As soon as a child enters first grade, many parents immediately begin to treat him as an adult. And, above all, this applies to the nutrition of younger schoolchildren. Morning porridge, familiar from kindergarten, are replaced with sandwiches, for lunch instead of soup, sausages or pizza, if both mom and dad work, and grandma lives far away.

For younger children school age It is especially harmful to eat dry food: a growing body needs proteins, fats, carbohydrates in correct ratio and the required quantity. Take care of healthy nutrition for younger schoolchildren!

Meals for junior schoolchildren - BREAKFAST:

The night before, ask your child what he would like to eat for breakfast. If possible, fulfill his wish. Do not insist that he eat cheesecakes if the baby wants an omelet or scrambled eggs.

2 times a week you must give cottage cheese - 6 spoons without top (this is about 100g), or a glass of yogurt, kefir, yogurt or fermented baked milk, or even better - bifidok, or 2 pieces of cheese, or 2 cheesecakes, or a portion of cottage cheese casserole.

2 times a week, the child needs to eat 4-6 tablespoons of salad with vegetable oil, sour cream at breakfast - carrot with apple, fresh or sauerkraut, beetroot, radish.

Don’t forget about porridge - buckwheat, oatmeal (rolled oats, muesli), wheat (semolina), millet, rice. It is more useful (although this is unusual for us) to cook porridge with vegetable broth or with the addition of fruits and vegetables: grated carrots, zucchini, pumpkin, bananas, apples, persimmons, berries, dried fruits. You can cook porridge in water, milk with the addition of a small amount of sugar so that the sweetish taste is barely perceptible. The serving of porridge is small - 5-6 tablespoons.

At the end of breakfast, you can offer a sandwich with butter (caviar, herring, shrimp) and a cup of cocoa, tea with milk or weak coffee. Sometimes these drinks can be replaced with juices: vegetable or fruit.

If the child refuses breakfast, then get him up half an hour earlier. You definitely need to do exercises while listening to music, and take a shower. This will help him not only wake up, but also whet his appetite.

If your child is naughty, don't insist that he eats everything. Let him eat as much as he wants. Much more in the morning peace is more important, peace and good mood.

Meals for younger schoolchildren - SECOND BREAKFAST:

The second time children usually eat is at school. These are ordinary standard breakfasts, but if the child refuses them, then take care of the nutrition yourself. Give your child a banana or apple, 2-3 cookies or a pie with vegetable filling, cheese, a sandwich with cheese, boiled meat or fish (but not sausage) and a bag of juice.

Meals for younger schoolchildren - LUNCH:

For the first 2-4 days of the week, any vegetarian meal is required. vegetable soup, and on other days - borscht or soup cooked in low-fat broth: meat or chicken.

On the second 3-4 days a week, give boiled chicken or fish, and on the remaining days, boiled beef or lean pork - 80-100g. Sometimes you can get by with sausage or sausage, but they contain significantly less protein, which is very necessary for a child’s body.

The best side dish is fresh or stewed vegetables - any salads, sauerkraut with apple, steamed prunes, raisins, dried apricots, solyanka, boiled beans or beets, to which add finely crushed walnuts and garlic - 5-6 tablespoons.

Give boiled potatoes 2-3 times a week, pasta, canned peas.

For the third you can prepare compote, jelly, fruit drink, fresh fruits.

If your child is heating up their own lunch, then make sure it is safe for them to do so. Teach him to use the microwave in advance. In the morning, pour a portion of soup into special dishes For microwave oven, prepare the second course in the same way, cut the bread, prepare drinks - put everything in the refrigerator before he comes home from school.

Meals for junior schoolchildren - AFTERNOON SNACK:

2-3 hours after lunch, let the child eat an apple, an orange, 1-2 cheesecakes, yogurt, a glass of kefir, juice, compote, with a bun or pie - whatever he wants, also prepare in advance.

Meals for younger schoolchildren - DINNER:

For dinner, a curd, dairy, vegetable, fruit, or egg dish is best. These are milk noodles, an omelet with a piece of cheese, a casserole, a sandwich with butter. It is better not to give porridge in the evening - they are less digestible.

30 minutes after dinner, give your child tea, juice or kefir. If he likes milk, then it can be given only an hour after eating - it is better absorbed when alone.

Sweets in the diet of younger schoolchildren:

6-8 teaspoons of sugar and 1-2 candies are enough per day. Halva, pastries and cakes only on holidays - a portion should not exceed 2 pastries or 140 g of cake.

Try to buy sparkling water for your children as little as possible - it irritates the mucous membranes of the stomach and intestines.

Summarize. The menu for 7-9 year olds should include daily dairy products and cottage cheese are sources of calcium. Since it is at this time that children develop permanent teeth. And for growth you need protein - natural meat and fish are the main suppliers of protein.

Sharipova Yulia Ilgizovna

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RUSSIAN FEDERATION

Khanty-Mansiysk Autonomous Okrug - Yugra (Tyumen Region)

Raduzhny city

Section:

Biology

Healthy eating

junior schoolchildren

Obninsk, 20010-2011 academic year

Abstract to the work

We often say: “In healthy body – healthy mind" Children's nutrition is closely related to health. Insufficient supply of nutrients to childhood negatively affects performance physical development, morbidity, academic performance. Organized school meals regulated sanitary rules and standards, and therefore largely satisfies the principles of rational nutrition.

We decided to analyze approximate diet nutrition of schoolchildren, their menu at school and at home, the amount of fruits and vegetables they consume.

According to modern concepts, healthy nutrition is nutrition that ensures growth, normal development and human life, promoting health and preventing diseases. This work will help you understand what a healthy diet is and will reveal what factors are necessary for normal height and development of the body.

The work reveals the meaning and importance of proper nutrition for the human body. A survey of classmates on nutrition issues was conducted. Based on its results, graphs were constructed and conclusions were drawn. A menu for the week is offered in accordance with the requirements of a healthy diet, compiled by the author.

