At present, the lack of nutrition seriously affects the healthy development of college students, and it will be harmful to continue to have children. The following is a paper on college students' health that I carefully arranged for you, hoping to help you!

College students' nutrition and health papers 3000 words 1

As a special group in the social crowd, college students are at an important age in their lives. Because of their heavy physical, psychological and learning tasks, their demand for nutrition is also special, because nutrition is an important material basis for the growth and physical and mental health of young students. Reasonable nutrition can promote their good growth and development, strong physique, full spirit and optimistic and stable mood; It can also promote their physical and mental health and prevent some serious diseases. Poor nutrition leads to malnutrition or overnutrition, which damages their physical and mental health.

Keywords: healthy diet and nutrition of college students

First, the nutritional status of college students

Nutrition is the material basis for maintaining life and health. Nutrition and physical condition are also important signs reflecting the progress of a country and society. The physical quality of a country's citizens is very important to social development. Therefore, the national nutritional status is not only an important symbol of national social progress, but also an important factor affecting and restricting social and economic development. Similarly, economic development can also promote the improvement of nutrition and physical condition. With the development of economy, great changes have taken place in culture and education in China, and profound changes have taken place in diet, nutrition and physical quality. College students are in the stage of growth and development, and their learning tasks are heavy. Their nutritional status has aroused widespread concern in society.

In recent years, irregular diet has become one of the main factors that form the sub-health state of college students. College students obviously don't know enough about the importance of diet, and irregular diet is one of the main causes of digestive system diseases. Long-term irregular diet will not only cause malnutrition and affect the quality of sleep, but also affect the regulation of neurohumors and endocrine, which will have a great negative impact on students' health.

Second, college students' diet and nutritional supplement after physical exercise

College students are in the late adolescence. According to the definition of the World Health Organization, 10~20 years old is adolescence, which is the transition period from children to adults, and is characterized by the change of physiological, psychological and social roles.

1, college students' dietary distribution

College students are in their prime of life and in the transition period to adulthood. Not only does physical development need adequate nutrition, but heavy mental work and a lot of physical exercise also need to consume a lot of energy and materials. Therefore, reasonable diet and nutrition are helpful to improve college students' physical quality and learning efficiency.

College students should not only ensure enough food to supplement the heat demand, but also supplement enough and diverse non-staple food. Generally, each person needs to supply 75% meat on average every day. 100g, beans 50? 1 00g, egg1? 2, 250 ml of milk, 500 grams of vegetables, fruit 1? Second, basically meet the nutritional needs of one day. It is best to give priority to animal protein in protein, and high-quality protein accounts for 60% of protein, which should be evenly distributed in three meals a day.

2. Nutritional supplement after physical exercise

(1) velocity motion

Speed sports are typical high-intensity sports, such as sprinting. Fast running requires high flexibility and coordination of neural processes, and the body is highly hypoxic, so the energy source is mainly anaerobic decomposition and supply of sugar. The diet after exercise should be rich in protein and sugar, as well as adequate phosphorus, vitamin B 1, vitamin C and iron. In addition, we should eat more alkaline foods such as vegetables and fruits to further adjust the acid-base balance in the body.

(2) Endurance exercise

Endurance sports, such as long-distance running, long-distance running, cycling, etc. The intensity of exercise is low, but the duration is long, the total calories required for exercise are large, and the energy metabolism is mainly aerobic. In order to ensure sufficient heat energy sources and enhance the body's ability to absorb oxygen, the diet should contain a lot of sugar, vitamin B 1, vitamin C, iron, potassium, sodium, calcium, magnesium and other elements, and supplement a proper amount of fat and protein.

(3) Power movement

Strength sports, such as weightlifting, instrumental gymnastics, throwing, etc. A lot of energy is consumed during the practice, and the calorie production of the diet must be high, so there should be enough sugar, protein and fat in the diet. Especially strength training is beneficial to the growth of muscle quality and strength. The demand in protein is greater than other projects, and the supply can reach 2 grams per kilogram of body weight. In addition, in order to ensure the normal function of neuromuscular, we should also pay attention to supplement sodium, potassium, magnesium, calcium and other elements.

