Daily set of products for children of school age. An approximate daily set of food for a child from one to three years. In the daily diet of an adult should be

Adolescence, which is called puberty, puberty or high school age, is a period of life lasting on average from 10-12 to 15-16 years for girls and from 12-14 to 17-18 years for boys. Ideally, four meals a day are kept for teenagers.

Breakfast for children should provide 25%, lunch - 35-40%, afternoon snack - 15%, dinner - 20-25% of the daily need for children in nutrients and energy.

Breakfast should consist of a snack, a hot dish, a hot drink. As an appetizer for breakfast, cheese, salad, portioned vegetables, fruits, salads from fresh vegetables and fruits, sausages (in a small amount), etc. are served. Breakfast must contain a hot dish - meat, fish, cottage cheese, eggs, cereals (milk and cereals). For breakfast, milk porridges are widely used, including those with vegetables and fruits, a variety of puddings and casseroles. Porridge can be alternated with vegetable dishes (vegetable stew, stewed cabbage, beets, carrots in milk sauce, vegetable caviar). You can cook mixed cereal and vegetable dishes (vegetable cabbage rolls with rice, carrot, potato, cabbage cutlets with sauce, casseroles). As the main hot dish, fish (stewed or boiled), boiled children's boiled sausage and sausages (children's sausages), meat, meat and vegetable, meat and cereals, meat and soy chopped culinary products can be used.

As hot drinks for breakfast, tea, tea with milk, coffee drinks (without coffee and caffeine), hot fortified kissels, hot compotes from fresh and dried fruits (fruits), milk, cocoa drink with milk, teas from various types of vegetable raw materials, rosehip drink, etc. If the breakfast included a hot dish, then juices, as well as fortified drinks, can be used as a drink.

Lunch usually consists of an appetizer, first, second and third course (drink). At lunch, a hot first course (soup), a meat or fish dish with a side dish (cereal, vegetable, combined) is required. On the third, it is imperative to give a drink (juices, jelly, compotes from fresh or dry fruits), it is advisable to offer fresh fruits to children at lunchtime.

For lunch, a wide variety of soups are used as first courses, except for spicy ones. You can use broths (chicken, meat, fish), cook soups from them, seasoned with vegetables, cereals, dumplings, meatballs. Vegetarian and dairy soups are widely used in the nutrition of schoolchildren. Poached or boiled fish, stewed and boiled meat, goulash, Stroganoff meat (beef stroganoff), stewed vegetables with meat, casseroles are used as second courses. Meat, meat and vegetable, meat and cereal, meat and soy chopped culinary products are widely used. Stewed vegetables, stews, as well as cereal side dishes are given as a side dish. When preparing cereal side dishes, you should use a variety of cereals, including oatmeal, buckwheat, millet, barley, barley, rice, which are an important source of many nutrients (especially buckwheat, oatmeal, millet).

In the diet of children and adolescents, milk and cereal dishes (cereals) should be present. Along with cereal side dishes, vegetables are used in the diet, including complex vegetable side dishes, potatoes. It is not advisable to give more than one cereal dish per day. Therefore, if, say, porridge was for breakfast, something else should be served for lunch and dinner.

An afternoon snack usually consists of two dishes - a milk drink and a bakery or flour confectionery (pastries), but a third course is also desirable - fresh fruits or berries.

Dinner usually consists of dairy, cereals, vegetables, cottage cheese and egg dishes - casseroles, puddings, etc. Immediately before going to bed, you can give your child a glass of fermented milk drink (kefir, curdled milk, yogurt, etc.) or milk with bread, a bun, an apple, etc. Given these simple competent recommendations, parents will be able to help their maturing child make the right choice in nutrition and focus on those foods and dishes that he needs for the further development of the body.

Similar information.

In the nutrition of an adult 1 year old child, milk and dairy products also play a large role, which should be included in his daily diet. The amount of milk or dairy

products needed for a child is 600 ml. A valuable product of baby food is cheese, it is necessarily included in the diet of the child. Cheese protein is easier to digest than milk protein. Mild varieties of cheese are suitable for young children; processed cheeses can also be consumed. For children under 1.5-2 years old, it is better to give grated cheese.

The protein part of the diet of a child aged 1 to 3 years is also provided by meat, fish, poultry, the range of which is expanding significantly. Children of this age can receive beef, lean pork, chicken, rabbit, offal (liver, heart, tongue).

After a year, children are also given sausages - sausages, sausages, boiled sausages. You can use canned meat specially made for baby food. Fish is very useful, the amount of which in the child's diet increases up to 3 times a week instead of meat dishes. Low-fat varieties of fish are used: cod, hake, pike perch, sea bass.