Healthy nutrition for younger schoolchildren

Sharipova Yulia Ilgizovna

Khanty-Mansiysk Autonomous Okrug-Yugra (Tyumen Region)

Raduzhny city

Municipal educational institution

"Average comprehensive school No. 3"
3 A class

INTRODUCTION ……………………………………………………………………………......... 3

Chapter I ……………………………………………..........................................................4

Chapter II. ………………… .................................................................................................4

Physiological characteristics of school-age children.................................................... 4

Basic principles of healthy nutrition for schoolchildren………………………...... 5

Required Products For good nutrition schoolchildren……..................... 5

Proper nutrition…………………………………………………………………………………….. 7

Proper diet………………………………………………………........ 8

How do primary schoolchildren eat…………………………………………………………......... 9

Analysis of results and conclusions………………………………………………….......... 10

Applications

Table 2. Schoolchildren’s own assessment of a healthy regime and diet…….. 11

Table 3. Results of the survey of junior schoolchildren.................................................... . eleven

Literature ………………………………………………................................................ 13

Slide captions:

Completed by: Yulia Sharipova, student of 3 “A” class. Supervisor: G. A. Leshcheva. Raduzhny 2010 Healthy nutrition for junior schoolchildren

Goals and objectives of the study - To form among my peers right attitude to your health through the concept of healthy eating - Investigate whether the nutrition of younger schoolchildren is adequately organized. Study how my classmates eat. Study the necessary components of the diet. junior school student Give necessary advice on preparation and compliance correct mode nutrition Pay attention to the ability to choose healthy foods nutrition Develop a sense of responsibility for the health of your body.

Why do we eat? The human body requires a variety of nutrients to maintain health. There are 6 main groups of nutrients: proteins, fats, carbohydrates, vitamins, minerals and fiber. Different kinds foods are rich in different nutrients.

Proteins (12%) Proteins are the main building material; they partially go towards the body’s energy expenditure and stimulate mental activity. The most valuable for a child are fish and milk protein, which is best absorbed by the child’s body. In second place in quality is meat protein, in third place is protein plant origin. The diet of a school-age child must include: following products: bread, porridge, peas, meat, fish, cottage cheese, milk, cheese, egg. They make up 1/5 of the human body. Necessary for growth, development, metabolism in the body. - Deficiency will lead to diseases: anemia, growth retardation, infections. - Excess leads to overload of the liver, kidneys, putrefactive processes in the intestines.

Fats (30-35%) Fats are the main energy material. When digested, they provide more calories than proteins and carbohydrates. Essential fats are found not only in the “fatty” foods we are used to – butter, sour cream, lard, etc. Meat, milk and fish are sources of hidden fats. Animal fats are digested worse than vegetable fats and do not contain essential fats for the body. fatty acid And fat soluble vitamins. Every day a school-age child should receive: - butter; - vegetable oil; - sour cream. - Improves the taste of food and causes a feeling of satiety. - Excess contributes to the development of atherosclerosis, heart disease, and obesity.

Carbohydrates (50-60%) Carbohydrates are also a supplier of energy. Their ability to be deposited in the form of adipose tissue requires reasonable restrictions from a person. They increase mental productivity by stimulating work nervous system. Necessary products on a schoolchild's menu: - bread; - cereals; - potato; - honey; - dried fruits; - sugar. - Excess leads to metabolic disorders and obesity.

Vitamins Necessary for the human body Found in: vegetables, fruits, berries, herbs. Deficiency leads to vitamin deficiency.

Minerals are an essential part of food. - Lack or excess leads to metabolic disorders.

Part minerals includes: Calcium Iodine Sodium chloride (salt) Iron Potassium Magnesium Phosphorus salts Minerals

The main rule of rational nutrition for primary schoolchildren: the energy value of the food consumed should not exceed the energy expenditure of the body. IN daily ration must be included nutrients in a balanced manner. This is ensured by the optimal ratio of proteins, fats, carbohydrates and essential components such as amino acids and vitamins. It is not recommended to give your child a lot of sweets and sugary drinks, especially in between meals - it is healthier to drink half a glass of apple or carrot juice. It is important to comply drinking regime. The daily water requirement of schoolchildren is 1.5 liters. A prerequisite for a balanced diet for children is a varied diet through both the use of different products and methods of preparing them. It is necessary to develop a regulator of conscious self-restraint, which will be based on knowledge about the usefulness of products. Balanced diet

Commandments of proper nutrition Determine the compatibility of dishes, taking into account three or four meals a day. Diversify your food, taking into account that it includes 5-10% carbohydrates, 20% proteins and 30% fats. Never eat more than you need - get out from the table a little earlier than you feel full. Cook food to minimize the amount of fat used (steam vegetables instead of frying them in oil; grill chicken instead of frying; use Teflon-coated pans for frying). Drink 6 to 8 glasses of liquid daily, preferably water. Eat slowly, chewing your food thoroughly, and while eating, do not be distracted by anything else - neither watching TV, nor reading; try to eat only while sitting at the table. Buy for yourself good book, which tells in detail how and why to eat right. Remember that food is like physical exercise, is one of the greatest pleasures in life, so eat right so that it makes you happy and gives you true pleasure.

Avoid these foods Refined sugar White flour Preservatives, flavor stabilizers, sweeteners Meat from animals and poultry that have had hormones added to their food Vegetables and fruits grown with chemical fertilizers.

Diet The ancients said: “Eat breakfast yourself, share lunch with a friend, and give dinner to the enemy.” You need to eat 3-4 times a day. Breaks between meals are 4-5 hours; at night, breaks are extended to 10 hours.

Survey results Results of a survey of schoolchildren in grades 2, 3 and 4: - only 2/3 of classmates consume milk and fermented milk products in the required quantities; - out of 15 respondents, only 7 schoolchildren eat cheese and cottage cheese, 8 schoolchildren consume these products very rarely; - out of 15 respondents, 4 schoolchildren very rarely eat meat; - eggs are eaten very rarely by 6 schoolchildren; - of the 44 schoolchildren surveyed, 26 schoolchildren very rarely eat fish dishes; - 100% of schoolchildren surveyed eat bread and bakery products; - out of 15 respondents, only 8 schoolchildren eat honey and dried fruits; - 20 schoolchildren eat fresh vegetables and fruits in the required quantity, 18 schoolchildren eat not enough, and 6 schoolchildren eat once a week; - out of 44 respondents, 7 schoolchildren eat chocolate and cakes with cream every day; - out of 15 respondents, 2 schoolchildren eat sausages every day. Out of 15 schoolchildren, 10 children follow the drinking regime (6 or more glasses of liquid), 5 schoolchildren drink less liquid than recommended.

