At present, the nutrition of schoolchildren consists of continuous snacks on the run in between lessons, sections and circles. The reasons for this are improperly organized nutrition, a reasonable attitude of children to food intake and, in general, to a healthy lifestyle that is not laid down in the family. Unlike an adult organism, a child’s body begins to react faster to a lack of useful substances and an excess of unnecessary ones, which has extremely negative consequences. The nutrition of a ten-year-old child should be strictly regulated to ensure the full development of a growing organism, the normal functioning of the nervous and endocrine systems, the prevention of eye diseases and the development of anemia, and also to form a normal social and physiological adaptation. Only in this case the child will be healthy, enduring and less tired.

For the normal functioning of the nervous system and especially the brain, unsaturated fatty acids and vitamins A, D and E must be supplied with food, they contain unrefined linseed, sunflower, olive oils, fish oil. It is enough to add daily 1-2 tbsp. l. mixtures of these oils in salads or vegetable stews.

Vegetable food is required. In order for the body to receive a complete set of all vitamins, you need to eat at least 4 medium-sized fruits (apples, pears, oranges, peaches, etc.) and 300-400 grams of any vegetables.

Greens, spices, spices, legumes, seeds and nuts, leafy and herbal teas should be included in the diet. You need to cook salads, vegetable soups, vegetable cuts, side dishes of stewed vegetables.

Very useful for a growing body of porridge: buckwheat, oatmeal, pearl barley, millet, which can be used every day as a side dish or as an independent dish, adding butter and dried fruits to them. Croup per day is recommended to use up to 50 g. But there is little benefit in pasta, it is advisable to eat no more than 20 g per day.

Eggs are an important and irreplaceable product for children. You can give them to a ten-year-old child every day, 1 pc.

A child should eat meat daily, because it is a pure protein of animal origin, which ensures full growth, good brain function and the immune system. It is better to eat meat in the morning, beef, poultry and rabbit are suitable. The volume per day is not less than 150 g. The requirements for animal protein are higher in children involved in sports and in boys compared to girls.

1-2 times a week instead of meat for lunch, fish should be given (150-200 g). Marine fish contain more iodine than river fish.

Milk and dairy products the child should eat every day. The volume of milk or kefir can be brought up to ½ liter per day, cottage cheese - 100 g, cheese - 10 g. You should pay attention to the shelf life (it should not exceed 2 weeks) and the content of additives and preservatives (they put an additional burden on the kidneys and liver, make them work harder). In a word, the safer and more beneficial it is for the child's body.

The daily requirement for vitamins of a child at 10 years old:

• A - 1.5 mg;
• B1 - 1.4 mg;
• B2 - 1.9 mg;
• B6 - 1.7 mg;
• PP - 15 mg;
• C - 50 mg.

Diet

A full breakfast will give you strength and energy for the whole day.

For a day with food, an average of 2300 kcal should enter the body of a 10-year-old child.

Proteins, fats and carbohydrates in a ratio of 1:1:5, namely: 80 g of proteins (50% animal origin), 80 g of fats (20% of animal origin) and 350 g of carbohydrates.

Food should enter the body in 4-4.5 hours.

The child should receive hot meals at least 3 times a day.

With breakfast, a child should eat 25% of the daily food intake, with lunch - 30-35%, with an afternoon snack - 15%, with dinner no more than 25%.

A hearty and complete breakfast is a must! It has been scientifically proven that children who eat a hearty breakfast every day are more intellectually developed, they have a better memory and they do not suffer from overweight, but in children who are hungry in the morning, they begin to overeat during lunch and dinner, metabolic processes are disrupted in the body and energy goes to the formation of adipose tissue. Also, children who have a hearty breakfast are less likely to suffer from colds.

The best breakfast foods are cereals, boiled eggs and scrambled eggs, dairy products and fruits.

The next meal should take place before 12 noon, the so-called second breakfast. It is important to explain to the child that during the lessons the brain is actively working and needs an additional amount of energy. It can be fruit, vegetable salad or curd cheese.

