1, breakfast
A nutritious breakfast for middle school students includes eggs, skim milk, yogurt or cheese and food, such as porridge, oatmeal, whole wheat bread, juice, a few slices of bread with fried eggs, tomatoes, cucumbers or other fruits. Add some walnut powder and black sesame paste every week, which can not only flavor, but also resist the brain fatigue caused by high-pressure learning.
2. Lunch
Junior high school students should have a light lunch, but they should consume enough calories and various nutrients. Eat more high-calorie foods, such as meat and eggs, and eat fresh seafood at least twice a week to supplement drug-resistant fatty acids. Vegetables should pay attention to color matching and pattern changes to ensure that children consume various vitamins, folic acid and plant fiber.
3. main meal
On the basis of sufficient calories and protein, junior high school students should pay attention to the collocation design of lean meat, pork liver, chicken, fish, milk, eggs, dried shrimps and various fresh vegetables and fruits, so as to ensure the best biological efficiency of various amino acids and rich vitamins and the intake of trace elements, and also need a certain amount of carbohydrates, such as beans, potatoes, sweet potatoes and corn. This is of positive significance for improving memory, strengthening brain power and resisting fatigue.
Junior high school students are under great pressure to study, and diet is more important. A scientific breakfast should be low in energy and balanced in nutrition, and rich in carbohydrates, fats, protein, vitamins, minerals and water, especially dietary fiber.
A scientific breakfast should include four kinds of food: cereal, which mainly provides energy and is rich in carbohydrates, such as porridge, bread and steamed bread; Mainly for protein, mainly meat, eggs and other foods; Mainly supplying inorganic salts and vitamins, mainly referring to fresh vegetables and fruits; It mainly provides calcium and rich nutrients, mainly milk, dairy products and bean products.
"A day's plan lies in the morning", breakfast is the most important meal in a day, and the energy consumed by breakfast accounts for 30% of the energy needed by the human body in a day, but lunch and dinner can hardly make up for the lack of nutrition in breakfast.