Meals in the school canteen When asked how often they eat in the school canteen, my classmates answered: - 7 schoolchildren eat every day - 4 schoolchildren eat 2-3 times a week - 4 schoolchildren do not eat. When asked what kind of food you would like to see in the school canteen, schoolchildren gave the following answers: - half of the respondents adhere to healthy eating and want to see on the menu: porridge, milk, cottage cheese, meat, vegetables and juices; - the second half of respondents want to see on the menu: French fries, shish kebab, grilled chicken, pizza, chips, soda, ice cream, chocolate and candy.

Sample menu for 1 day Breakfast: Hercules porridge with butter, tea, bread with butter and cheese, apple. Calorie calculation: Hercules porridge with butter 150 gr. -385.5 kcal., bread 30g. – 58.5 kcal., butter 5 g. – 37.5 kcal., cheese 10 g. – 36 kcal., apple 120 gr. – 50.4 kcal. TOTAL: 575.49 kcal. Second breakfast at school: Cutlet with mashed potatoes, bread, fresh cucumber, compote Calorie calculation: Beef cutlet 60 gr. – 132 kcal., mashed potatoes 100g – 106 kcal, fresh cucumber 50g. – 7 kcal., dried fruit compote 200 ml. – 65 kcal., bread 30 gr. – 58.5 kcal. TOTAL: 368.5 kcal. Lunch: carrot salad, soup with meatballs, chicken with rice, rye bread, juice. Calorie calculation: carrot salad 100g. – 132 kcal., soup with meatballs 200g. – 164 kcal., boiled chicken 90 gr. -153 kcal., boiled rice 100 gr. -143 kcal., rye bread 60g. – 123.6 kcal., cherry juice 200 ml. – 94 kcal. TOTAL: 808.6 kcal. Dinner: Vegetable stew, egg in a bag, kefir, bread, fresh fruit. Calorie calculation: vegetable stew 200 gr. – 248 kcal., egg “in a bag” 65 g. - 104 kcal., bread 30 gr. -58.5 kcal., kefir 200 ml. – 106 kcal., tangerine 100 gr. – 40 kcal. TOTAL: 556.5 kcal. Physiological norms daily requirement children in energy at my age ( age group 7-10 years) is 2,300 kcal. The daily calorie content of the menu I compiled turned out to be 2,309.09 kcal. When developing the menu, I adhered to the following distribution of caloric intake during the day: breakfast -25%, school breakfast -15%, lunch -35%, dinner -25%.

Assessment of schoolchildren about a healthy regime and diet No. Questions Answers Number of students Number of points Average score Do you consider your regime and diet to be correct and healthy Yes Not quite No 26 15 3 5 3 1 4.05 Results of a survey of younger schoolchildren 1 How often during one day you eat Three times Twice Once 38 4 2 4 3 1 3.77 2 You have breakfast Every morning 1-2 times a week rarely 32 6 6 5 3 1 4.18 3 What does your breakfast consist of Porridge and drink Fried food Drink only 13 18 13 5 3 1 3.0 4 How often do you eat fresh fruits, vegetables and salads Three times a day 3-4 times a week 1 time a week 20 18 6 5 3 1 3.64 5 How often do you eat cakes with cream, chocolate Three times a day 3-4 times a week 1 time a week 31 6 7 5 3 1 4.09 6 Do you like bread and butter No Sometimes Every day 15 25 4 1 3 5 2, 5 7 How many times a week do you eat fish 2-3 times or more Once Rarely 6 12 26 5 3 1 2.09 8 How often do you eat bread and bakery products 1 time a day 2 times a day 3 times or more 15 13 16 1 3 5 3.05 9 How much liquid do you consume 1-2 cups 3-5 cups More than 6 cups 26 7 7 1 3 5 1.86 TOTAL 3.13

Establishing order in the diet is within the power of any person, and those who want can overcome it. bad habit eat wrong. Enjoy your meal! Be healthy!

NUTRITION FOR JUNIOR SCHOOL CHILDREN

For the growing and developing child’s body, it is of particular importance has a rational, balanced diet. It not only ensures the existence and development of all cells, tissues, organs, satisfies all energy needs, but also increases the body’s resistance, its vitality and performance, favors adaptation to environmental conditions. Therefore, along with a rational daily routine and optimal physical activity, proper nutrition is one of the most important factors determining human health.

The basis of life activity is the continuous exchange of substances with the environment - metabolism, which includes two inextricably linked opposing processes: anabolism - the synthesis of complex organic substances specific to of a given organism, from simple components entering cells; and catabolism is the breakdown of these substances, providing energy for anabolism. It is clear that maintaining metabolism requires the intake of food into the body, which in the digestive tract is broken down into simple components (monomers), absorbed and included in metabolism. The end products of metabolism - carbon dioxide, water, ammonia, urea, etc. - are excreted from the body.

In a growing organism, metabolism occurs especially intensively, and the process of anabolism somewhat predominates (obviously, the predominance of synthesis over decay determines growth and development), therefore the energy expenditure of children is very high. In addition, the child has a relatively larger ratio of body surface to mass. As a result, children lose more heat per unit surface area than adults. Finally, children are more mobile, which also determines greater energy expenditure. The above determines the increased need of schoolchildren for nutrients per unit of mass compared to adults.

The basis of food is the so-called caloric substances - proteins, fats and carbohydrates. Continuous biological oxidation of these organic substances serves as a source of mechanical and thermal energy. A balanced diet implies, first of all, maintaining a certain energy balance, i.e., matching the energy value of food with the energy expenditure of the body, which is determined by age, gender, physical activity and other factors. It is very important that children’s nutrition meets their needs in quantity and quality, since developing organism very sensitive not only to a deficiency of nutrients, but also to their excess.

The energy value of food, as well as energy expenditure I according to the International System of Units (SI) is measured in joules (J). However, the old non-systemic units are often used - calorie (cal) and kilocalorie (kcal), equal to 1000 cal, or 4.187 J.