(4) dexterous movements

Dexterous sports, such as gymnastics, rhythmic gymnastics, skills, etc., are complex and diverse, need good coordination and dexterity, and have high requirements for the nervous system. Food should be rich in phosphorus and various vitamins.

(5) ball games

Ball games have comprehensive requirements for human body, such as strength, speed, endurance and agility, so they also have comprehensive requirements for nutrition. Sugar, protein, vitamin B 1, vitamin C and phosphorus in the diet must be sufficient.

(6) Swimming

Swimming is carried out in water, and the body emits more heat. Besides supplying necessary sugar and protein, diet also needs enough fat and vitamin B 1, vitamin C and phosphorus.

Thirdly, the present situation of college students' nutrition knowledge, behavior attitude and eating habits.

1. The nutritional status of students is closely related to their nutritional knowledge, behavior and attitude.

According to relevant surveys, the formation rate of students' correct nutritional attitude and eating behavior is not high, and behaviors such as skipping breakfast and eating snacks are more common. Most students lack the necessary nutrition knowledge and generally have unreasonable eating behavior, but they have a good sense of healthy eating and are willing to accept more nutrition knowledge and correct bad eating habits.

2. The arrangement of college students' diet, vegetarianism and nutrition and three meals a day.

Generally speaking, 36.43% of college students have the dietary concept and habit of combining vegetarian and nutritious food, 43.39% of college students can sometimes combine vegetarian and nutritious food, while more than 15.44% of college students basically don't pay attention to the combination of vegetarian and nutritious food, and eat whatever they have. Therefore, college students are a group with unbalanced nutrition, which deserves attention. A reasonable diet should ensure that all kinds of nutrients necessary for maintaining good health are met, and the proportion of various nutrients meets the needs of the human body.

3. College students' attitudes and behaviors towards basic dietary nutrients.

Milk and dairy foods are rich in nutrients such as protein, calcium and phosphorus. A glass of milk (250 ml) a day can get 250 mg. The survey results show that milk has not become the mainstream of college students in protein. Most students' intake of milk is casual. The survey results show that more than 60% of college students are picky eaters.

4. Examples of reference standards for college students' recipes

Formula 1

Breakfast: 250ml of milk, 200g of bread (flour) and 50g of boiled eggs.

Lunch: rice (200g of japonica rice), fried pork slices with mushrooms (50g of fresh mushrooms, 50g of pork, 5g of vegetable oil, cooking wine, starch, egg white, monosodium glutamate), stir-frying (200g of vegetables, 5g of vegetable oil, monosodium glutamate, salt).

Dinner: steamed bread (150g flour), lily shrimp (50g shrimp, 25g carrot, 25g sweet pepper, 5g vegetable oil, lily, starch, monosodium glutamate and salt), beef soup (50g cabbage, 50g dried bean curd, 50g carrot, 50g potato, 50g beef and 5g vegetable oil).

Extra food: seasonal fruits.

Recipe 2

Breakfast: millet porridge (millet 100g), 250ml milk and poached eggs (50g eggs).

Lunch: rice (japonica rice 150g), three strips of shredded fish (50g lean meat, 50g carrot, 5g potato 100g, 5g vegetable oil, shredded ginger, pickled pepper, soy sauce, vinegar, sugar, monosodium glutamate and salt), and stir-fried vegetables with mushrooms (200g green leafy vegetables, 50g mushrooms and appropriate amount of salt).

Dinner: gold and silver rolls (flour 100g, corn flour 100g, sesame paste, salt), steamed fresh fish (various fresh fish 150g, vegetable oil 5g, onion, shredded ginger, salt), and garlic chrysanthemum (chrysanthemum).

Extra food: seasonal fruits.

Recipe 3

Breakfast: japonica rice cake (flour 150g), 250ml milk, preserved eggs mixed with tofu (50g lead-free preserved eggs, 50g internal fat tofu).