In the period from 12:30 to 13:30, the digestive organs are actively working and food is absorbed better, this time is the most suitable for lunch. Everything that enters the stomach will be well absorbed and satisfy the body in the accumulated needs. Lunch should consist of the first, second and third, but in no case from buns, cakes, sandwiches, chips, instant noodles.

Between lunch and dinner, the child should eat an afternoon snack. It can be some kind of vegetable side dish or a dish of cottage cheese, scrambled eggs or just fruits and berries.

Not later than 19 hours, about 2 hours before bedtime, it is best for the child to offer dinner (cottage cheese, fish, eggs, vegetables, porridge, milk, kefir, yogurt).

There is one rule in eating: you should eat slowly, chewing each bite. It is best not to have conversations over food, especially educational ones. Any negativity or quarrel inhibits the secretion of digestive juices and food will be absorbed worse. It is advisable to eat at the same time, if this is not possible, teach your child to carry a snack prepared at home in a backpack (fresh fruits or dried fruits, cheese or cottage cheese, it's just great if it is a side dish with a cutlet in a container or a wide-mouth thermos, intended for solid food).

What foods to watch out for

It is necessary to completely exclude the so-called fast food products (chips, crackers, noodles from packages) from the children's diet. In their composition, they have a lot of salt, flavor enhancers and preservatives, in turn, the kidneys and liver, trying to rid the body of these harmful substances, get a big load, which can subsequently lead to serious diseases. Therefore, the child should explain what harm they bring to the body, and not just scold and forbid them to eat.

It is undesirable to often give children sandwiches, pies, buns, hot dogs and hamburgers, french fries, cereals, sticks and curly corn products.

• First, these foods strongly affect the pancreas, leading to fluctuations in blood sugar levels.
• Secondly, they affect the nervous system. It has been proven that the more schoolchildren consume such products, the worse they tolerate stress and more often suffer from depression.
• Thirdly, it leads to the rapid deposition of extra pounds, which overload the work of the heart and kidneys, increase the risk of developing diabetes.

There is also evidence that starch, after undergoing heat treatment, releases substances that contribute to the development of cancer, and substances are obtained from fats that have an effect similar to the mechanism of drug addiction.

These products are poor in vitamins and minerals, and yet only 10% of children of this age have a complete supply of vitamins. The same number of children suffer from beriberi, a third of children have a lack of one or two vitamins. External symptoms of vitamin deficiency are easy to detect: bleeding gums, cracked lips, dry and flaky skin. With a lack of calcium, disturbances occur in the bone and muscle systems, which can contribute to the development of scoliosis, osteoporosis, and the bones become brittle. Iron deficiency leads to anemia, iodine deficiency leads to a decrease in intelligence and thyroid diseases. Therefore, it is necessary to control the nutrition of children very strictly.

Interesting to know! Regular consumption of high-carbohydrate foods increases the risk of developing alcoholism. Scientists conducted a study with rats that sat on a carbohydrate "school" diet with a poor content of vitamins and minerals. As a result, it turned out that such nutrition contributed to the development of alcoholism in rats, and when transferred to a rational full-fledged diet, the need for alcohol in rats decreased by 50%.

Approximate menu of a ten-year-old student

• 1 option:

Breakfast: scrambled eggs 100 g / cereal porridge 200 g, bread 50 g and tea with milk and sugar 240 ml.

Second breakfast: beet salad with green peas 100 g / carrot salad with cheese 100 g.

Lunch: borsch 200 ml, bread 50 g, stewed vegetables 200 g, cutlet 100 g, tea - 240 ml.

Snack: kefir or milk 200 ml / any fruit.

Dinner: stewed vegetables 200 g / cottage cheese casserole 180 g, boiled chicken 100 g, berry jelly 240 ml.

• Option 2:

Breakfast: porridge 200 g / cottage cheese 100 g with sugar 5-10 g, milk 200 ml.

Second breakfast: fresh cucumbers or tomatoes 200 g.

Lunch: soup with meatballs 200 ml, potato / flour pancakes 200 g with sour cream 20 g, fruit juice 200 ml and biscuits 50 g.