It is believed that the energy value of food for primary schoolchildren, which satisfies daily energy expenditure, should average 9623 J (2300 kcal). Sex differences in food calorie content are calculated only from the age of 11, when the processes of puberty begin. At this age, boys' needs are 11,297 J (2,700 kcal), and girls' needs are 10,251 J (2,450 kcal).

However, when determining calorie intake, it is necessary to take into account not only age and gender (in older children). Energy consumption also depends on individual characteristics students, nature of activity, time of year, climate. So, if a child’s body weight is below normal, the diet should be more high-calorie so that body weight increases. And vice versa: if, as a result of excessive nutrition, body weight is increased compared to the norm, you should limit the caloric content of the diet for a while until the weight returns to normal. For weakened children, after illness, with tuberculosis intoxication, a higher caloric intake should be established.

In cold northern climates, when the body needs increased energy consumption to maintain heat even in summer time, the calorie content of children's diet should be higher compared to the diet of children living in the southern regions of the country. Accordingly, in the winter season, the body's need for high-calorie food increases in all climatic zones.

Intense motor mode significantly increases the body's energy consumption, so the daily caloric intake of young athletes can reach 4000 kcal or more, especially during periods of competition and intensive training.

It is important that the diet not only meets the energy needs of the body, but also takes into account the requirement of the correct ratio of nutrients. For children of primary school age, the best ratio of proteins to fats and carbohydrates is 1:1:4.

Squirrels occupy special place in metabolism. They cannot be replaced by any other nutrients, while they themselves can replace fats and carbohydrates. Proteins are the main building material of the cell; they are part of many hormones - metabolic regulators, immune bodies, enzymes - catalysts of biochemical processes, nucleoproteins associated with protein synthesis, respiratory pigment - hemoglobin, blood plasma, etc. Proteins also play an energetic role in in the body - the breakdown of 1 g of protein gives 17.17 kJ (4.1 kcal).

Protein deficiency leads to growth retardation, depletion of the muscular system, disruption of higher nervous activity, anemia and vitamin deficiency, and a decrease in the body's resistance. On the other hand, excess protein in food causes adverse effects. Since protein cannot be stored in the body as a reserve, an increase in protein synthesis does not occur, but the flow may be disrupted. metabolic processes(which often leads to obesity), the risk of allergic reactions will increase, the acid-base balance will shift, and appetite will worsen.

Food proteins are broken down in the gastrointestinal tract into amino acids, in this form they are absorbed into the blood and then serve as material for building their own protein structures. At the same time, some amino acids can be replaced in the body by others or synthesized during metabolism and therefore may be absent from food. They are called nonessential amino acids. However, some amino acids are essential for the body, and in their absence in food, protein synthesis is sharply disrupted, which leads to severe disorders and disruptions in the functioning of the body.

food proteins, which contain the entire set of amino acids necessary for normal protein synthesis in the body are called full-fledged. These are mainly proteins of animal origin, which in their composition are closer to the proteins of the human body. Therefore, it is necessary that animal proteins in children’s diets account for at least 60-65% of the total daily protein requirement. If proteins lack any essential amino acids, it is defective proteins mainly of plant origin. The highest biological value of proteins is meat, fish, milk, and eggs.

Plant products, Although they contain incomplete proteins, they are necessary for the child’s body, so they cannot be excluded from the diet of schoolchildren. Mixed food only containing products of both animal and plant origin, provides the body with a complete set of amino acids. At the same time, protein digestibility depends on the content of other nutritional components. Proteins are fully digested at the above ratio with fats and carbohydrates.

The daily requirement for protein per 1 kg of body weight for primary schoolchildren is 2.5-3 g, therefore, in total, children should consume about 79 g of protein, including 47 g of animal proteins. With increasing physical activity, for example, among young athletes, the physiological need for proteins increases.

Fats- an important component of cellular structures: cytoplasm, cell membrane and nucleus. They take part in the most important life processes, regulate growth and development, ensure a normal state of immunity, and with them vitamins A, D, E, K enter the body. Specific part fat is deposited in the body (in subcutaneous tissue, liver, omentum and other depots) as a reserve nutritional material. Fat deposits also perform a protective, heat-insulating role, and, in addition, fix some internal organs. Finally, fats are a rich source of energy: the breakdown of 1 g of fat gives 38.94 kJ (9.3 kcal), i.e., more than 2 times more energy than the oxidation of an equal amount of proteins or carbohydrates.

The high calorie content of fat present in the food helps reduce its overall volume, while at the same time giving a feeling of fullness. The presence of fat limits the breakdown of protein in the body and protects important organs and tissues from destruction.

In the digestive tract, fats are broken down into glycerol and fatty acids and, absorbed by the intestines, enter mainly the lymph, which carries them throughout the body. Distinguish saturated fatty acids(mostly of animal origin) and unlimited(included in vegetable oils). Some unsaturated fatty acids (linoleic, linolenic, arachidonic), which have a beneficial effect on growth, normalize skin functions, and reduce the amount of cholesterol in the blood, cannot be synthesized in the body and, therefore, must be supplied finished form. Hence the indispensable requirement that in the diet of children at least 30% of the total amount of fat should be vegetable oils(sunflower, hemp, olive, etc.). Important for the child milk fats, included in milk and lactic acid products (cream, sour cream, unmelted butter), as well as egg yolk fats. At the same time, you should limit your consumption of solid fats - beef and especially lamb lard.

Vegetable oils, like butter, are absorbed by the body by 97-98%. Excessive fat content in the body is stored in fat depots. An increase in fat reserves can occur not only due to dietary fats, but also with an abundant carbohydrate diet. Obesity leads to profound metabolic disorders, reduces the functionality of the cardiovascular system, and impairs the body's performance and resistance.

However, a significant lack of fat also negatively affects the vital processes, growth and development of children. Therefore, it is necessary to strictly observe the norms for fat consumption, the same as for protein - 79 g (at least 16 g per day is the need for vegetable oils).

Carbohydrates are the main source of energy in the body. Although 1 g of carbohydrates provides the same amount of energy as protein - 4.1 kcal (significantly less than an equal amount of fat), carbohydrates have the ability to break down very quickly, both in the presence of oxygen and in oxygen-free conditions. The breakdown of proteins and fats leads to the formation of a large number of metabolic products that “clog” the body, while carbohydrate metabolic products - carbon dioxide and water - are easily disposed of. With a sufficient intake of carbohydrates from food, the body covers energy needs mainly at their expense. In addition, carbohydrates are the plastic material of the cell (cytoplasm, cell membrane, nucleic acids), participate in water metabolism, and contribute to the effective use of fats and protein. The growth and formation of new cells and tissues (primarily connective tissue) is impossible with a lack of carbohydrates.

