? 14-year-old children are in the stage of rapid growth and development, and their demand for energy and nutrients is relatively higher than that of adults. Adequate nutrition is the material guarantee for the normal development of intelligence and physique, and even for a lifetime of health. Therefore, it is more necessary to emphasize reasonable diet and balanced nutrition. On the basis of dietary guidelines for the general population, school-age children should develop healthy eating behaviors, often engage in diversified physical activities, maintain appropriate weight gain and promote physical and mental health.

? 14 years old children, the daily energy requirement is 2400 kcal. At the same time, due to the needs of growth and eye consumption, attention should be paid to supplementing calcium and vitamin A intake, and providing fatty acids to help brain development. The resulting one-day recipe is as follows:

? The menu is arranged for two o'clock and three meals. Because it is not convenient for school to add meals in the morning, I will finish my homework at night and then add meals.

The nutritious meals made according to the formula are as follows:

? From such three meals a day, we can get the right amount of various nutrients needed for children's growth. Within a week, similar foods can be exchanged with each other, thus ensuring a balanced supply of nutrients. On this basis, we can ensure at least one hour of outdoor activities every day, thus laying a solid foundation for children's health.