Schoolchild diet table. Sample student menu for the week. A sample menu for a younger student might look something like this

Good nutrition in schools is the key to the normal mental and physical development of the child. In accordance with the law of the Russian Federation "On Education", these institutions are obliged to provide students with full breakfasts and hot lunches. Nutrition in schools is strictly regulated by sanitary rules and regulations - it must be balanced (the optimal ratio of proteins, fats and carbohydrates), complex. In addition, along with food, the child should receive not only nutrients, but also vitamins and minerals.

Catering Requirements

Numerous observations have shown that a child who receives a balanced breakfast and lunch is less tired, has good academic performance, and maintains a high level of performance longer. Therefore, it should be built in such a way as to cover 100% of students. Since most of the time the child is in the classroom, breakfast and lunch should cover his energy needs. For example, children of elementary grades spend about 2500 J per day, middle and senior - 2900 J. These costs should be fully covered by breakfast and lunch. When children stay at school for a long time, they must additionally be provided with an afternoon snack.

The dining room should be well lit and heated. Be sure to have enough furniture. Noises and smells from industrial premises and the catering department should not enter the dining room. The artistic and aesthetic design of the hall is welcome, it is good if there are stands with information about healthy eating. At the entrance to the dining room, the child should awaken his appetite, this helps to prepare the body for eating and good digestion.

Preference should be given to glass and porcelain dishes. It is forbidden to use plastic and enameled plates, mugs.

What should be breakfast and lunch

According to sanitary requirements and standards, breakfast should include an appetizer (salads), a hot dish (as a rule, these are milk porridges, soups, omelettes, cheesecakes and casseroles) and a hot drink (tea, cocoa, compote). Lunch should consist of an appetizer, a first course (soup), a second course (fish or meat with a side dish of vegetables or cereals) and a third course (sweet tea, jelly, fruit compote). In afternoon snacks, it is recommended to include buns and sour-milk drinks or milk. By the way, in most regions of our country, children (regardless of the preferential category) are provided with milk and a bun for free.

Catering at the school includes preparations such as boiling, baking, stewing. They are aimed at maximizing the preservation of nutrients and vitamins in food. Roasting is not allowed. It is recommended to draw up a varied and balanced menu for 12 days.

Who is eligible for free meals?

In schools, all students from grades 1 to 11 should receive. Despite this, many parents are unable to pay for school breakfasts and lunches. Some categories of children can get free school meals. The benefit can be used by large families and such is considered a family in which 3 or more children under the age of 18 years. If the child is an adult, but he is a student of an educational institution, the family has the status of a large family until he graduates. A low-income family is considered to be a family whose average monthly income per member does not exceed the amount established by law.

Each region has its own "ceiling". For example, if one person has an average of 4,500 rubles a month, and the region has set a limit of 5,000 rubles, then children from such a family can eat for free in the school canteen.

In addition, orphans, the disabled, as well as children in difficult living conditions can receive preferential meals at school.

What documents need to be collected

To get free meals at school, parents will have to collect a certain package of documents and send it to the department of social protection. Each region has its own list, in most cases they require:

If the family is recognized as low-income, then in addition to the above documents, it is necessary to provide a certificate of income of each parent for the last 3 months (in some cases for 6 months). Benefits for meals in schools are provided by the social protection authorities. However, documents may be required at the educational institution itself. Among other things, it is also necessary to write an application for meals at school.

What documents need to be collected for orphans and disabled people

Children left without parental care can also receive free meals at schools. In such cases, the legal guardian must write the application.

If a child is disabled, they can also eat free of charge at school. In this case, a certificate confirming disability is additionally attached to the application form.

How to deal with parents in a difficult life situation

Children who are in a difficult life situation are considered a special category. In fact, there is no official confirmation of this, so the class teacher should determine the status here. Parents themselves must explain to the teacher why their family is in this situation, and why paying for meals at school has become impossible. Then the class teacher must examine the living conditions of the family and draw up an act about this.

Further, the document is sent to the social protection authorities, an appropriate decision is made there, and an application for preferential nutrition for the child is sent to the educational institution. It is worth noting here that such a benefit can only be used for one year.

Paying for meals at school - the nuances

The law determines the amount to pay for children's meals, and it changes every year. And if the cost of breakfast or lunch exceeds the limit prescribed by law, parents are offered to compensate for this difference at their own expense. If they are against additional collection of funds, in such cases a separate menu is drawn up, as a rule, it is several times inferior in quality to a balanced lunch.