The main source of carbohydrates are products of plant origin: bread, cereals, pasta, potatoes. Vegetables, fruits, and berries are rich in carbohydrates. In the digestive tract, carbohydrates are intensively broken down into monosaccharides (primarily glucose) and are absorbed by 90-98%. If there is a lack of carbohydrates in food, they can be produced from the breakdown products of fats and proteins. However, in children this process is limited, since the main part of proteins and fats is used as plastic material, ensuring intensive growth and development.

Excess glucose in the blood is stored as animal starch - glycogen - in the liver and muscles, creating carbohydrate reserve. When needed, glycogen is converted back into glucose and used to do work. However, the reserves of carbohydrates in the body of children are small and deplete very quickly, especially with intense physical activity. Hence the low endurance of the body without them. The central nervous system is especially sensitive to low blood glucose levels (hypoglycemia). Even a slight drop in sugar levels is accompanied by weakness, dizziness, and a sharp decrease in physical and mental performance; with a significant decrease, serious disorders occur: convulsions, loss of consciousness, various autonomic disorders.

The amount of glucose in the blood of primary schoolchildren is close to the adult norm. However, a large amount of sugar in food can lead to a significant increase in its content in the blood (by 50-70% and even 100%), which is not usually observed in adults. Such alimentary (nutritional) increase (hyperglycemia) is usually quite easily tolerated by children due to the increased intensity of carbohydrate metabolism. However, frequent and periodic hyperglycemia can cause serious disturbances in the body's functioning. Therefore, the amount of easily digestible carbohydrates (sucrose, fructose) should be no more than 20% of the total amount of carbohydrates in the diet.

Has a particularly adverse effect on the body excessive consumption of sucrose in the form of white crystalline sugar and sweets prepared on its basis. The activity of the gastrointestinal tract worsens, appetite decreases, various painful phenomena develop (growth retardation, dental caries), and the likelihood of overweight and obesity increases. It should be borne in mind that addiction to sugar develops according to the same mechanism as addiction to drugs (experts talk about “sweet” or “sugar” addiction). Therefore, children should not be accustomed to increased consumption of sugar, sweets, and confectionery products.

The bulk of carbohydrates should enter the body in the form of polysaccharides, primarily in the form of starch. The total need for carbohydrates per day in a child aged 7-10 years is 315 g.

Carbohydrates also include plant tissue fiber- cellulose and other coarse fiber food components (pectins, alimentary fiber). They practically do not break down in the digestive tract and, therefore, are not absorbed, so they are classified as so-called ballast substances. However, these substances are extremely important for normal life for several reasons. First of all, by increasing the volume of food, they contribute to the feeling of fullness; then, irritating the walls of the digestive tract, they stimulate peristalsis, which determines the movement of food masses and bowel movements; on undigested cellulose fibers, various harmful substances (salts) are adsorbed and removed from the body heavy metals etc.), as well as excess dietary cholesterol; Finally, fiber contributes to the normal existence of the microflora of the large intestine. It is the carbohydrates that have not been broken down and absorbed in the small intestine that serve as a breeding ground for beneficial microorganisms (bifidobacteria, lactobacilli), which, for example, synthesize and promote the absorption of certain vitamins. Normal intestinal microflora is an important factor of immunity, therefore disturbances in its composition (dysbacteriosis) negatively affect the body's resistance. Therefore, it is a mistake to refuse so-called “rough” food when organizing children’s meals.

Although water, mineral salts and vitamins are not nutrients and sources of energy, their intake into the body is a necessary condition for normal life.

A person can live without food for several weeks, without water - a few days. Water is the environment in which all biochemical processes take place. It is part of organs and tissues, serves as the basis for interstitial fluid, blood, lymph, and digestive juices. Water is an important factor in thermoregulation; by evaporating, it protects the body from overheating. A child's body is 75-80% water.

The water requirement of the body of a primary school student is 50-60 ml per 1 kg of weight, i.e. in total 1350-1400 ml. This need is satisfied by introducing first (liquid) courses, vegetables, fruits, berries, as well as various drinks (milk, juices, tea, etc.) and, of course, water into the diet. Some part of the water is formed in the body during the metabolism of proteins, fats and carbohydrates (metabolite, or endogenous, water).

Water consumption depends on food intake, temperature environment, nature of activity and state of the body. Its secretion by the skin, kidneys and lungs during breathing increases with increasing amount of fluid taken. Increased air temperature, high-calorie foods, increased physical activity, and emotional stress also increase the release of water through the skin and lungs.

Both insufficient and excessive fluid intake are equally harmful for a child, because his body quickly loses and quickly accumulates water. Limitation of water intake or excessive loss of water leads to dehydration- dehydration, which violates the constancy of the internal environment of the body, disorganizes the processes of intracellular metabolism, and causes thirst that debilitates the child. Excessive intake of fluid into the body - water intoxication- creates an overload in the work of the kidneys and heart, and also contributes to the loss of mineral salts and vitamins.

Of great importance quality of drinking water. It should be remembered that water can be a source and a means of spreading infectious diseases (dysentery, cholera, typhoid fever, etc.). Water suitable for consumption (drinking, cooking, etc.) is clean and transparent, does not have an unpleasant taste or smell, and does not contain microorganisms that cause diseases or toxic impurities.

In secondary schools, water consumption is set at 20 liters per seat, in boarding schools - 200-220 liters per seat. Currently, schools are recommended to use bottled water as drinking water using special installations with disposable cups.

The body needs food minerals- an important factor of the internal environment (they determine osmotic pressure, active blood reaction), which are part of many enzymes, hormones, digestive juices, ensure the growth, development and normal functioning of bones and muscles.

Some minerals are required by the body in a relatively large doses Oh. They are called macroelements. These are sodium, potassium, calcium, phosphorus, chlorine. Others are consumed in small quantities. This - microelements: iodine, bromine, fluorine, cobalt, nickel and many others.

