During school hours the child spends a huge amount of energy, which make up only using healthy sleep and a balanced diet, which in this case should be not only balanced, but also delicious.
The highest value for the growing organism are potassium, calcium, iron, phosphorus, magnesium, and selenium. Products containing these essential trace elements must be present in the daily diet of schoolchildren. In addition, school-age child nutrition have to be four or five-time. The day a child 5-8 years old should consume about 1800 calories, 8-12 years - 2000 calories and 12-16 years - 2400 calories.
To the food digested well, it is important to distribute it on the reception of both the caloric content, and composition of its constituent ingredients. For example, breakfast should contain 25-30% of the total daily diet, lunch - 40-45%, lunch (or lunch) - 10-15%, dinner - 15-20%. In this case, protein rich foods that are digested more difficult (meat, fish, eggs, and beans) is better to offer the baby for breakfast and lunch, and for dinner to give more vegetable and cereal foods.
It seems that feed the student is no easy task, especially if Mom works and she has no time for a long time to stand at the stove. But this is not true: the most wholesome food - simple. This salad of seasonal vegetables, cereals, soups, meat and fish dishes. The most important thing - to plan a rough menu for the week and purchase products. Then you will not spend time and energy to think: what would a cook. In addition, making a menu for the week, you will be easier to track to the same dishes were not repeated too often. And to you a little help, we've compiled a table of an exemplary four-time diet for a week. Taking it as a basis, you can easily work out your weekly menu.
MONDAY
Breakfast
- millet porridge
- Bread with butter and cheese
- Tea with sugar
Dinner
- Chicken soup with noodles
- Mashed potatoes
- Boiled chicken breast
- Cabbage salad with fresh cucumber
- Bread
- Kissel from berries
afternoon snack
- Bun
- Sweet tea
- Apple
Dinner
- Buckwheat porridge with meatballs
- Bread
- Juice of fruit or vegetable
TUESDAY
Breakfast
- 5 cereals milk porridge
- boiled egg
- Cocoa with milk and sugar
Dinner
- beetroot soup
- Buckwheat with meatballs and tomato sauce
- Carrot salad
- Bread
- Dried fruits compote
afternoon snack
- oatmeal cookies
- Apple juice
- Orange
Dinner
- Cottage cheese casserole;
- bran bread
- Tea with sugar and milk
WEDNESDAY
Breakfast
- Milk porridge rice
- Sandwich with butter and cheese
- Tea with sugar
Dinner
- pickle soup
- Cabbage stew with beef
- The vinaigrette
- Bread
- kissel
afternoon snack
- Cheesecake with cream cheese
- Kefir
Dinner
- Potato pancakes with sour cream sauce
- Cocoa drink with sugar
THURSDAY
Breakfast
- cheesecakes
- semolina porridge
- Cocoa with milk and sugar
Dinner
- Borscht
- Dumplings with potatoes
- Fresh vegetable salad with vegetable oil
- Bread
- Dried fruits compote
afternoon snack
- Cottage cheese casserole with sauce
- An apple or a banana
Dinner
- Boiled rice with fish cakes
- Bread
- Milk
FRIDAY
Breakfast
- Oatmeal with milk
- A cheese sandwich
- boiled egg
- Tea with sugar
Dinner
- Stewed potatoes with chicken breast
- vegetable stew
- cucumber
- Bread
- Compote of berries
afternoon snack
- Pancakes with jam
- Tea with sugar
- Pear
Dinner
- Buckwheat porridge with goulash of chicken breast
- grated beetroot
- Bread
- Milk
SATURDAY
Breakfast
- Pancakes with cottage cheese 1 - 2 pieces
- Milk porridge oat
- Bread with cheese and butter
- Cocoa with milk and sugar
Dinner
- Soup with pasta in the beef broth
- A fresh vegetable salad
- Pilaf with chicken
- Tea with sugar
- Bread
afternoon snack
- Ryazhenka
- Cookies
- Banana
Dinner
- Vegetable stew
- boiled meat
- Bread
- fruit juice
SUNDAY
Breakfast
- noodles milk
- Bread with cheese and butter
- Tea with sugar
Dinner
- Soup with sauerkraut
- beet salad
- Mashed potatoes with a cutlet
- Dried fruits compote
- Bread
afternoon snack
- carrot juice
- Bun with poppy seeds
- Apple
Dinner
- boiled fish
- grated carrots
- millet porridge
- Bread
- Milk
