Monday

– curd charlotte with sour cream – 150/20 g;

– cocoa – 200 g;

– beet salad with apples and sour cream – 80 g;

– meat broth with noodles – 250 g;

– stewed liver – 80 g;

– carrot, zucchini or eggplant pancakes – 100 g;

– berry jelly – 150 g;

– black bread 60 g.

– roll with poppy seeds – 40 g;

– milk – 150 g;

– fresh fruit – 100 g.

– potato and cabbage casserole – 150 g;

– kefir – 200 g;

– white bread with butter – 20/5 g.

Tuesday

– boiled egg – 1 pc.;

– millet porridge with pumpkin – 200 g;

– tea with milk – 200 g;

– white bread with butter and cheese or curd mass – 50/5/10 g.

– “Summer” salad – 80 g;

– fresh cabbage soup in meat broth – 250 g;

– boiled meat with stewed potatoes – 180 g;

– berry juice – 150 g;

– black bread – 60 g.

– shortbread cookies – 40 g;

– milk 150 g;

– applesauce – 100 g.

– cheesecakes with sour cream – 150/20 g;

– kefir – 200 g;

– white bread with butter – 50/5 g.

Wednesday

– macaroni and cheese – 170/10 g;

– acorn coffee with milk – 200 g;

– white bread with butter – 50/5 g.

– zucchini pancakes or stewed eggplants – 70 g;

– chicken soup – 250 g;

– fish in batter – 70 g;

– mashed potatoes with fresh cabbage – 70/30 g;

– cranberry jelly – 150 g;

– black bread – 60 g.

– shortbread with poppy seeds or anise – 50 g;

– kefir 150 g;

– fresh fruit – 100 g.

– fresh cabbage cutlets – 170 g;

– milk – 200 g;

– white bread with butter – 50/5 g.

Thursday

– fried potatoes with cucumber – 150/50 g;

– kefir – 200 g;

– white bread with butter – 50/5 g.

– tomato salad with radish or radish – 80 g;

– noodle soup – 250 g;

– rice porridge with butter – 150 g;

– fresh fruit compote – 150 g;

– black bread – 60 g.

– honey or mint gingerbread – 50 g;

– kefir – 150 g;

– apple – 100 g.

– cabbage casserole – 150 g;

– tea with milk – 200 g;

– bread with butter and honey – 50/5/10 g.

Friday

– semolina porridge with milk – 200 g;

– milk – 200 g;

– bread with butter and cheese or with curd mass – 50/5/10 g.

– vinaigrette – 70 g;

– sorrel soup – 250 g;

– veal or lamb stew – 80 g;

– mashed potatoes with tomato – 70/50 g;

– fruit juice – 100 g;

– black bread – 60 g.

– apple pie – 50 g;

– kefir – 150 g;

– carrot cutlets – 100 g.

– omelet or scrambled eggs – 120 g;

– tea with milk – 200 g;

– bread and butter – 50/5 g.

Saturday

– pancakes with meat or cutlet – 180 g;

– tea with milk – 200 g;

– bread and butter – 50/5 g.

– herring with green onions – 35/35 g;

– vegetable soup with meat broth – 250 g;

– liver – 80 g;

– carrot casserole – 100 g;

– fresh fruit – 100 g;

– black bread – 60 g.

– semolina croutons with fruit sauce – 150/30 g;

– milk – 200 g.

– noodle casserole with cottage cheese and jam – 150/20 g;

– kefir – 150 g;

– bread and butter – 50/5 g.

Sunday

– boiled egg – 1 pc.;

– carrot pancakes with sour cream – 150/30 g;

– kefir – 200 g;

– bread and butter – 50/5 g.

– cabbage, celery and carrot salad – 70 g;

– fish soup – 250 g;

– cabbage rolls – 90 g;

– buckwheat porridge – 70 g;

– tomato juice – 100 g;

– black bread – 60 g.

– cottage cheese with milk or curd cheese – 80/20 g;

– milk – 150 g;

– apple – 100 g.

– potato casserole – 150 g;

– tea with milk – 200 g;

The arrival of autumn marks the return of school routines, rainy autumn weather and mental stress. That is why nutritionists advise paying attention to the proper nutrition of schoolchildren during this difficult period of their life. In addition to school, many children attend additional classes in dancing, drawing, and go to sports clubs.

The importance of proper and healthy nutrition for a schoolchild cannot be overestimated. A growing body needs to receive a maximum of useful microelements and minerals for its normal development. So what is important to include in a teenager’s diet? We study the advice of nutritionists and create the right menu.