Lunch: rice (japonica rice 150g), scrambled eggs with garlic sprouts (garlic sprouts 100g, eggs 50g, vegetable oil 5g, appropriate seasoning), beef fillet with celery (lean beef 50g, celery stalk 100g, vegetable oil 5g, appropriate seasoning), and spinach vermicelli soup.

Dinner: black rice porridge (40g of japonica rice, black rice10g), steamed bread (flour150g), fried pork liver, 50g of pork liver, 50g of pea seedlings, 5g of vegetable oil, pepper, yellow wine, monosodium glutamate and salt, stewed potatoes with kidney beans (25g of lean meat, 60g of kidney beans).

Extra food: seasonal fruits.

Recipe 4

Breakfast: 250ml milk, egg cake (150g flour, 50g eggs, 25g sugar).

Lunch: rice (japonica rice 150g), shrimp tofu (inner fat tofu 100g, shrimp 50g, vegetable oil, starch, monosodium glutamate and salt 5g), stir-fry (fresh vegetables 150g, vegetable oil, monosodium glutamate and salt 5g), and shredded radish soup with shrimp skin.

Dinner: pork and vegetable steamed stuffed bun (flour 150g, lean pork 50g, laver 150g, vegetable oil 5g, proper amount of seasoning), laver and egg soup (egg 50g, laver and seasoning).

Extra food: seasonal fruits.

Recipe five

Breakfast: Shrimp Wonton (50g shrimp, vegetable 100g, flour 100g, appropriate seasoning) with 250ml milk.

Lunch: rice (japonica rice 150g), moo shu pork (shredded pork 30g, eggs 50g, vegetable oil 5g, edible fungus 5g, seasoning 5g), braised eggplant (lean pork 30g, eggplant 150g, vegetable oil 5g, soy sauce and seasoning 5g), mung bean soup (mung bean and crystal sugar 5g).

Dinner: black rice steamed bread (black rice flour 150g), sweet and sour sparerib (sparerib 300g, vegetable oil 5g, appropriate amount of seasoning), oyster stewed tofu (oyster 100g, tofu 100g, vegetable oil 5g, coriander, onion, ginger, garlic and a little salt).

Extra food: seasonal fruits.

Recipe 6

Breakfast: egg pancake (flour 150g, egg 50g, vegetable oil 5g, appropriate amount of seasoning), milk 250ml, fried mung bean sprouts (mung bean sprouts 200g).

Lunch: Dumplings (noodles 100g, lean meat 80g, vegetables 150g, vegetable oil 5g, appropriate seasoning) and mung bean porridge (polished rice 50g, mung bean 25g).

Dinner: red bean rice (japonica rice 150g, red bean 25g), stewed swordfish (swordfish 100g, vegetable oil 5g, onion, ginger, garlic, cooking wine, soy sauce and monosodium glutamate), fried celery (celery 75g, dried bean curd 30g, vegetable oil 5g, monosodium glutamate).

Extra food: seasonal fruits.

Recipe 7

Breakfast: bread (200g of flour), 250ml of milk and 50g of boiled eggs.

Lunch: rice (japonica rice 150g), cumin-fried mutton (mutton 100g, auricularia auricula 2g, carrot 50g, vegetable oil 5g, and appropriate seasoning), roasted rape with mushrooms (fresh mushrooms 50g, rape 150g, vegetable oil 5g, and appropriate seasoning), and mixed with small vegetables.

Dinner: lily porridge (50g of japonica rice, appropriate amount of lily), steamed bread (flour 100g), two kinds of onions (50g of pork tenderloin, 50g of lean pork, 2g of onion 100g, auricularia auricula, 5g of vegetable oil, appropriate amount of seasoning), and shredded green pepper bean curd (50g of green pepper, 65438+ of bean curd skin).

