Feeding school children 10-18 years

Do you know what kind of nutrition of school children when they turn 10 years old? If you have not recently passed by the school, you might be interested in the fact that our children are fatter now than when we were in their place. It sounds incredible that in this time of crisis we prole with children’s obesity, but the data does not lie. Obese children are more and more, and definitely the cause of the fat and calorie foods that children eat (and drink) while they are in school. What is the problem?

What’s to eat?
The child is in the period of the beginning of the school has already entered puberty, as compared to us also a little earlier. When they were on their way to school, a lot has changed, because now you have a social dimension of life, learn, socialize, explore and think. Not only in the life, but also in food. It is not strange that the child begins to avoid some foods as meat, under the influence of buddies, or when it becomes aware of where the meat comes from. There is no room for panic because there are many different sources of protein, meat is not the only one. These are all phases of growing up and both of them and watch. A child until the age of 18 years can not have a full perception as an adult, but it is good advice when you see it necessary.

Education are already in school and this is the first step towards growing up. Children in school (primary and secondary) alone buy food and as things stand, choose what they most delicious without overriding what this might not be healthy. They’re just not educated in the right way to understand what is what they eat. Cookies, candy, chips, hot dog, french fries and hamburgers are a reality of our children, and sometimes the addition that we’re not even aware of. The child often does not show exactly what you eat, so you can not know whether or not fed properly. What the body needs is not fast foods full of additives, saturated fat and salt or sugar, where there is absolutely nothing nutritionally worth only a calorie.

Feeding school children from 3rd grade onwards

Feeding school children of 10-18 years should be based on nutritionally valuable food: these are necessary carbohydrates (starchy foods, not sugars), protein (meat, eggs and dairy products), but also fat (preferably unsaturated). They need the fiber, minerals and vitamins. They should be vegetables, fruits and cereals. Healthy food. But to the children want to give up the wonderful taste of fast food, healthy eating habits need to take from the parental home.
Children in puberty require more calories because they are still growing and developing. They realize that their body changes and gets full of features, so this also affects the food you eat. Especially girls become aware of their curves, and my weight and I can try to keep some child, who usually look in magazines. You as a parent should educate the child as much as you can to not make it, but to eat healthy, just like you and keep it at home, and that along with physical activity achieved the line about which they dream. Eating disorders – anorexia and bulimia – are created precisely in this age, so do not let your child go tom strmoglavicom. Be an example to your children and in nutrition, a family lunch or dinner is a tradition.

Just like calories, the need for calcium are great for children of this age. Calcium is important from the time infants or during puberty need for calcium are maximum, as most bone mass creates just then. Healthy habits will take a child out of the house, but if he likes milk, yogurt or cheese it will drink it with 16 years and 3 course in a quantity adapted to age. The needs for iron are especially for girls and young women during puberty increased to compensate for the lack of menstruation lost. Their buddies stronger sex have a greater need of them. No matter how you sounded that this struggle to coax children to eat healthy food difficult, believe that it is worth it. A healthy child will become a healthy adult.

A drink?

Water. Best drink odorless and tasteless, which is necessary for any organism, even your kid. Water makes up the largest part of all of us and should not be substitutable soft carbonated and still drinks, because they just – they are not the real thing. Carbonated drinks contain phosphoric acid, which prevents the absorption of calcium, which means that they are not healthy, especially for children who skeletal system is still growing. Calories that are entered drinks are empty, this sugars that make up the chaos in the body, because insulin levels rise and fall, and it also affects the concentration in class. They do not need carbonated soda pop, and empty calories. Yogurt is say, much better.

Instead, give the kid to bear fruit for example bananas, oranges and apples, they are full of water and vitamins and minerals, and most importantly – are healthy.

Feeding school children: the need for calories

Feeding children is not the same is not by gender is not by age, but some general proportions still exist:

10-13 (girls): 1,600 kcal
10-13 (boys): 1,800 kcal
14-18 (girls): 1,800 kcal
14-18 (boys): 2,200 kcal
These are only approximate values ​​for active children are higher, according to the activity, intensity and duration of the activities that they have.