Proper nutrition is essential not only for your child's well-being, but also for their academic success. Lack of nutrients or non-observance of the food intake leads to absent-mindedness, decreased mental activity and even neurosis.
The child's nutrition during school must be balanced. In this case, the amount of carbohydrates should be 4 times more than fats and proteins. The intellectual costs of a person directly depend on them, and their lack leads to drowsiness, inattention and poor memory.
It is very important to give exactly healthy carbohydrates, which are not found in a bun or marmalade, but in cereals and pasta. So that the child does not suffer from overweight, it is better to eat them in the morning. And, of course, in reasonable amounts.
A child can get useful proteins from milk or fish - they are best absorbed by the child's body, as well as from meat or plant products. A student should eat at least 80 grams of protein daily.
Fats should occupy about 30% of the student's daily diet. They are found in butter, sour cream, grains, as well as milk, fish and meat. Fats obtained by the body from natural products dissolve faster and do not lead to weight problems.
Vitamins and minerals can be obtained from fruits and vegetables, nuts, legumes, liver, dairy products and eggs. If the child's diet is varied, he will not have problems with vitamin deficiency.
A schoolchild's breakfast should ideally be hot and high in glucose and carbohydrates. The best option is a variety of homemade cereals. And so that they do not bother the child, you can add honey, nuts and fruits to them. Alternatively, macaroni and cheese, milk noodles, or curd dishes are sometimes available.
For lunch, the child needs liquid dishes: various soups or borscht, preferably with pieces of meat. For the second - baked meat or fish, cutlets with porridge or mashed potatoes as a side dish and vegetable salad.
To unload dinner, an afternoon snack is needed. During it, it is useful for a student to drink natural juice, compote, sweet tea with a bun or cottage cheese. You can eat an egg.
Dinner should be as light as possible. An omelet, a small piece of lean fish, vegetables, or cottage cheese with sour cream are perfect. It should be washed down with a glass of milk or tea with honey for a good sleep.
It is very important for a student child not to skip meals or snack on anything. This can lead to digestive problems and obesity. During the day, you can eat a lot of fruits and be sure to drink at least 1.5 liters of liquid.
And for the normal nutrition of overweight children, you just need to switch to dishes cooked in the oven or steamed. In this case, all kinds of sauces, synthetic sweets and any semi-finished products must be excluded.