Five, the harm of malnutrition in college students and examples of common diseases

Current selection? Fast food? The crowd is mainly college students and white-collar workers. Because of their busy work, they don't have time to eat seriously. They often choose fast food to solve their lunch or breakfast. Experts pointed out? Fast food people? There are three major problems in eating habits: First, the time is irregular, 56% of white-collar workers and college students have breakfast occasionally, and 58% of white-collar workers and college students have dinner from 19 to 2 1 or even later; Second, the diet is unscientific. Blindly pursuing speed or losing weight at will leads to gastrointestinal dysfunction; Third, frequent speculation? Fast food? Food is the main food, with few varieties and malnutrition.

Experts emphasize that when choosing fast food is inevitable, it is necessary to balance the diet. Experts recommend eating two or three meals a week. If you are really busy at work and too lazy to cook, do you often choose fast food? Fast food people? Experts suggest supplementing fruits and vegetables appropriately, such as choosing non-fried instant noodles, adding an egg or fresh cucumbers and tomatoes when making instant noodles.

The core of the national fast food health project is how to improve the health level of people who are used to using fast food to cope with the increasing use of fast food in today's society.

Unbalanced nutrition, serious impact? Fast food people? Good health. Gao, deputy secretary-general of the Chinese Preventive Medicine Association, said that if all fast food is fried, a fried fast food needs very high calories a day, and eating such fried fast food all day will have some effects on the human body, causing obesity, hyperlipidemia, or cardiovascular diseases.

Advices on intransitive verbs:

How to arrange three meals a day? This seems to be a simple question for contemporary college students, but it is not so easy to really make a reasonable diet and meet the requirements of college students. At present, college students are generally in their twenties, and their bodies are still in a vigorous development stage. On the one hand, they need reasonable and sufficient nutrition to meet their physiological needs; On the other hand, it takes a lot of mental work to adapt to the intense study in universities. Therefore, college students should arrange their diet reasonably.

The suggestions are as follows:

① Diversification of food collocation

Try to choose a variety of dishes and staple foods in the diet to ensure the adequate supply of various nutrients. The six well-known nutrients are: protein? Fat? Carbohydrate? Inorganic salt? Vitamin water. Each food contains different kinds and quantities of nutrients. At present, there are comprehensive nutrients in the dishes of university restaurants, which have been included in different dishes. However, the consumption level of college students is limited, so it is impossible to have a comprehensive diet in one meal, and it is difficult to ensure the adequate supply of nutrition. In addition, some students have a great appetite for favorite foods and scoff at foods they don't like, which makes it more difficult to ensure comprehensive intake of nutrition. Therefore, when students eat, they should constantly change varieties to ensure a diversified diet.

② The calorie intake of three meals is balanced.

Reasonably arrange the proportion of calories consumed in three meals. There is such a proverb? Have a good breakfast, a full lunch and a small dinner? . At present, the heat supply of college students is basically up to standard, but the heat distribution of three meals is not perfect. Eat 30% calories for breakfast, 35% calories for lunch and dinner.

The essential trace elements for human body are iron, fluorine, zinc, copper, copper, cobalt, chromium, manganese, nickel, silicon, iodine, selenium, tin and vanadium. In order to enhance physical fitness, how about it? Chinese food? Get the ideal elements?

First, often eat? Coarse grains? . Many nutrients in the grain are concentrated in the chaff. For example, refined white flour with a flour yield of 72% can only retain one-fifth of the original wheat? Magnesium? What about one seventh? Chromium? . Refined white sugar only contains 1% magnesium, 7% complex, and inorganic salt is 30 times less than that of crude sugar.

Second, you can't? Partial eclipse? The human body needs to supplement different nutrients, and should use different fruits and vegetables, eggs and meat in moderation.

Three is? Eat vegetables and drink vegetable soup? . Often cook and eat stuffing? Squeeze? Drop vegetable soup. Don't you know that vegetable soup is rich in precious metals in plant cells? Potassium? ; This dish itself has become. Low potassium vegetables? . Lack? Potassium? This is very bad for the heart and blood pressure. So? Original soup becomes original food? Eating vegetables and soup is a scientific and reasonable diet.