With a properly organized balanced diet, the body's need for mineral salts is fully satisfied and there is no need to introduce them artificially. The exception is sodium chloride ( salt), which has to be included additionally, especially in plant foods, low in sodium. An important source of salts is dairy products, vegetables, fruits, and juices. They must be present in the child’s daily diet.

The daily need of schoolchildren for table salt is 8-10 g. This substance plays important role during the production of hydrochloric acid - one of the components of gastric juice, which ensures normal digestion of food proteins and has bactericidal properties (the ability to kill microorganisms). In addition, sodium and chlorine provide one of the the most important properties living - the phenomenon of excitability. Therefore, a deficiency or excess of this substance with prolonged intake causes serious disorders in the functioning of the heart, the state of the nervous system, the nature of urine formation, etc.

Calcium and phosphorus salts determine the growth and development of the musculoskeletal system, the excitability of the nervous system, blood clotting, protein and fat metabolism in the body. The need for calcium in primary schoolchildren is 1100 mg per day, for phosphorus - 1650 mg. With a lack of these salts, the development of bone tissue is disrupted, and nerve cells suffer.

The optimal ratio between the concentration of calcium and phosphorus salts - 1:1.5 - is found in milk, therefore dairy products are an important component of the diet of schoolchildren, promoting skeletal development. Rich in phosphorus salts, without which nerve tissue cannot form normally, egg yolk, brains, meat, peas, nuts, oatmeal.

Iron is part of the respiratory pigment of the blood - hemoglobin, which carries oxygen from the lungs to all cells and tissues of the body. Due to increased metabolism and, accordingly, greater oxygen needs of growing structures, the need for iron in children is higher than in adults and amounts to 18 mg per day. With prolonged monotonous nutrition of foods low in iron salts, so-called iron deficiency anemia (anemia) can develop. Therefore, children’s diet must include foods rich in iron: meat, eggs, cabbage, legumes, salad, apples.

They are essential for life magnesium salts, of which there is a lot in coarse varieties of wheat and rye bread, in legumes, cheese. Potassium salts, without which regulation is disrupted water-salt metabolism in tissues, found in vegetables (cabbage, potatoes).

To neutralize some metabolic products toxic to the body, it is necessary sulfur, which is abundant in legumes and oatmeal.

A lack of microelements such as iodine, cobalt, and manganese has a noticeable impact on health. Insufficient intake into the body iodine leads to serious dysfunction of the thyroid gland, growth of its tissue is observed (hyperplasia), and a goiter appears. In areas of iodine deficiency, the child population especially suffers from endemic goiter; Some children may experience endocrine disorders. IN severe cases Insufficient thyroid function in children develops cretinism - a profound disruption of the processes of physical, intellectual and sexual development.

The activity of iodine compounds entering the body depends on the content of cobalt and manganese in the diet, as well as a sufficient amount of animal protein.

The main sources of iodine are seafood, eggs, peas, nuts (especially pine nuts), and lactic acid products. In areas where low iodine levels are endemic, iodization is carried out drinking water; iodized table salt should also be used.

Cobalt rich in foods such as beef liver, fish, vegetables (carrots, beets, green and red peppers), green crops, berries (especially cranberries, rowan, black currants), and legumes. Most manganese in grain crops and their processed products.

Vitamins- an obligatory component of the diet, without them the normal functioning of the body is impossible. The name - “life-bearers” - emphasizes their participation in all life processes. Vitamins are part of many enzymes, which determines their role in metabolism; stimulate the processes of growth, development, restoration of cells and tissues; increase specific and nonspecific resistance of the body, etc.

Most vitamins are not synthesized in the human body or are synthesized in insufficient quantities; they are immediately included in the metabolism, cannot be stored in reserve and must be supplied with food constantly. Although the body requires them in very small quantities, their disadvantage is hypovitaminosis- or lack of - avitaminosis- in food products causes severe disorders, both nonspecific (decreased mental and physical performance) and specific (associated with the properties of a particular vitamin).

However, excessive consumption of vitamins is also harmful - hypervitaminosis, especially in the form vitamin preparations, which are now so accessible. Excessive intake of vitamin D, for example, leads to impaired kidney function; with hypervitaminosis of B vitamins, enzymatic processes are disrupted and the peripheral nervous system suffers; Excessive intake of vitamin A manifests itself in weakness, loss of appetite, skin rash and itching, fragility of skeletal bones, which leads to fractures; Taking large doses of vitamin C can cause fever and skin reactions. Adults must strictly ensure that the specified norms for children’s consumption of vitamin preparations are not violated.

Vitamins are found in almost all food products, including milk, meat, and fish. But the main sources of vitamins and mineral salts are vegetables and fruits. However, if food is cooked incorrectly, vitamins are destroyed. So, if you cook vegetables in an open container, up to 20% of vitamins are lost, and if you cook them in a closed container, only 3-5%. Therefore, it is recommended to cook vegetables in a tightly sealed container, observing the optimal cooking time for each product (for fresh cabbage - 20-25 minutes, sauerkraut - 1.5 hours, carrots - 15-25 minutes, diced potatoes - 12-15 minutes ., fresh tomatoes and spinach - 6-8 minutes).

Children should be given a sufficient amount of fresh vegetables, fruits and berries. Sauerkraut and juices are healthy. Natural juices, especially freshly prepared ones, are an important source of vitamins, mineral salts, pectin and fiber. Unclarified juices are preferable, and the more pulp they contain, the more nutrients they contain.

When talking about vitamins, both their chemical names and symbols in capital letters of the Latin alphabet are used. All vitamins are divided into two groups: water soluble(C, PP, B vitamins), found mainly in products of plant origin; I'm fat soluble(A, D, E, K, F), which are abundant in animal products.

Vitamin C(ascorbic acid) increases the body's resistance to harmful effects environment, strengthens the immune system, normalizes the activity of the nervous system, heart, and blood system. The daily requirement for vitamin C for primary schoolchildren is 60 mg. This vitamin is found in many foods, its content is especially high in rose hips, black currants, lemons, oranges, and fresh cabbage. Well preserved ascorbic acid in sauerkraut. There is a lot of this vitamin in the liver. 100 g of needles contain 250 mg.