The local budget can also partially pay for reduced-price meals at school, but here, too, each individual municipal institution makes its own decision. In addition, as mentioned above, primary school children can additionally be provided with a bun and a sour-milk drink.

Many parents are concerned about what their child eats and rightly so, because the nutrition of a student is a very important component in his development. Food and nutrition contain the necessary vitamins and substances for growth, body development and mental activity throughout the day, especially in the classroom. In order for the child to receive the right amount of nutrients, a healthy and balanced menu is necessary.

Student menu for the week

Monday (start healthy menu)

• Breakfast - any porridge, bread and butter, tea with lemon or cocoa is recommended.
• Lunch - the student eats borsch with bread, vegetable salad, chicken or meat cutlets with potatoes or noodles with pleasure, then drinks compote.
• Snack (snack) - eat any fruit (apple, pear) or kefir with cookies.
• Dinner - it is advisable to make it light and 2 hours before bedtime. Milk with bread, cottage cheese casserole and vegetables.

Tuesday (continue healthy menu)

• Breakfast - oatmeal, green tea, bread and butter and a couple of fried eggs would be appropriate.
• Lunch - a potato casserole with vegetable salad, cabbage soup, jelly with bread is suitable.
  Snack (afternoon snack) - a bun with milk.
• Dinner - some favorite salad, fish with pasta, green or black tea, bread.

• Breakfast - a sandwich with cheese and butter, buckwheat or rice porridge, black tea.
• Lunch - the child will be happy to eat soup with meat broth, vegetable salad, mashed potatoes with meatballs, tea with sugar and lemon to taste, brown bread.
• Snack - 1 fruit (apple, pear, banana), drink 1.5% fat yogurt with a cookie or a bun.
• Dinner - Boil rice or buckwheat with meat sauce, vegetables, bread and tea.

Thursday (we continue the healthy menu for every day)

• Breakfast - in the morning it is useful to eat porridge, if the child loves coffee, then with milk and a sandwich.
• Lunch - Mashed potatoes with chicken or meat, vegetable salad, your choice of favorite soup, orange or apple juice and black bread.
• Snack - 2 pieces of boiled eggs, ryazhenka with muffin.
• Dinner - noodles with meatballs and tomato sauce, fresh cucumbers or tomatoes in a bite and bread with tea.

• Breakfast - milk porridge or noodles, coffee with milk, a sandwich with butter.
• Lunch - buckwheat with fried fish, fresh vegetable salad, compote or juice, bread to choose from.
• Snack (snack) - a couple of vegetables or fruits.
• Dinner - cottage cheese casserole, salad, tea, bread.

Saturday (the sixth day of the healthy menu has arrived)

• Breakfast - barley or oatmeal, 1-2 eggs, tea with lemon, bread and butter.
• Lunch - the student will appreciate the vegetable salad, meat with cabbage, borscht, tea and bread.
• Snack - tea or milk with a bun or muffin.
• Dinner - Fish, low-fat cottage cheese with sour cream 10%, tea and black bread.

Sunday

• Breakfast - buckwheat or millet porridge, green or black tea with or without lemon, cheese bun.
• Lunch - the child will be delighted with soup with meatballs, boiled chicken fillet, salad and tea.
• Snack - fermented baked milk, kefir, delicious bun and 1 fruit (apple or pear).
• Dinner - cottage cheese with sour cream 10%, chicken fillet, tea or juice and bread.

1. In the diet of a teenager every day should be vegetables and fruits, because they contain useful vitamins and minerals.
2. It is necessary to drink enough water, especially if the child plays sports or leads an active lifestyle, often plays football, rides a bicycle or skis, etc.
3. Dairy products contain calcium, which is essential for bone growth.
4. Vegetable fats should also be present in the daily menu, as they have a beneficial effect on hair and nails. And fats of animal origin should be minimized in the daily diet.
5. Protein is also necessary, because it is a builder for muscle mass and recovery of the body after loads during the day.

Parents should take care of the diet of schoolchildren, because their mood, well-being and school performance will depend on this. Adjust the nutrition menu, and let your children be strong healthy with good school performance.

