Even ancient scientists came to the conclusion that we are what we eat. And modern schoolchildren are no exception to this rule.
A properly composed diet also plays an important role. After all, it does not just somehow abstractly "preserve health", but quite specifically helps the nervous system, hormonal system to work properly, helps recover, maintain a stable energy level, a good mood, a sufficient supply of vitamins and minerals for growth and development.
The student's daily menu should be about 2400 kcal for children 6-10 years old, 2500 kcal - for 10-14 years old, 2600-3000 kcal for 14-17 years old. Of course, assuming regular exercise and calorie intake, mostly from healthy foods.
If the child is actively involved in sports every day, then the calorie content should be increased by another 300-500 kcal.
Golden rules of nutrition for schoolchildren so that the desire to learn does not disappear
1. Parents are a prime example
If the family does not have traditions of proper nutrition, and the main leisure time is going to fast food, then there is no need to talk about a balanced diet of the student.
If the parents are overweight and the resulting health problems, then the child will have them. Not because "heredity" and "broad bone", but because there is pasta instead of vegetables, and chips instead of fruits - a bad idea.2. A healthy snack is always at hand
Lunch boxes that schoolchildren can take with them have long been in vogue. Try to fill them so that the child does not have the desire to put this food aside and buy something tastier and more harmful.
A school snack should not contain fast carbohydrates - sweets that do not saturate and, as a result, lead to rapid fatigue. Also, do not put "heavy" food: fatty, fried, smoked. A pair of chicken, cheese and lettuce sandwiches is a great and nutritious option.
A handful of nuts and candied fruits will be a good "dessert" for a student. They contain healthy fats, proteins, zinc and copper. Nuts strengthen immunity, improve brain function, strengthen muscles, and improve skin condition (which is especially important for teenagers).It will also be useful for the student to put bananas and apples with him. Bananas lift your spirits and calm the nervous system. Apples - invigorate, protect the health of teeth and fresh breath.
3. Vitamin complexes - as prescribed by a doctor
Parents are always tempted to buy some kind of multivitamin complex and close their eyes to all the deficiencies in the child's diet. However, uncontrolled intake of vitamins can even be dangerous for the body, cause negative reactions up to convulsions and vomiting.
So any drugs and supplements - only in agreement with the pediatrician or family doctor.4. More multi-useful products
It is no longer possible to completely control the child's diet from a certain age. This means that it is necessary to provide the most healthy and vitamin-filled breakfasts and dinners.
Make sure that the child's menu contains enough proteins and healthy fats: cottage cheese and dairy products, fish, meat, eggs, legumes.Water plays an important role: it is responsible for metabolic processes, energy levels, and overall health. The child should have: 1) the habit of drinking clean water; 2) always with you a bottle of water.
Green leafy vegetables are also important (broccoli is your mega-helper) and are a treasure trove of vitamins and fiber. Plenty of salads, vegetable casseroles, fresh, stewed vegetables.
Chocolate for brain function is more of a myth than a truth. If a student regularly receives useful substances from nuts, homemade yogurt, berries, fish, bananas, then his brain activity and nervous system will not need excess sugar.
You will also be interested to read:
- What to do if your child doesn't want to learn - 5 tips
- Additional education for children - 10 life hacks
- How to make life easier for a child who is studying on the second shift
