First, how to reasonably match the diet of high school students: reasonable nutrition.

High school students are in adolescence, and all parts of their bodies are gradually mature, with vigorous metabolism and active activities, which are higher than any age group. Teenagers in high school are the key moment for physical growth and knowledge acquisition. Their cerebral cortex is in a state of high tension for a long time, so we must attach great importance to the nutritional status at this time. In terms of nutrition supply, it is necessary to adapt to the physiological needs of adolescent development. If nutrition supply is not timely or malnutrition occurs during this period, puberty may be delayed for one or two years.

Second, how to reasonably match the diet of senior high school students: dietary composition

1, thermal energy distribution of three meals. According to the study life of senior high school students, there are usually 4-5 classes in the morning, and the activity of brain cells is quite intense. Breakfast is especially important, so we must ensure the quality and quantity. It is necessary to take 30% of the total heat energy for breakfast, 35%-40% for lunch, 30%-35% for dinner, and 400-600g for staple food and staple food (/kloc-600g for people over 0/6). Rice, flour, potatoes and miscellaneous grains with high carbohydrate content are used as main raw materials. Non-staple food, fish 100- 150g, eggs 1-2 (duck eggs and goose eggs are also acceptable), appropriate amount of soybeans and bean products, 500-750g of fresh vegetables, 0/50-250g of fruits/kloc-0, 200ml of milk, soybean milk and goat milk. Animals with blood in the stomach can eat it in moderation, 2-3 times a week.

2. Every meal should be carefully prepared. You can also mix grains, beans and vegetables. The proper combination of staple food and non-staple food can give full play to the complementary role of protein and improve the utilization rate of protein. Take breakfast as an example, staple food (cereal, rice), non-staple food (marinated eggs, pork floss or small fish), plus a proper amount of fresh vegetables; Among them, non-staple food can also be replaced by bean products such as boiled soybeans, dried beans and tofu. In addition, the mixing of rice with flour and dry olefins is also very important. Do not eat porridge and soup at one meal, or eat dry and thick food without soup. For example, steamed bread with porridge of eggs or beans and its products is more reasonable.

3. Choose foods rich in vitamins and inorganic salts as raw materials. Such as milk, lean meat, seafood and vegetables (green, yellow and red), to ensure the supply of various inorganic salts and vitamins.

4. Eat fresh food to prevent food poisoning.

Next, recommend some nutritious food to parents.

Carrots: Carrots contain a variety of nutrients, which have the functions of strengthening the spleen, regulating the stomach, nourishing the liver and improving eyesight. Usually, parents can cut it into cubes for later use. Whether it is porridge, soup or cooking, they can "grab a handful" and put it in.

Corn kernels: Corn is rich in nutrition. Among more than 50 kinds of nutritional and health-care substances that have been proved to be the most effective today, corn contains 7 kinds. The vitamin content in corn is very high, which is 5- 10 times that of rice and wheat. Eating more corn can stimulate brain cells and enhance people's brain power and memory. However, the nutritional components of corn will decrease with the extension of storage time. Pine kernel corn "grab a handful"; With carrots and diced cucumbers, you can "grab a handful", stew rice, soup and porridge.

Mung bean: Mung bean is rich in protein and calcium, which has the functions of strengthening the spleen, widening the middle energizer, moistening dryness and promoting diuresis. Green beans can be eaten raw, but they can't be cooked for too long, otherwise they will easily change color. Make noodles with noodles, grab a handful of mixed rice and make a salad.

The above three ingredients with salad are also a good choice.

Peanut: The nutrition of peanuts needs no elaboration, and everyone knows it. Its longevity fruit name is not for nothing. Eating peanuts regularly can promote the development of brain cells and enhance memory. When cooking porridge, you can also "grab a handful" and eat it alone or cold; Spiced peanuts are also a good choice.

Walnut: The simplest way to eat walnuts is to stir-fry and grind the walnuts and put a spoonful when drinking porridge. If you like salty taste, you can add some salt, which is seasoning and nutritious. (Similarly, peanuts and sesame seeds)

Shrimp skin: Shrimp skin is rich in protein and minerals, especially calcium, which is called "calcium bank" and has a calming effect. Shrimp skin can be used as seasoning in soup, cold dishes, steamed eggs and jiaozi. It is delicious, nutritious and economical.