Unhealthy Foods - Eliminate Them Today

1. Sausages are probably the favorite food of schoolchildren. Sausages are pretty bad. People often use them with pasta or scrambled eggs, but you need to get rid of this habit and replace it with chicken cutlets or chicken fillet. Especially in cheap sausages - there is no meat, but almost half are made up of fats, soy protein. The sister of sausages is a cheap sausage that must be excluded from the diet of children and adults. Give preference to natural meat.
2. Crackers - do not represent any nutritional value. A large amount of salt, and a lot of it is also not good, you understand. And crackers are ordinary bread that has been dried and various ingredients have been added to give it a taste. We also exclude them from our healthy diet.
3. Sweet drinks, especially carbonated ones - sodium benzoate is present in the composition and these guys, as you understand, are bad. They contain, as a rule, a lot of sugar and it is difficult for the body to cope with such an amount of glucose. We exclude dietary analogues, because they are no better, but only harm the internal organs.
4. Chewing gum - do you like to chew? It's time to wean and now you'll find out why. After all, this is a harmful product, like fast food (fast food) and breakfast cereals. Flavor modifiers, stabilizers, dyes, etc. All this is contained in chewing gum.
5. Chips - made from potato powder, they are full of fat and all sorts of other harmful substances, including salt and solid food additives. So you spend money on them and get a taste sensation, but in doing so, you are detrimental to your health, especially if you eat chips every day. So what are we doing? That's right, stop eating chips.

How to feed a child so that studying is not a burden, but a joy, what foods should be given special preference, and why older students should eat less often than first-graders, we were told by Natalia Batsukova, associate professor, head. Department of General Hygiene, Belarusian State Medical University, Candidate of Medical Sciences

The actual diet of a schoolchildren largely depends on what healthy eating habits we, parents, have managed to instill in our children. After all, it is at school age that the craze for “fast food” begins for children, and for high school girls, unhealthy diets for weight loss. Therefore, on the eve of the school season, let me give you general recommendations on the rational nutrition of school-age children.

Physiological needs of school-age children for energy and basic nutrients (“Norms of physiological needs for nutrients and energy for various groups of the child population of the Republic of Belarus”, 2002)

Children's age	Average energy requirement of children, kcal/day	Recommended protein intake, g/day	Recommended amount of fat intake, g / day		Recommended amount of carbohydrate intake, g / day
			total	including the animal
6 years (schoolchildren)	1900-2000	66-75	43-49 (65%)	63-71	256-280
7-10 years old	2100-2300	74-87	44-52 (60%)	70-82	284-322
11-13 years old (boys)	2400-2700	84-102	51-61 (60%)	80-96	324-378
11-13 years old (girls)	2300-2500	81-94	49-56 (60%)	77-89	311-350
14-17 years old (boys)	2800-3000	98-113	59-68 (60%)	93-107	378-420
14-17 years old (girls)	2400-2600	84-98	50-59 (60%)	80-92	339-384

In the mode of a younger student, 5 meals a day should be maintained. High school students can move on to 4 meals a day. It is important that the child does not refuse the mandatory hot breakfast at school, which should be held after the 2nd or 3rd lesson.

A sample menu for a younger student might look something like this:

1st breakfast: porridge (vegetable dish); coffee (tea, milk).

2nd breakfast: egg (curd) dish; coffee (tea, milk).

Dinner: salad; first course; meat dish (poultry, fish); garnish; drink.

As a first course, a schoolchild can prepare broths (chicken, meat, fish); soups on these broths, seasoned with vegetables, cereals, dumplings, dumplings; vegetarian soups; milk and fruit soups. The second dish can be cutlets, meatballs, meatballs, various stewed vegetables with meat, fish, poultry, all kinds of casseroles, baked fish, poultry, stew, azu, goulash, beef stroganoff .

Afternoon snack: kefir (milk); whole grain biscuits or breads; fresh fruits.

Dinner: vegetable (curd) dish or porridge; milk (kefir).

When building a diet for children, it is necessary to monitor the correct distribution of products during the day. Protein-rich foods, especially when combined with fat, stay longer in the stomach and require much more digestive juices to digest. In addition, meat products are rich in extractive nitrogenous substances that excite the central nervous system and such a dinner can lead to restless sleep of the child, or even to insomnia. Therefore, dishes from meat, fish, eggs should be used in the first half of the day, and dairy and vegetable dishes, which are much easier to digest, for dinner, since digestion slows down at night during sleep.