At this age, the child begins to receive a whole egg (in the absence of allergic reactions). However, more than ½ of an egg per day should not be given, exceeding this rate can cause agitation, allergic reactions, and sometimes constipation.

A wide range of cereals should be included in the composition of food products: from buckwheat, the core is better absorbed, from oatmeal - "Hercules" and oatmeal; wheat, barley and yash groats are indigestible and are used in nutrition at an older age.

However, it should be noted that the need for carbohydrates should be satisfied sufficiently by vegetables (of which potatoes should not exceed ½ part) and fruits, and not only by bread, flour, cereals, rich in carbohydrates, but contain significantly less vitamins. , minerals and other biologically valuable nutrients. It is undesirable to block the need for carbohydrates with sugar, although it is an essential baby food product and has high energy and good taste, it is perfectly absorbed. Excess sugar impairs appetite, can lead to metabolic disorders, excessive weight gain. From sweets for young children, jam, cookies, marmalade, honey can be recommended, although the latter is not well tolerated by everyone.

The diet of young children includes garden and wild greens - crop, parsley, lettuce, sorrel, green onions, garlic, and also coarse vegetables such as radish, radish, swede.

You can include in the diet in a small amount of legumes.

When compiling a menu for a young child, it is necessary to strive for the maximum variety of dishes during the day. However, this does not require the daily use of all products of the daily set in the indicated amounts.

The diet provides for the exposure of certain intervals between individual meals,

its quantitative and qualitative distribution during the day. Maintaining a healthy diet helps

full digestion, timely and complete emptying of the stomach. It increases the appetite

and promotes the proper functioning of the digestive glands. In young children, the stomach is freed from food

after about 3.5-4 hours, when taking food rich in protein and fats - after 4.5 hours. here

why for children of this age 4 meals a day are established with intervals of 4:00 between

meals. But some children under 1.5 years old can eat 5 times a day, receiving a glass of kefir or milk, which is offered to the child at 6 or 24 hours if she wakes up.

When building a diet for young children, it is necessary to monitor the correct distribution of products during the day. Protein-rich foods (meat, fish, eggs) in combination with fat are recommended to be given to the child in the morning - for breakfast and lunch, because they stay longer in the stomach and require much more food juices; milk - vegetable dishes that are easier to digest - for dinner.

It is advisable to distribute the child's daily diet by caloric content in such a way that breakfast and dinner account for 25% of the total daily calorie content of food, for lunch - 35%, for afternoon tea -15%.

Daily volumes of food for children aged 1-1.5 years average 1000-1200 ml, from 1.5-3 years - 1200-1400 ml.

Tab. 8. Approximate 3-day menu for children aged 1-1.5 years

Afternoon snack (16 hours)

Nutrition for school-age children and adolescents

Teachers and doctors conditionally divide school age into three periods: junior (7-10 years old), middle (11-13 years old), senior (14-17 years old).

It is most advisable to set the following power mode:

1st appointment food - at 8 hours 30 minutes;

2nd - at 12-13 o'clock,

3rd - at 15:30-16:00,

4th - at 19 o'clock

Breakfast and dinner (1st and 4th meals) should be 25% of the daily calorie content. If the child is engaged in the first shift, then at 11:30-12:00, during a big break, he should receive a full second breakfast (15% of the daily calorie content), and lunch at home at 15:30. -16 hours (35% of daily calories). If the child is engaged in the second shift, then he receives lunch at home at 12:30-13:00, before leaving for school, and at 16:00 - an afternoon snack at school. Children who are at school on an extended day should receive, in addition to breakfast, lunch (35% of calories). If possible, school breakfasts should be hot. If this is not possible, then a milk-fruit breakfast can be recommended (milk - 200 ml, a bun - 80 g, sweet cottage cheese or processed cheese - 50 g, fresh fruit - 100 g). For each age group of schoolchildren, there are certain amounts of food that can provide a feeling of fullness.

Approximate daily set of products (in grams) for children 11-14 years old

Adolescence, which is called puberty, puberty or high school age, is a period of life lasting on average from 10-12 to 15-16 years for girls and from 12-14 to 17-18 years for boys. Ideally, four meals a day are kept for teenagers.

Breakfast for children should provide 25%, lunch - 35-40%, afternoon snack - 15%, dinner - 20-25% of the daily need for children in nutrients and energy.

Breakfast should consist of a snack, a hot dish, a hot drink. As an appetizer for breakfast, cheese, salad, portioned vegetables, fruits, salads from fresh vegetables and fruits, sausages (in a small amount), etc. are served. Breakfast must contain a hot dish - meat, fish, cottage cheese, eggs, cereals (milk and cereals). For breakfast, milk porridges are widely used, including those with vegetables and fruits, a variety of puddings and casseroles. Porridge can be alternated with vegetable dishes (vegetable stew, stewed cabbage, beets, carrots in milk sauce, vegetable caviar). You can cook mixed cereal and vegetable dishes (vegetable cabbage rolls with rice, carrot, potato, cabbage cutlets with sauce, casseroles). As the main hot dish, fish (stewed or boiled), boiled children's boiled sausage and sausages (children's sausages), meat, meat and vegetable, meat and cereals, meat and soy chopped culinary products can be used.

