After school starts, children’s social activities become more frequent, and their study tasks are significantly heavier. Their demand for food is even stronger. Primary and secondary school students are at a critical stage of growth and development, and their demand for food and nutrients is higher than that of adults. Therefore, whether at home or at school, students should have “nutritious meals”. Here are a few tips for parents and teachers:
- A nutritious student meal should include the four categories of food: grains and potatoes, fruits and vegetables, livestock, poultry, fish, eggs and milk, and soybeans and nuts.
You can choose “mixed rice” or “multigrain rice”, along with a small piece of sweet potato or yam as the staple food.
- Each meal should include 2-3 kinds of vegetables. Combine dark-colored vegetables with light-colored ones to be both nutritious and visually appealing, which can enhance appetite.
- Each meal should include a certain amount of meat. Prefer fish and chicken with lower fat content, and consume an appropriate amount of beef, lamb and pork.
- Include soy products in the daily meal. Soy milk, tofu, and soy skins are all good choices.
- Nuts are rich in unsaturated fatty acids and various vitamins. You can choose a small handful of nuts as a snack between meals as a beneficial supplement to the main meals.
- School-age children should consume 300 milliliters or more of milk, yogurt or an equivalent amount of dairy products every day.
- Have an egg every day for a more comprehensive nutrition.
Finally, here is a simple mnemonic for you to remember to prepare delicious and nutritious meals for your children:
Grains and potatoes are the staple food. Have them at every meal and don’t skimp.
Fruits and vegetables have many benefits. Combine different colors cleverly.
Eat an appropriate amount of pork, beef and mutton. Fish and chicken are preferred.
Don’t forget to drink milk every day. Eggs are nutritious and comprehensive.
Soy milk, tofu and soy skins contribute to providing protein.
Have a small handful of nuts every day. Controlling the amount is important.
The food on the plate should be diverse. Less oil and salt for high quality.