Particular attention in the nutrition of a schoolchild should be paid to the protein component of the diet, while at least 60% of proteins of animal origin should be accounted for. The needs of a growing child's body are best met by milk protein, and therefore milk and dairy products are considered as a mandatory, non-replaceable baby food product. For school-age children, the daily norm of milk (kefir, etc.) is 500 ml. Keep in mind that 100 g of milk corresponds to 12 g of powdered milk or 25 g of condensed milk. Give preference to better enriched dairy products - with the addition of vitamins, iodized protein, lactulose, bifidobacteria. By the way, boiling milk reduces its biological value (amino acids are destroyed), it is better to drink pasteurized and ultra-pasteurized milk. Schoolchildren are recommended dairy products with reduced fat content: they have the same amount of calcium and protein as in fatty foods, and the degree of their assimilation is better.

The most important growth amino acids are lysine, tryptophan and histidine, so it is important that the student's diet contains their sources - meat, fish, eggs, cottage cheese, cheese, squid, legumes.

It is rational to eat meat (poultry) 2-3 times a week, alternating it with fish. At the same time, it is better to cook dishes from beef fillet, veal, lean pork in boiled and baked form. Schoolchildren, especially younger ones, should limit fried, smoked, sausages (the latter are rich in salt, "hidden" fats and contain sodium nitrite). Before cooking meat, it is best to trim visible fat and remove skin from poultry. And, if you sometimes fry meat for a child, then it is better to do it in a pan with a grate so that the fat drains into the pan or, after frying, put the product on a clean napkin to absorb excess fat. Refrigerate soups and stews, and then skim off any fat that has hardened on the surface. An important advantage of meat is the large amount of easily digestible iron in it (unlike the iron of vegetables and fruits), which is especially necessary for high school girls, otherwise the risk of developing iron deficiency anemia increases. Another mandatory protein product in the diet of a student is fish. Fish proteins are broken down by digestive enzymes faster and easier than beef proteins, because. do not contain connective tissue proteins (elastin). Fish is rich in high-value 3-omega fatty acids, vitamins D, A, group B, minerals K, S, P, J, Zn, Fe, Cu, etc. There is a lot of methionine in fish, which improves the proper absorption (and not accumulation) of fats . Schoolchildren should limit their diet to salted, canned, dried, smoked fish, because. it is rich in uric acid salts and sodium, which can contribute to joint disease and the development of hypertension in a child. Preference should be given to sea fish and seafood (if the child does not have allergies), as they are a source of iodine, which is necessary to improve the intellectual development of the student and prevent goiter. By the way, as an additional source of iodine, try grinding dry sea kale in a coffee grinder and adding it to dishes instead of salt. When cooking fish, in order to destroy the specific smell (which many children do not like so much) of flounder, cod, halibut and other sea fish during cooking, it is good to add cucumber pickle to the broth, in addition to roots and onions (½ - 1 cup per 1 liter of water) . And to eliminate the smell when frying fish, you need to put a few slices of peeled raw potatoes in a pan in vegetable oil.

If your child prefers egg dishes, then in order not to overload his body with cholesterol (by the way, the recommended number of eggs is no more than 4-5 pieces per week), you can use 2 egg whites instead of 1 whole egg when preparing egg dishes (and yolks can be freeze and use in baking).

An important addition to the protein part of the schoolchildren's diet are legumes and nuts. A student can always have a bag of nuts and dried fruits in his briefcase for an “express snack”.

The fat content in a schoolchild's diet should be optimal (see table). A lack of fat can lead to a decrease in immunity, and an excess can lead to metabolic disorders, poor protein absorption, and indigestion.
The best sources of carbohydrates in the diet of schoolchildren are fruits, vegetables and cereals. Every day, fruits and vegetables of green, yellow (orange), red (burgundy) color should be on the table, then almost all vitamins, microelements and biologically active substances necessary for the body (indoles, polyphenols, lycopene, chlorophyll, etc., which give a particular color to the plant and at the same time perform important functions in the body). In general, a student should consume at least 400 g of vegetables and fruits per day. With meat and fish dishes as a side dish, it is better for a child to give juicy vegetables: lettuce, spinach, chard (leaf beet), all types of cabbage, asparagus, zucchini, pumpkin, onions, radishes, cucumbers. By the way, everyone's favorite salad of fresh cucumbers and tomatoes is not a standard of optimal combination for the reason that ascorbic acid, which is rich in tomatoes, is easily destroyed by the enzyme ascorbate oxidase, which comes out of chopped cucumbers. In extreme cases, this salad should be prepared for one meal and eaten immediately.

Be sure to control the child's consumption of confectionery and buns (often children buy them during breaks and on the way from school): their excess content in the diet can contribute to the development of metabolic disorders, which leads to allergies, diabetes and obesity.