As hot drinks for breakfast, tea, tea with milk, coffee drinks (without coffee and caffeine), hot fortified kissels, hot compotes from fresh and dried fruits (fruits), milk, cocoa drink with milk, teas from various types of vegetable raw materials, rosehip drink, etc. If the breakfast included a hot dish, then juices, as well as fortified drinks, can be used as a drink.

Lunch usually consists of an appetizer, first, second and third course (drink). At lunch, a hot first course (soup), a meat or fish dish with a side dish (cereal, vegetable, combined) is required. On the third, it is imperative to give a drink (juices, jelly, compotes from fresh or dry fruits), it is advisable to offer fresh fruits to children at lunchtime.

For lunch, a wide variety of soups are used as first courses, except for spicy ones. You can use broths (chicken, meat, fish), cook soups from them, seasoned with vegetables, cereals, dumplings, meatballs. Vegetarian and dairy soups are widely used in the nutrition of schoolchildren. Poached or boiled fish, stewed and boiled meat, goulash, Stroganoff meat (beef stroganoff), stewed vegetables with meat, casseroles are used as second courses. Meat, meat and vegetable, meat and cereal, meat and soy chopped culinary products are widely used. Stewed vegetables, stews, as well as cereal side dishes are given as a side dish. When preparing cereal side dishes, you should use a variety of cereals, including oatmeal, buckwheat, millet, barley, barley, rice, which are an important source of many nutrients (especially buckwheat, oatmeal, millet).

In the diet of children and adolescents, milk and cereal dishes (cereals) should be present. Along with cereal side dishes, vegetables are used in the diet, including complex vegetable side dishes, potatoes. It is not advisable to give more than one cereal dish per day. Therefore, if, say, porridge was for breakfast, something else should be served for lunch and dinner.

An afternoon snack usually consists of two dishes - a milk drink and a bakery or flour confectionery (pastries), but a third course is also desirable - fresh fruits or berries.

Dinner usually consists of dairy, cereals, vegetables, cottage cheese and egg dishes - casseroles, puddings, etc. Immediately before going to bed, you can give your child a glass of fermented milk drink (kefir, curdled milk, yogurt, etc.) or milk with bread, a bun, an apple, etc. Given these simple competent recommendations, parents will be able to help their growing child make the right choice in nutrition and focus on those foods and dishes that he needs for the further development of the body.

The energy expended in the human body is converted into heat, available for measurement. The unit of measurement is the calorie. A calorie measures the amount of heat required to raise 1 liter of water 1 degree. In calories and measure the energy that the substances that make up food give the body. For example, 1 g of protein or carbohydrates provides 4 calories, 1 g of fat - 9 calories.

How many calories an adult needs per day depends on the amount of energy expended in the process of his work. Calories also measure a person's need for food. These figures may vary depending on the air temperature, non-working lifestyle, on the physiological and psychological characteristics of a person. The daily calorie intake is determined for each person individually.

How many calories do you need per day? NEEDED CALORIES PER DAY:

For light exercise: men 20-30 years old- 2400 calories needed women 20-30 years old- 2000 calories.

With low physical activity: men 31-50 years old- you need 2200-2300 calories, women 31-50 years- 1800-1900 calories.

If a person consistently consumes more calories than needed, their weight will increase because the calories not expended remain in the body as body fat. With a daily intake of 100 calories in excess of the norm, the weight per year will increase by 5 kg.

How many calories do you need per day - DAILY SET OF PRODUCTS :

The average daily set of foodstuffs for 1 person is offered:

wheat and rye bread– 300g,

wheat flour– 25g,

pasta - 15g,

cereals and beans– 30g,

fruits and vegetables– 220g,

vegetable oil– 36g,

sugar- 100g.

Meat, meat products, poultry– 200g,

fish and fish products- 50g.

Milk– 500g,

butter– 25g,

ghee– 30g,

sour cream– 20g,

cheese– 20g,

eggs- 2 pcs. at 3 days.

How many calories do you need per day - WEEKLY MENU:

To compile a weekly menu, the listed number of individual products must be multiplied by 7. This will allow you to decide how many times a week it is possible to cook meat, fish, pasta or cereal dishes. Bread, milk and sugar should be consumed daily in the amount indicated.

How many calories do you need per day - CALCULATION OF CALORIES PER DAY . CALORIES IN FOOD.

