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Child nutrition: what to eat granite science

The scenario is well known: in the morning, a child raised from bed tries to delay the moment of parting with a warm blanket. There is no time left for breakfast, and I don’t want to be awake.

At best, parents manage to get him to eat a sandwich.

School breakfast often comes down to misuse of cheese and buns — who is the most accurate? The money given out for lunch is spent on the chips, pizza and coke, which are obligingly offered by the school buffet, and is still a long way from a full-fledged home-made dinner. And so every day.

What to do? The answer to this question will have to be divided into two parts — theoretical and practical.

What should eat schoolboy depending on age

According to the doctors, it is this daily diet that will help the student grow up healthy and feel good, and this is what is most important for him now. All major systems are developing: cardiovascular, nervous and musculoskeletal, muscles gain weight and strength, hormonal alterations of the body are not far off. And do not forget about what is called the psycho-emotional sphere — school assignments and difficult relationships in a team fall on it as a serious burden.

Assessing the importance of this stage, we move from theory to practice.

No matter how sad, but you have to repeat obvious truths that are worst assimilated by both children and their parents: the schoolchild’s diet is directly related to his daily routine. Now it is important for a child to learn how to eat right — he will keep this skill for a lifetime.

Of course, to live and eat by the clock in a big city there are few who succeed. Compromise can be achieved if the regime is perceived as an alternation of mental stress and rest.

In the first period, food should be fractional and easily digestible. A dense part of the diet, a hearty lunch, supplying proteins and fats, and requiring a long digestion, it is better to combine with a period of more or less long rest.

So it is easier to adapt to the changing routine of the child.

This is a breakfast, without which you can never leave a child.

There are many options for different tastes — from homemade food to products specially created by the food industry.

And the lack of time and effort is a poor excuse for negligent parents.

Option 1 — porridge. There is such a variety of them now — with additives and natural ones, which is hardly worth devoting time to describing them.

Finished porridge, you can simply pour boiling water and insist a couple of minutes.

Option 2 — Muesli. The good reputation of muesli as a healthy diet option, unfortunately, is not always justified. Judging by the results of research conducted in the UK, flakes and muesli contain sugar no less than a bar of chocolate, and fat is not less than sausage.

In 75% of existing cereal and muesli (especially designed for children) there is a very high sugar content.

In 20% of the flakes there is a high salt content, and in 7% of the flakes there is an elevated level of saturated fat. A lot of fat and in the so-called "healthy breakfasts" — from roasted nuts, seeds, sesame and other additives that improve the taste of muesli and flakes.

The solution is to buy plain flakes without flavoring.

Good and useful products from oats. They contain a variety of fibers, of which the main part is soluble fiber — betaglucan.

It lowers the level of bad cholesterol in the blood.

Carbohydrates in oat products regulate sugar levels.

Oats also contain a certain amount of protein, a variety of minerals and vitamins B and E. Just what a student needs.

Option 3 — "useful" sandwiches

Bread should be whole grain or take croutons and breads that are so popular with children instead.

What is the advantage of crackers and bread? They are made from whole flour.

Grains for it are ground together with a shell, which allows preserving vitamins (B, E), minerals (manganese, iron, zinc, selenium, copper, magnesium, fluorine, chromium, etc.) and fiber.

This whole complex serves as the basis for a healthy diet, normalizes digestion, helps maintain a feeling of satiety, controlling appetite and, consequently, weight.

Second half "useful" A sandwich can consist of cottage cheese, cheese (protein + calcium), vegetables (carbohydrates).

These are the products that help to assimilate the school curriculum.

Soy, low-fat cottage cheese, cod, liver, peas, oatmeal, rice, eggs contain a lot of choline — a vitamin-based substance that improves the ability of nerve cells to transmit signals and, therefore, helps to remember and think.

In poultry meat, lean beef, your rdy cheeses, shrimps and crabs a lot of zinc, which directly affects the memory and the ability to play the memorized.

Brain, heart, butter, cheese, pork, fish, milk vital to the growing and fast-developing brain of a first grader, because all these foods contain cholesterol, in spite of their reputation, is also necessary for the nervous system.

Fish oil, red pepper, carrots, sorrel, green onions, red tomatoes, apricots, apples — All these products contain vitamin A, the lack of which at school age threatens myopia.

The vision of a first grader is experiencing enormous overload. Remember that vitamin A belongs to the group of so-called fat-soluble vitamins.

Therefore, it is absorbed better and faster if it enters the body in combination with something fat.

Sugar, rice, semolina and buckwheat, potatoes, grapes, watermelon, cabbage — The main suppliers of carbohydrates, which in turn are the main sources of energy.

Soy, cheeses, fish, peas, beans, bread, milk, cottage cheese contain a large amount of proteins that are necessary for children’s muscles to grow.

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