The fourth is to avoid? Take medicine? The nutrition of natural food is balanced. What if? Take medicine? Excessive intake of an element? Including essential trace elements, will become? Toxicity? Life may be affected. So we should start with. Chinese food? Seek nutrition in the hospital and don't abuse nutritional drugs.

Fifth, do not eat? A dirty diet? . As we all know, the pollution of heavy metals is more serious than that of pesticides and other organic substances. Because pesticides and other compounds can be slowly decomposed and purified in nature? Nontoxic? Things. However, toxic elements can not be decomposed, which will cause adverse consequences after entering the human body. Therefore, toxic elements have polluted the diet to avoid the entrance.

(3) protein's quality supply.

The intake of protein should be increased. Protein is the foundation of life activities, which can't be stored in the body, but should be ingested every day, so we should ensure the supply of protein. According to the survey data, the supply of protein for college students is generally insufficient, and the ingredients are mostly plant protein, and the proportion of animal protein is very small, so the quality is poor. Therefore, protein-rich raw materials should be added to the diet, such as lean pork, chicken and duck meat, eggs, milk and bean products. You can drink some soybean milk for breakfast, and milk is better. Considering the financial situation of some students, you can eat more soy products, which is of great benefit to supplement protein. The intake of protein should reach the standard of 70g per day, and the protein of animals and beans should account for more than one third.

④ Standardization of fat intake.

We should appropriately increase the intake of fat in our daily diet. Fat, including neutral fat and lipid, is an important hot nutrient for human body. In addition, phospholipid sterols contained in fat have a certain effect on improving brain nerve function; There are also some fat-soluble vitamins, which are the main ways to supplement vitamins A, D, E and K, so the intake of fat should meet the needs of the body. At present, some students suffer from? Dieting style? What is the influence of excessive control of fat intake? Fat? Color change, which is not desirable. And now students' fat intake rarely reaches the standard of 50g per day. Therefore, we should increase fat intake by eating more animal dishes or dishes cooked with vegetable oil.

⑤ Rich absorption of vitamins.

Eat more foods rich in vitamins in your diet. Vitamins, including fat-soluble and water-soluble, are essential substances for regulating physiological functions in the body. Animal liver, some seafood and vegetable oil are the main sources of fat-soluble vitamins; Vegetables and fruits are the main sources of water-soluble vitamins. Some vitamins, such as VC, are easily destroyed during cooking. Therefore, when choosing dishes, students should give priority to fruits, vegetables and livers rich in vitamins, and at the same time take some remedial measures, such as eating more fruits and vegetables with high vitamin content, such as tomatoes, cucumbers, green peppers and carrots. ⑥ Rationalization of diet arrangement.

We should pay attention to the reasonable arrangement of diet according to the seasonal changes. Food has four characteristics: cold, hot and cool: eat warm food in winter; It is advisable to eat cold food in summer; Spring and autumn should also be treated differently. For college students, especially some female students, we should pay more attention to eating roasted, stewed and braised mutton, dog meat and pork in winter. In summer, you should eat some light food cooked with cold dishes, but be careful not to be extremely hot in winter and too cold in summer. In addition, the intake of irritating food should be limited. In addition to long-term eating habits, spicy and acidic foods should not be overeating, otherwise it will cause irritability, easily make the nervous system out of balance, and lead to great mental and emotional fluctuations, especially smoking and drinking. It is advisable to eat less strong tea and coffee.

Seven. Concluding remarks

College students pay little or no attention to nutrition knowledge, and don't pay attention to whether their eating behavior will affect their health. Colleges and universities should speed up the popularization of college students' nutrition knowledge, promote the cultivation of good eating behavior and living habits, and improve the physical and mental health of college students.

College students' nutrition and health papers 3000 words 2

abstract:

College is an important stage for learning knowledge and growing up, and it is also an important stage for forming good eating habits. It is of great significance to master certain nutrition knowledge and form good eating habits at this stage to promote growth and ensure good health. Especially for contemporary college students, the mission entrusted to us by the times is that we must have a healthy body, full of youthful vigor and vitality, in order to become a pillar of the country. Then, pay attention to yourself and your health. Taking zhejiang university city college as an example, this paper comprehensively discusses the current dietary status of college students from three aspects: the general situation of college students' dietary nutrition, the role of college students' balanced diet and the countermeasures to improve their dietary quality, so as to enhance their awareness of balanced nutrition.