Lack of vitamin C causes scurvy, which manifests itself in general malaise, bleeding gums and tooth loss, and subcutaneous hemorrhages. Immune suppression contributes to the development of infectious diseases.

We all need energy, but schoolchildren need it especially badly, since during their studies they not only have to deal with quite a significant exercise stress. Among other things, they have to engage in active mental activity, which also requires a lot of energy. At the same time, the child’s body is constantly growing, which also imposes certain requirements on the nutrition system of schoolchildren.

And proper nutrition at this time is the key to the health of the whole body. That is why it is important not to spoil digestion from childhood and to nourish the body with everything necessary for its normal development. That is why the diet of students should include a sufficient amount of carbohydrates, fats, proteins, as well as vitamins and other vital microelements.

However, speaking about a complete diet, we should not forget that it is highly undesirable to overfeed children during the educational process. After all, unprocessed calories cause excess weight and metabolic disorders, problems with which in early childhood entail a whole bunch of serious chronic diseases accompanying a person throughout his life.

Therefore, when compiling a daily menu, it is necessary to take into account the body’s need for calories, which changes with the age of the child. Thus, primary school students need to consume 2,400 kilocalories per day for normal development. For high school students, the norm increases to 3000 kcal. At the same time, we should not forget that children who regularly engage in sports need more energy, so the calorie content of their diet is usually increased by 300-500 kcal relative to the norm.

However, total calories are not everything. The amount of energy entering the body throughout the day should be correctly distributed. It is typical that the first meal of the day, that is, breakfast, should account for at least 25% daily norm. The main meal is lunch, with which the child should receive from 35 to 40% of the planned calories. The energy value of an afternoon snack is 10-15%, dinner - 25%. With all this, the student must receive hot food at least 3 times a day and this is very important!

Except energy value diet, the closest attention should be paid to the composition of the student’s menu. It must contain a number of products that are essential for a growing body.

First of all, these are proteins - the main building material for organs and tissues. Moreover, the feature child's body is such that he better absorbs milk protein, so it is extremely necessary to include more natural dairy products in the menu of schoolchildren. Butter, milk and sour cream should be on the table every day, cottage cheese - at least 3 times a week. Equally important is the protein contained in meat. Dishes made from lamb, beef, lean lean pork, ham and poultry should be cooked 1 to 3 times a week. Most vegetable protein contained in legumes, they should be included in the child’s menu 1-2 times a week.

The main source of energy is fats. In order to avoid metabolic disorders, it is better to use plant varieties for feeding schoolchildren, which are better absorbed. Their most correct use is as a dressing for vegetable salads. Both tasty and healthy.

To the formation process skeletal system the child passed without complications, the body needs calcium and phosphorus. These substances are found in abundance in fish and seafood, which should be included in the diet at least 2 times a week.

Three times a week the menu should include eggs, which can be cooked by any in a known way: boil hard-boiled or soft-boiled, fry, make an omelet from them.

To provide the growing body with everything essential vitamins it is necessary to include as much as possible in the student’s diet fresh vegetables and fruits. In addition to vitamins, they supply us with fiber, which helps cleanse the body and optimize the process of energy production.

Potatoes, all kinds of cereals, and pasta help you meet your carbohydrate requirement.

Various sweets are necessary for a child, but they must be handled carefully, avoiding excess. After all, excess sugar can cause a deterioration in metabolism and also slow down brain function. It is best to give desserts and baked goods to children only after the main meal, but not before it, and certainly not instead.

Fruit juices or vegetable drinks are a must baby food. Their daily norm is 1-1.5 liters. In this case we are talking about natural products, and not about drinks like Coca-Cola, forfeits, etc. It is better to reduce their consumption to a minimum.

You should also be very careful when giving children, especially younger age, smoked meats, pickles and marinades, canned food. When preparing dishes, you should use salt and other spices sparingly.

Also, when organizing baby food, it is advisable to observe several simple rules. Namely:

It is always better to start lunch with a salad or raw vegetables, the timely consumption of which stimulates digestion;

It is important to combine products correctly. So, if the first dish is prepared with big amount vegetables, for example, borscht, cabbage soup, then it is better to serve porridge or pasta for the main course. And vice versa, if soups with cereals or noodles were served first, then some vegetable dish would be suitable for the second.

It is highly undesirable for fats and proteins to be combined in one dish. of various origins, that is, animals and herbal products. This has a bad effect on their digestibility;

Fruits and berries are better absorbed if consumed separately from other dishes between meals.

Scientists at the Institute of Nutrition of the Academy of Medical Sciences have developed a theory of proper human nutrition. It lies in the fact that human nutrition is closely connected with all metabolic processes in his body.

Nutrition has three main functions. The first is energy, which consists in supplying the body with energy. In this regard, the body of an animal, including a person, can be roughly compared to a machine that requires fuel to perform work. Rational (proper) nutrition involves the flow of energy into the body and its expenditure to support vital processes.

Energy consumption in the human body is associated, firstly, with basic metabolism; secondly, with the specific dynamic effect of food and, finally, thirdly, with muscle activity.

The second function of nutrition is to provide the body with plastic substances, which primarily include proteins and, to a lesser extent, carbohydrates. It is known that during the process of life in the human body, some cells are constantly destroyed and others appear in their place. " Construction material"The chemicals in food are used to create new cells. It should be borne in mind that the need for plastic substances is increased in childhood, when they are used not only to replace destroyed cells, but also to carry out growth processes.

And finally, the third main function of nutrition is to supply the body biologically active substances, necessary for the regulation of vital processes. Enzymes and most hormones, which are regulators of chemical processes occurring in the body, are produced by the body itself, but some of them are produced by the human body only thanks to substances found in food. These substances are vitamins.

How many chemical substances consumed by the human body in the process of life, the same amount should come from food.

However, during the process of metabolism, some substances can pass into others.

Moreover, most of them are able to be synthesized in the body, while some are, as it were, original. They cannot be synthesized and must be supplied with food. In this regard, all nutrients are divided into replaceable and irreplaceable. The three pillars on which they rely are moderation, variety, and diet.

