Many experts believe that a schoolchild's morning breakfast should be rich in proteins. Therefore, it is very important to correctly compose the menu for the child.
Breakfast
Breakfast for the baby should be designed in such a way that it contains a sufficient amount of protein. Scientists have proven that in order for the child's body to function normally, it is necessary for 20 kg of the student's weight to eat about one hundred grams of meat saturated with protein. This is the daily norm.
The meat can be both poultry and fish, but it is better to alternate it. In the morning breakfast, although it should be nutritious, it is better if it is not heavy. Therefore, you should not give the child the entire day's allowance, it is better to postpone it for lunch and dinner. If a child has a hearty breakfast in the morning, then the main energy of his body will go to the assimilation of breakfast, and not new knowledge.
Vegetables and cheese sandwiches can also be added to the protein source. This breakfast will be light and tasty, and the energy received will be enough to quickly and easily remember new information.
It is better to drink green tea or freshly squeezed juice for breakfast. This drink will be a good supplement and source of vitamins. Of course, you can give your child breakfast cereals. But they are too high in calories, which can contribute to excess weight, and have little benefit. Although, it is worth noting that there is no harm from such a breakfast either.
Dinner
For lunch, the child must have soup and a second. For the second, you can use meat, such as pork and a light side dish. The most useful option is porridge. The type of porridge needs to be changed periodically, since each of them is rich in certain types of vitamins and substances. This lunch will give your kid a lot of energy, for example, for homework.
Snacks
If the child eats well during the day, then he is full and does not need snacks, but if he did not eat normally, then you can have a snack:
Topical snacks for schoolchildren
- Sweet. Such foods contain fast carbohydrates, which also quickly enter the bloodstream and can give the child a certain amount of energy, albeit not for long. Such a snack includes various cakes, chocolates, chocolates, buns.
- Dry fruits. Most likely, this will not be the child's favorite snack. Dried fruits are certainly healthy, but not to the extent that they might be healthy fresh. In addition, they take a very long time to digest, and you need to chew them thoroughly. And children, as a rule, do not like to spend time chewing food. After such a snack, you need to drink water, then the dried fruits will be absorbed better.
- Fruits. Not the best snack option. The child will only get enough for thirty minutes, then he will want to eat again. Therefore, fruits are not suitable for a full snack.
- Nuts. They are very useful, they contain many vitamins and useful minerals. They have everything except carbohydrates. The disadvantage is that nuts take a long time to digest. But the feeling of satiety comes for a long time. But they also have limitations: you should not interfere with different species and you should not give your baby more than four nuts in one day.
- The drinks. The best drinks are compotes and fruit drinks. It is best to avoid packaging juices as they may contain different preservatives.
Dinner
For dinner, the child also does not need to offer heavy food, since the body gets tired by the evening and it will be difficult for him to digest the same meat. Therefore, you can cook porridge for the student or offer salads from fruits or vegetables. It will be very useful to drink a glass of kefir or yogurt at night.
This menu should be followed at any age. But there are two ages when proper nutrition is especially important: the younger student and the age of puberty (12-14 years old). During these two periods, children need the most vitamins and nutrients.