Keywords: diet, nutrition, health, general situation and measures

Foreword:

Diet is an essential substance to maintain human life, and a healthy diet is more important. For those who have not solved the problem of food and clothing and those who have just solved it, eating is mostly the first purpose. Most well-off or wealthy people eat for the second purpose, that is, to pay attention to food. As everyone knows, delicious food is definitely not equal to nutrition. Few people clearly eat for the third purpose, which is the fundamental reason why only 5% people in the world are completely healthy.

For every college student, to keep a really healthy body is not a question of whether nutrition knowledge is needed or not, but a question of how to establish a correct diet concept as soon as possible under the guidance of professionals. Correct diet and lifestyle, plus correct physical and mental exercise and optimistic attitude and emotions, is the most effective healthy lifestyle. In order to make more people realize this, health educators shoulder a very heavy historical task.

The purpose of studying the dietary status of college students;

1. Help college students acquire scientific nutrition knowledge. It is very important to know how to eat all kinds of foods scientifically and reasonably, and get proper amounts of nutrients from them, so as to prevent malnutrition or overnutrition and eliminate health risk factors, so as to maintain good health. At present, many college students lack nutrition knowledge and have many misunderstandings in food selection, consumption and eating behavior, which will have a negative impact on their nutritional status and health. Therefore, it is necessary to carry out comprehensive nutrition education and publicity for college students and gradually improve their nutrition knowledge level.

2. Help college students to establish a correct concept of nutrition. The correct concept of nutrition can urge college students to transform their nutrition knowledge into the motivation of behavior and habit. The effect of nutrition on health is a long-term process, and the dietary structure is unreasonable. It will take a long time for the harm of bad eating habits such as picky eaters and overeating to appear. Therefore, it is necessary to carry out targeted nutrition education for college students to help them establish a personalized dietary structure so that everyone can reach the best level.

3. Help college students form healthy eating habits. Guide college students to consume food reasonably, and strive to help them gradually get rid of unhealthy food consumption behaviors and habits and optimize their dietary structure.

Intervention measures should be taken to improve the nutritional status of college students and prevent various chronic diseases related to nutrition. At the same time, college students' self-discipline, self-education and self-practice are very important for them to form healthy eating habits.

Bad eating habits of college students in our school;

1. Only 20% students insist on three meals a day.

According to the dietary rules, only 33.9% students can ensure the regularity of three meals, and only 24.2% students never miss any meal for three meals. In addition, college students eat casually, and 60% people never pay attention to the nutritional collocation of food. More than half of people mainly consider simple principles when eating, and 50.4% people are influenced by mood.

2. Seventy percent of girls eat snacks to relieve boredom.

55. 1% of college students eat snacks to relieve their emotions because of boredom, and the proportion of girls is as high as 70.4%, which is related to their own psychological characteristics and their ability to relieve their emotions is poor. Only 25.8% of college students eat slowly, and some college students are used to wolfing down and eating quickly, especially boys. Girls, on the other hand, like watching TV or reading books while eating, so they are not focused enough.

Nearly half of the students are used to drinking beer.

Students who drink beer 1-2 times a month account for 48.3%, and those who drink beer more than 3 times account for 19%. Some students even drink beer more than 10 times a month, and the proportion of boys is higher than that of girls. And 35% boys drink 1-2 times a month.

Most people have the habit of clubbing in Internet cafes.

Computers have gradually become learning tools, and students have been exposed to computers for longer and longer. Even many students are surfing the internet while eating, which is followed by worse health. Sitting in front of the computer for a long time during and after meals makes the gastrointestinal function fade. In addition, most students who surf the Internet have no choice about diet, and their food nutrition intake is insufficient.