1. 2. ABOUT THE BACKGROUND OF Rational Nutrition

A healthy diet is a healthy diet healthy people taking into account their age, gender, body weight, characteristics and working conditions, climatic conditions. It helps maintain health, maintains high mental and physical performance, increases resistance to harmful environmental influences.

Proper nutrition should be like this: cover the body’s energy costs; have a certain ratio components; well absorbed; have a pleasant taste, smell, appearance and a certain temperature; be diverse; cause a feeling of satiety; be absolutely flawless and sanitary-free.

1. 3. Power mode

Diet is the distribution of food over time by number of meals, calorie content and volume. Time intervals are observed between meals. Eating food at the same time leads to the production conditioned reflex digestive glands. The best is three and four meals a day. The total volume of food consumed is 2.5. 3.5 kg. If the total calorie content of food is taken as 1000/0, then with three meals a day, breakfast should account for 30%, lunch - 45%, and dinner - 25% of the total calorie content.

For four meals a day, a second breakfast or afternoon snack is additionally served. Then the total calorie content of breakfast is divided into two parts (20% and 100/0). In the case of an additional afternoon snack, the calorie content of lunch and dinner is reduced by 10%.

Eating conditions are very important. They contribute good appetite, better digestion and absorption of food. That is why the environment in which food is eaten, the table setting, and the psychological atmosphere are so important.

When eating, it is important to prevent two extremes. On the one hand, the child should not overeat. Overeating contributes to the development of obesity. On the other hand, many schoolchildren, following fashion, unnecessarily restrict themselves in nutrition or eat one-sidedly. This can lead to sudden loss of body weight, development of anemia, gastrointestinal diseases intestinal tract and etc.

Most schools provide hot school breakfasts for students, which children receive during recess. And for extended day groups - And lunches.

Some parents believe that school breakfasts are not nutritious and tasty enough, and prefer to give their child a breakfast sandwich and best case scenario fruit, eat it dry, often at the wrong time, and sometimes even forget to have breakfast. All this leads to eating disorders and the development of various diseases.

Conclusions for Chapter 1.

The amount of nutrition a schoolchild needs, both daily and during individual meals, depends primarily on age, as well as on the level of physical development of the child, workload, employment in socially useful work, sports, as well as on individual characteristics and habits.

Chapter 2. Catering for junior schoolchildren

Health, and therefore everything else in life, depends on how well your diet is structured. Unfortunately, many people do not consider nutrition a serious subject at all. scientific research, believing that balanced diet depends only on the number of products. On this occasion, A. A. Pokrovsky noted: “Disordered eating, unfortunately, is quite common for many. They eat on the go, whatever they have to, forget to eat on time, neglect age characteristics, working conditions and climate, allowing oneself to stubbornly violate the rules of nutrition: some by overeating, relying on their body, others by undereating, for purely aesthetic reasons - to maintain a slim figure."

We believe that in order to be healthy, full of energy, and study well, you simply need to eat right. But for this you need to know how to eat properly. As it turned out during our research work Few people know how to eat properly, and not only the student is poorly informed on this issue, but, unfortunately, so are their parents. In this regard, we conducted an experiment in 3b, consisting of an initial survey “How do you eat?”, a series of conversations with parents at parent-teacher meetings, students at class hour both at the natural history lesson and the final survey.

At the time of the first survey, the class performance was 100%, the quality of knowledge was 63%.

QUESTIONNAIRE “HOW DO YOU EAT?”

1. How many times a day do you eat?

2. What do you eat in the morning?

3. What do you eat for lunch?

4. What does mom cook for dinner? 5. Do you eat at school?

11 in the class of 18 people, 18 students took part in the survey.

The results of the survey are as follows: 8 people - eat 4 times a day; 4 people - 3 times a day;

5 people - 2 times a day;

1 person - 1 time per day.

9 people get a nice hearty breakfast, 4 people drink only tea or coffee, 5 people drink tea and a sandwich.

11 people are having lunch, 4 people are having a “snack” of tea and a sandwich, 4 students are not having lunch.

Dinner is tight, even with meat dish, 4 people receive food, 6 people eat porridge, 5 people get salads.

8 people eat at school all the time, the other 11 eat occasionally.

Based on the results of this survey, we compiled and conducted conversations “How to eat properly?” for our class students and their parents. 1

After our work with the children and their parents, we conducted a survey. The questions were the same. But the results were different.

There are 7 people in class 1, 17 students took part in the survey.

The results of the survey are as follows: 8 people - eat 4 times a day; 9 people - 3 times a day.

15 people receive a nice hearty breakfast, 2 people receive tea and a sandwich.

17 people have a hearty lunch.

For dinner, 8 people eat porridge, 9 people get salads.

We reflected a comparison of the results of the initial and final surveys in Diagram 1.

▄"2d initial □ final

4 times Zraza 2 times

Rice. 1. Diagram of the distribution of students by amount of food per day.

As we can see, our conversations with parents have yielded results for students. It is gratifying to note that the guys began to eat better and be more conscious of their health.

It is also necessary to note the increase in student achievement. At the end of the second quarter, the quality of knowledge of grade 3b students was 70%, that is, it increased by 7%.

Conclusions to Chapter II.

The experiment we conducted again convincingly proved that in order for children to be healthy and able to study successfully, it is necessary to monitor their health and, including, eat right. But that's why parents

13 students and the students themselves should know how to properly organize their meals and why this should be done.

14 CONCLUSION

Strengthening and maintaining the health of a primary school student and his good performance at school largely depends on proper nutrition.

But many students primary classes They eat incorrectly and do not follow a diet: some do not eat meat, others abuse sweets and preservatives. Before the experiment, many guys thought that chips could replace lunch.

As the initial survey revealed, the reason poor nutrition for children lies in their ignorance of how to eat properly, which leads to an unbalanced diet. Therefore, I think it was necessary to have a conversation on this topic in a natural history lesson and during class hours, which is what I did. It was also carried out Parent meeting, where I gave a talk about proper nutrition. We have compiled and distributed among the parents of students in our class practical recommendations on proper nutrition. At the end of the second quarter, I conducted a final survey in my class. After studying the children's answers, I came to the conclusion that the conversation I had in our class about proper nutrition for students primary school had a positive impact on the organization of meals for classmates. The diet has become more varied, the guys follow the diet. As a result, the children’s well-being and performance improved significantly.