How to eat for pupils and students: it is important to know!

Nutrition of pupils of different ages and students.

It is important to know!

Childhood and adolescence are wonderful, full of new experiences, emotions, love, dreams and plans!

What students eat affects their health, psycho-emotional state, development and growth.

They need high-quality "building material", "building blocks", and these "blocks" are amino acids, which, like on a conveyor belt, "assemble" various proteins.

These proteins are needed to carry nutrients to cells (transport proteins), help muscles and the heart contract, and form hormones, enzymes, immune cells, neurotransmitters, and the body in general. Therefore, foods such as eggs, dairy products, lean meat, fish, and legumes should be included in the diet every day.

In addition to proteins, you need complex carbohydrates that provide energy and fiber - vegetables, fruits, berries, cereals, grain and bran bread, and durum wheat pasta.

You need good fats for brain function, synthesis of adrenal hormones that regulate stress levels in the body, synthesis of sex hormones (in the period of 12-18 years) and other hormones, and for the full functioning of all body cells. Sour-milk products - sour cream, cottage cheese, yogurt, kefir, cream, butter, yolk from soft-boiled eggs, nuts, olive oil.

From the age of 12 to 18, adolescents grow very rapidly, a condition called "growth spurt" (girls from 12, boys from 15), so they need more complete protein (especially rich in essential amino acids) and micronutrients such as calcium, magnesium, vitamin D, zinc, and iron. As well as vitamin B6 and B9 (eggs, meat, green leafy vegetables).

Give children simple, ordinary food, without fancy tricks: deliciously cooked porridge, egg pancakes and biscuits, omelets with vegetables, cottage cheese casseroles, pasta with cheese and ground meat, soups with low-fat, thin broths with vegetables.

For dessert - berries, ripe delicious fruits, desserts made from berries and fruits.

And rejoice with them while they grow up, remember and enjoy every minute spent together.