Snack: 1 baked apple/kefir 200 ml.

Dinner: vegetable salad 200 g, fish 100 g, compote 240 ml.

• 3 option:

Breakfast: low-fat cottage cheese 100 g, milk / apple compote 200 ml.

Second breakfast: any fruit / vegetable salad 200 g.

Lunch: milk soup 200 ml, mashed potatoes 150 g, fish 150 g, beetroot salad 150 g, tea 240 ml, biscuits 50 g.

Snack: cottage cheese cheese with dried fruits / fruit.

Dinner: beet salad with sour cream and eggs 200 g, vegetable juice 200 ml.

Before going to bed, the child can also be offered a glass of kefir or yogurt.

Diet for children 10 years old with overweight and obesity

On a note! Overweight in the post-Soviet space affects about a third of the population, half of them are under 18 years old. Over the past twenty years, obesity has doubled in children aged 6 to 11. According to the WHO (World Health Organization), 155 million school-age children are obese on the planet. In Europe, 10–30% of schoolchildren aged 6–11 years are overweight. And in the United States and Australia, the incidence of obesity in preschool children has increased by 70% over the past 10 years, moreover, more among boys. By the way, obesity in boys develops 1.5 times more often than in girls, and in urban children 2 times more often than in rural ones.

The consequences of obesity are extremely unpleasant, and this is a reason to think before it's too late: most often, children who were obese in childhood are overweight in adulthood.

Nutrition rules:

• The diet should be fractional (up to 6 times a day) so that the body does not have time to get hungry.
• The total calorie content should be 80% of the age, i.e. no more than 1700 kcal.
• The bulk of the food should fall on the period before 14:00;
• Dinner no later than 19:00.
• Teach your child to eat slowly, little by little.
• Limit the child's fluid intake - no more than 1.6 liters per day (including soups, cereals and fresh fruits and vegetables).
• Give preference to lactic acid products (cottage cheese, kefir, yogurt and sour cream), better low-fat, fatty and sweet dairy products should be discarded.
• There is more fiber.
• First, wean the child from overeating and only then gradually switch to a diet over 1.5–2 weeks.
• You can not practice a starvation diet, so as not to starve the young brain.
• And of course, control physical activity: sit at the computer and TV for no more than 2 hours a day.

Exclude:

• Confectionery and any sweets except honey.
• Easily digestible carbohydrates and compensate for them with animal proteins (milk, cottage cheese, eggs and meat).
• Restriction of fatty foods, it is better to use butter from fats.
• Fried, salted and smoked.
• Semolina and oatmeal no more than 1 time per week.
• Give up pasta.
• Replace dried fruits and bananas with unsweetened apples and pears.
• Fatty meats.
• Sweet drinks, especially carbonated drinks like Fanta and Coca-Cola.
• Reduce your daily intake of sugar and baked goods by 50%.

But you can expand the diet by: 250–300 g of vegetable soups, 150 g of meat (poultry, beef) or 150 g of fish or seafood, 200 g of fat-free cottage cheese, milk (kefir, yogurt) up to ½ l daily, cheese 50 g, 1 -2 eggs (3 times a week), buckwheat and barley porridge.

But vegetables can be eaten in large quantities. The menu recommends all types of cabbage (150 g), radishes, fresh cucumbers and tomatoes, lettuce, zucchini and (vegetables, except for cabbage, up to 400 g), however, no more than 250 g of potatoes per day, and a maximum of 1 kg per week . Fruits should be eaten unsweetened and up to 450 g per day. Sugar - 10 g.

In addition to the diet should be accompanied by daily physical activity, jogging and walking in the fresh air. It is recommended to reduce body weight by ½ kg per month and no more than 7 kg per year.

food calorie table

Teach kids from childhood to proper food and healthy eating habits, try to always have something cooked for them at home so that the children can warm up dinner themselves. Encourage them to bring food to school or other activities in a container, encourage them not to forego school meals. Proper nutrition and a reasonable diet laid down by your joint efforts will become the basis of health for your children.