Useful and harmful

Only parents can make a schoolchild’s diet nutritious. Healthy foods activate brain activity and give strength and energy, while junk food will create abdominal discomfort and problems with the gastrointestinal tract.

Nutritionists advise introducing the following nutritional components into the correct menu for a schoolchild:

• dairy products, as they help strengthen and grow bones;
• vegetable fats that have a beneficial effect on nails and hair;
• vegetables and fruits, because they contain a whole storehouse of vitamins;
• protein foods that will help restore energy after a hard day at school.

It is also important for the child to maintain a drinking regime, because water activates metabolic processes. Those parents whose child is involved in active sports should especially heed the recommendation.

Nutritionists have compiled a list of harmful foods that harm the body and cause the development of gastric diseases. Therefore, if you want to provide a healthy diet for a schoolchild, exclude this category from the diet:

• sausages, sausages and other soy protein products;
• store-bought crackers with various additives;
• chips;
• sweet soda;
• fast food and various spicy foods;
• sausages;
• coffee and caffeinated products;
• various sauces, mayonnaise, ketchup.

It is not necessary to introduce a ban on sweets if they do not replace, but complement the main dishes. The ideal way to cook food for schoolchildren is by steaming or baking in the oven.

These are the basic nutritional rules parents of teenagers should follow.

Food schedule

Meal times are greatly influenced by changes in a child's education. If a student attends classes during the first shift, then the best option for meals would be the following hours:

• breakfast 7:00 - 8:00;
• lunch 10:00 - 11:00;
• lunch 13:00 - 14:00;
• dinner 18:00 - 19:00.

For those who go to school during the second shift, you need to eat at the following times:

• breakfast 8:00 - 9:00;
• lunch 12:00 - 13:00;
• afternoon tea 16:00 - 17:00;
• dinner 19:00 - 20:00.

Do not forget about the basic rules of dietetics; lunch and breakfast together account for about 60% of the total daily calorie intake. Evening meals are taken no later than two hours before bedtime.

Making a menu

A schoolchild's weekly menu should consist of nutritious and energy-dense dishes. Such proper food will provide the child with energy and increase brain activity. So, what is recommended to include in your weekly diet?

Breakfast

One of the main meals that will energize you for the whole day.

• oatmeal with apple or berries, green tea;
• buckwheat porridge cooked with milk, chicory;
• omelette with cheese, sweet tea;
• cheesecakes, cocoa;
• rice porridge with pumpkin pieces, tea;
• pancakes, cocoa;
• cottage cheese with berries or honey, sweet tea.

Dinner

Lunch is the most energetically valuable element of nutrition for a schoolchild. The lunch meal must include first liquid dishes to ensure normal bowel function. For the second meal, it is advisable to eat a meat or fish dish that will saturate the body with protein.

• red borscht, mashed chicken cutlet, vegetable salad;
• pickle, beet salad, beef stroganoff with stewed vegetables;
• chicken noodle soup, fish cake with rice, vegetable salad;
• potato soup, liver with rice, eggplant caviar;
• beetroot soup, beef patty, carrot salad;
• vegetable soup, baked fish with pasta, cauliflower;
• seafood cream soup, chicken chop with vegetables.

Don't forget to supplement your student's lunch with drinks. Compotes, jelly, herbal decoctions and natural juices are suitable for nutrition.

Afternoon snack

This meal can be considered a pre-dinner snack. A child can have an afternoon snack both at home and at school. Options:

• oatmeal cookies, apple, kefir;
• cottage cheese bun, pear, milk;
• bun with raisins, orange, yogurt;
• biscuits, apple, fermented baked milk;
• biscuit, orange, tea;
• cottage cheese cookies, pear, kefir.

Dinner

A schoolchild's evening meal should be as light as possible and taken no later than 2 hours before bedtime. Do not give your child meat, otherwise the stomach will feel heaviness, which will make it difficult to sleep. For dinner you need to prepare the main course and drinks.

• potato zrazy, cranberry juice;
• omelette with green peas, tea;
• pancakes with curd filling, cocoa;
• rice pudding, fermented baked milk;
• omelette with tomatoes, milk;
• cottage cheese with candied fruits, cocoa;
• cauliflower casserole, green tea.

This correct menu allows the student to eat rationally every day, without harming the body and ensuring that it receives the maximum amount of nutrients. Using this diet mode, you can create a suitable menu yourself. Remember that for breakfast and lunch you need to serve dishes with higher calorie content.

Cooking food for school

Nutrition for schoolchildren during school hours is no less important than at home. What can you prepare for your child if the establishment does not have a canteen or you do not trust the local catering?