Meat and meat products. How many calories are in meat?

Lean beef - 108 calories, beef liver - 98 calories, beef tongue - 163 calories.

Lamb - 199 calories.

Fat pork - 489 calories, lean pork - 316 calories, pork fat - 816 calories.

Chickens - 165 calories.

Doctor's boiled sausage - 260 calories.

Milk sausages - 277 calories.

Semi-smoked Krakow sausage - 466 calories.

Fish. How many calories are in fish?

Pink salmon - 147 calories,

Flounder - 88 calories,

Salmon - 219 calories,

Pollock - 70 calories,

Herring - 242 calories

Mackerel - 153 calories.

Seaweed - 5 calories.

Milk and dairy products. How many calories are in milk?

Whole milk - 58 calories, sweetened condensed milk - 315 calories.

Low-fat kefir - 30 calories, fat - 59 calories, fermented baked milk - 85 calories.

Fatty sour cream - 256 calories, 10% sour cream - 116 calories, 20% - 206 calories.

Cream 20% - 205 calories, 10% - 118 calories.

Butter - 749 calories, ghee - 882 calories.

Milk margarine - 746 calories.

Mayonnaise - 627 calories.

Russian cheese - 371 calories, processed cheese - 226 calories.

Fat cottage cheese - 226 calories, low-fat cottage cheese - 86 calories, semi-fat cottage cheese - 156 calories.

Cottage cheese curds - 340 calories.

Vegetable oil. How many calories? - 899 calories.

Egg. How many calories?

Chicken egg - 140 calories per 100 g.

Bread.How many calories are in bread?

Wheat bread - 217 calories,

Rye bread - 190 calories.

Buns (baked pastries) - 297 calories.

Cereals.How many calories are in cereals?

Buckwheat - 312 calories,

Semolina - 326 calories

Oatmeal - 345 calories

Pearl barley - 324 calories.

Millet - 334 calories

Rice - 323 calories

Wheat, corn grits - 325 calories.

Peas - 323 calories

Beans - 309 calories.

Nuts: How many calories are in nuts?

Walnuts - 648 calories

Peanuts - 548 calories

Hazelnuts - 704 calories

Sunflower seed - 578 calories

Sugar and sweets: How many calories are in sugar?

Sugar - 374 calories, milk chocolate - 547 calories, sponge cake - 386 calories.

How many calories are in honey?

Honey - 308 calories

Vegetables: How many calories are in vegetables?

Potato - 63 calories

Fresh cabbage - 26 calories,

Carrots - 33 calories

Cucumbers - 13 calories.

Fruits: How many calories are in fruits?

Apples - 39 calories

Oranges - 34 calories

Bananas - 91 calories

Apricots - 46 calories

Dried Fruits: How many calories are in dried fruits?

Dried apricots - 272 calories,

Raisins - 279 calories

Prunes - 264 calories

Dates - 281 calories.

Calorie consumption during exercise

Useful articles:

How great it would be if parents had the opportunity to create a balanced menu for their children every day and control the satisfaction of needs, at least for basic substances. But the reality is that most moms and dads prefer to just buy a vitamin-mineral complex in a pharmacy and, giving the child a tablet a day, assume that all needs are met. Actually this is a delusion.

For example, not a single complex of vitamins "from the pharmacy" contains fiber. So, this need can only be met by proper nutrition. The same applies to the use of complete proteins and a number of other vital substances.

It would seem, what if the child does not receive a fiber norm. In fact, the lack of dietary fiber entails a violation of the proper functioning of the intestine and dysbacteriosis, which in turn can cause a lack of many essential substances, including a number of vitamins and protein, because the normal absorption of substances from the intestine is disrupted. In addition, the intestinal microflora is responsible for the formation of many immune functions. And a violation of the normal activity of the intestine can lead to a special susceptibility of the child's body to infections, provoke a loss of resistance to SARS and influenza.

A sickly and capricious child is far from always a bad character; it’s just that a rapidly developing organism may lack many vital substances.

What should parents do who understand the importance of a balanced and nutritious diet for a child, but do not have the opportunity to calculate his daily diet in a nutrition calculator?
We suggest you use the table, which shows the daily food sets for children of different ages.
The daily set of products shows what and how much food the child should eat per day. Of course, every day there is the entire list in just such an amount is impossible. This is just a guide to what should ideally be on the menu. Without adding some product to the menu one day, you need to make up for this deficiency the next day.

Daily set of products for healthy children of different ages, in grams

Features of the nutrition of children of early, preschool and school age (from 1 to 17 years old) are associated with the rapid processes of biological maturation of various body systems. Gradually, children switch to food close to the food of adults. This is expressed in expanding the range of products and changing the methods of their preparation.