fight Alzheimer's disease.