First, ask your child what he would like to see in his lunch box for lunch. Perhaps it will be breakfast cereals made from dried fruits and nuts, or perhaps he will want a casserole. There is no need to put a teenager’s least favorite dish in a box, because there is a high probability that he will not want to eat it.

Based on the opinion of nutritionists, the correct lunch (or afternoon snack) for a schoolchild may consist of:

• pieces of fresh fruit, nuts, dried fruits - this is a dry bulk breakfast;
• yogurt, curds, cheese mass;
• healthy sandwiches based on cereal bread, butter, fresh vegetables, and sliced ​​meats;
• nutritious rolls made from pita bread, fresh herbs and meat;
• eggs, slices of cheese, vegetables;
• cottage cheese or berry casseroles;
• Japanese snack.

The latter nutrition option is optimal for a growing body, since a bento lunch or dry snack contains various dishes that are rich in protein, vitamins and minerals. As you can see, preparing lunches for school does not take much time. You just need to find your recipe and follow your child’s wishes.

It is very important to package food for your schoolchild beautifully so that he wants to eat it. Lunch boxes will help you with this. The color palette of the products is very bright, and the child can decorate it himself with stickers or drawings.

How much to eat

Nutritionists have calculated the optimal amount of food consumed for a schoolchild:

A 200 ml drink is added to all meals. It can be teas, jelly, berry fruit drinks, cocoa. Avoid giving your teen coffee, as the drink has a high caffeine content.

Proper nutrition of schoolchildren depends entirely on parents. You can teach your child to eat healthy food only by example. Eliminate all foods with artificial additives and dyes from your diet, diversify your menu with meat and fish dishes, and add vegetables. Healthy eating is the key to success in school.

All parents are interested in the topic of baby food. After all, children always want to give the best, healthy and tasty. How to feed a child correctly? How can a working mother diversify the menu of her first-grader? Let's figure out together what foods are most beneficial for a child, what is best to give a schoolchild for a snack?

Nutrition rules for first graders:

1. If you trust the school canteen, then you can give your child money so that he can buy his own food, agreeing with him in advance about what he will eat today. In many schools, children's meals are organized by teachers, so you can rest assured that your child will actually eat potatoes and a cutlet, and not chips and a bun.

2. If you prefer homemade food, then:

- make your child sandwiches with chicken or turkey meat, you can replace the bread with bread, they are much healthier;

Diversify the school sandwich with fresh cucumbers and green lettuce;

If your child loves salads, then you can make a salad for him for school lunch, for this, buy a special tray and cut seasonal vegetables there;

You can offer your child delicious homemade shawarma for lunch: wrap boiled meat, carrots, cabbage, tomatoes in pita bread, season the dish with sour cream;

For dessert, the child can take fruits, cookies, sweet cheese, nuts or dried fruits;

Don't forget about drinks: invite your child to take kefir, juice, yogurt with him.

Be always healthy!

From the family, the child finds himself in a new atmosphere, where he needs to contact teachers, peers and at the same time remember educational material. In addition to the social aspects, healthy eating becomes especially important in the life of a first-grader. A balanced diet helps a child develop the protective functions of the immune system, grow and develop correctly. To keep your child healthy, cheerful and a good student, just follow simple tips.

The first rule of healthy eating for a first grader is breakfast. Even if your child doesn’t like to eat in the morning, try to offer him healthy grain porridge for breakfast. They enrich the growing body with B vitamins, magnesium, zinc, and chromium. Porridges are rich in proteins, amino acids, and various microelements involved in many physiological processes. A hot breakfast normalizes digestion and helps the body wake up.

For young children, pediatricians recommend a five-a-day diet. Therefore, meals such as second breakfast and afternoon snack are especially important for a growing body. The best dishes at this time for a first grader will be vegetables and fruits, casseroles, berry mousses, and yoghurts. For second breakfast, choose non-acidic fruits - sweet apples, bananas, peaches or apricots. In autumn, pay attention to seasonal vegetables - pumpkins, zucchini, squash, carrots, cabbage. You can also offer your child a fermented milk product - kefir, yogurt, cheese.

Lunch is the largest meal, providing the child’s body with 35% of the daily caloric intake. Soup is a must on a child’s menu, as it has the ability to stimulate digestive processes - increase the secretion of gastric juice and pancreatic enzymes, necessary for better digestion and assimilation of subsequent dishes. For the second course, serve a meat, fish or vegetable dish. Meat is a valuable source of easily digestible iron, which is an important component in the hematopoietic system. Fish is rich in high-value Omega-3 fatty acids, vitamins A, D, group B, and minerals. In addition, it is a source of iodine, necessary for the functioning of memory and the proper functioning of the thyroid gland.

For dinner, offer your child a light dish - salad, vegetable or cottage cheese casserole. You should not give your child meat in the evening, as it has a stimulating effect on the nervous system. Pay attention to milk and dairy products. For schoolchildren, dairy products with reduced fat content are best suited: they contain the same amount of calcium and protein, but are easier to digest.

A few important “don’ts” in a first-grader’s diet:

- Do not force your child to eat the entire portion. So you can develop in him a reluctance to eat properly.

- Do not force your food tastes on your child. The diet of a first-grader should be varied. Let your child choose what he eats. But at the same time, monitor the benefits and safety of the products.

— Do not overload the first-grader’s diet. In your quest to do better, you can only do harm.

- Don’t deny your child sweets. Sweets in large quantities are not good for the child's body due to the excess sugar content. However, they cannot be completely excluded from the schoolchildren’s menu. In small quantities, this carbohydrate promotes proper brain function. Dark chocolate is also nutritious for children's bodies: the polyphenol content makes it beneficial for the cardiovascular system.

Pediatric nutritionists are convinced that first grader breakfast must be special. Taking into account the age-related characteristics of a developing organism, the large physical and mental stress on the child, as well as the new daily routine and difficult seasons for the body (autumn, winter, spring), a first-grader’s breakfast should be carefully thought through. Advice from nutritionists will help you with this.

First-grader breakfast: basic requirements

Nutritionists have identified the basic requirements that a first-grader’s breakfast must meet:

1. Before breakfast, give your child about 150 ml of clean water. Make this a habit for your child and improve the functioning of his digestive system.
2. About half an hour should pass from the moment you wake up until breakfast.
3. The child's breakfast should include home-cooked dishes made from natural products.
4. Make your breakfast menu balanced and rich in vitamins.
5. Choose seasonal vegetables and fruits.
6. Dishes should be easy for children's gastrointestinal tract to digest.
7. For a first-grader's breakfast, you should choose whole grain (preferably multigrain), rye bread or dry bread.
8. For a sandwich, it is better to use pickled cheese rather than sausage.
9. When it comes to canned food, even for a first-grader, only canned baby food is acceptable.
10. Traditional morning tea is not the best for a child's stomach. By drinking tea, the child will dilute the gastric juice, which will complicate the digestion process and quickly send undigested foods to the intestines. An exception may be a few sips of a weakly sweetened drink. It is better to buy a small thermos for 1 cup and take tea with you to school.
11. It should take about 15 minutes to prepare breakfast, as well as for the child to consume it. Then you can fit into the ideal first-grader mode.

First grader's breakfast by season

The first class will cover three seasons: autumn, winter and spring. Children's nutritionists provide ideas for each season. And based on them, you can create, trusting your imagination and the child’s preferences.

Autumn breakfast

• Autumn salad: ½ chicken egg (or 1-2 quail), boiled beets, prunes and olive oil.
• Sandwich made from whole grain bread with baby food spread and onions. If available, you can add fresh cucumber.
• Vegetable stew: bell peppers, zucchini, potatoes, green peas.
• Fresh vegetables (tomato, cucumber) or salad and omelet.
• Fruit salad (grapes, apples, peaches, pears) with kefir or natural yogurt dressing. Can be sweetened with honey if the child does not have allergies.

Winter breakfast

Please note that the winter breakfast may need to be slightly larger due to colder weather conditions.

• Multi-grain porridge with nuts and dried fruits.
• A sandwich of rye bread and red fish (lightly salted, homemade; salmon or trout will do) and vinaigrette.
• ½ egg, buckwheat porridge with vegetable oil (preferably first cold pressed), pickled tomato (pickled cucumber) and a little cheese.
• Cottage cheese casserole with dried fruits.
• Banana, sandwiches made from whole grain bread with butter (a little!) and cheddar, suluguni or mozzarella cheese. By the way, you can make homemade cheese.
• Homemade cakes (with a minimum of sugar) with honey and kefir. If you don’t bake, you can offer your child biscuits.

Spring breakfast

• Oatmeal (water) with dates and sesame seeds or pumpkin seed flakes.
• Chicken or turkey pudding with sauerkraut salad and sunflower oil.
• Mashed potatoes and celery salad with green onions and olive oil.
• Steamed cheesecakes with dried apricots and raisins along with sour cream.
• Crispy rice with a salad of carrots, nuts and raisins with sour cream.

remember, that first grader breakfast- a mandatory item included in the correct