In order for the processes of digestion in a student to pass without tension, some factors must be taken into account. Thus, the slowing effect of fat on gastric secretion (especially mutton fat and margarine) has been proven. This slows down protein digestion by 2 hours or more. The slowing effect of fat on gastric secretion can be eliminated by consuming a large amount of green vegetables, preferably raw. Raw cabbage is especially effective in this regard. For this reason, green vegetables go well with cheese, meat, and nuts. Also, the intensity of digestion of food is reduced by the child's habit of washing down the dish with water - while the digestive juice is diluted and the concentration of digestive enzymes decreases, which also lengthens and complicates digestion.

Inna Izotova, especially for

Recipes:

If you notice a mistake in the text, please highlight it and click Ctrl+Enter

When a child begins to go to school, the requirements for his nutrition change, because schoolchildren have quite large psychological and mental stress. In addition, many children attend sports sections. At the same time, the body continues to grow actively, therefore, sufficient attention should always be paid to the nutrition of a school-age child. Let's find out what foods children over 7 years old need, how much a student should consume them daily, and how best to build a menu for a child of this age.

It is necessary to provide proper nutrition to the student and accustom him to healthy food.

Principles of healthy eating

A child over the age of 7 needs a balanced, healthy diet just as much as a younger child.

The main nuances of nutrition for children of this age are as follows:

• During the day, so many calories should come from food to cover the energy costs of the child.
• The student's diet should be balanced in terms of essential and non-essential nutrients. To do this, it is recommended to diversify it as much as possible.
• It is important to take into account the individual characteristics of the child's body.
• At least 60% of the proteins in the diet of a schoolchild should come from animal products.
• The amount of carbohydrates received with food for a student should be 4 times more than the amount of protein or fat.
• Fast carbohydrates, presented in the child's menu with sweets, should be up to 10-20% of all carbohydrates.
• It is important to have a meal schedule so that the child eats regularly.
• The student's diet should include bread, potatoes, cereals. Flour products for a child should be cooked on wholemeal flour.
• Once or twice a week, the child should eat fish. Also, at least once in the weekly menu of the student should be red meat.
• Legumes for a child of this age are recommended to eat 1-2 times a week.
• Every day in the diet of the child should be present five servings of vegetables and fruits. One serving is considered an orange, apple, banana or other medium fruit, 10-15 berries or grapes, two small fruits (apricot, plum), 50 g of vegetable salad, a glass of juice (only natural juice is taken into account), a tablespoon of dried fruits, 3 tbsp. l. boiled vegetables.
• Every day the child should consume dairy products. Three servings are recommended, one of which can be 30 g of cheese, a glass of milk, one yogurt.
• Sweets and fatty foods are acceptable in a student's diet if they do not replace wholesome and healthy foods, since there are very few vitamins and minerals in cookies, cakes, waffles, french fries and other similar products.
• It is worth minimizing the intake of synthetic food additives, as well as spices.

Include freshly squeezed fruit and vegetable juices in your child's diet

The needs of the child

	6-9 years old	10-13 years old	14-17 years old
Energy requirement (in kcal per 1 kg of body weight)	80 (on average 2300 kcal per day)	75 (on average 2500-2700 kcal per day)	65 (on average 2600-3000 kcal per day)
Protein requirement (g per day)
Fat requirement (g per day)
Carbohydrate requirement (g per day)
Milk and dairy products
Sugar and sweets
Bakery products
Of which rye bread
Cereals, pasta and legumes
Potato
Raw fruit
Dried fruits
Butter
Vegetable oil

Diet

The eating pattern of a school-going child is affected by changes in education. If the child is studying in the first shift, then he:

• Breakfast at home around 7-8 o'clock.
• Snacks at school at 10-11 o'clock.
• Lunches at home or at school at 13-14 o'clock.
• Dinner at home around 19 o'clock.

A child whose training takes place on the second shift:

• Breakfast at home at 8-9 o'clock.
• He has lunch at home before going to school at 12-13 o'clock.
• Snacks at school at 16-17 o'clock.
• Dinner at home around 20 o'clock.

Breakfast and lunch should be the most energetically valuable and provide a total of about 60% of daily calories. The child should have dinner a maximum of two hours before he goes to bed.

A good appetite most often occurs with an established diet and significant physical activity during the day.

What are the best ways to cook food?

Schoolchildren can cook food in any way, but still they are not recommended to get involved in frying, especially if the child has low activity or has a tendency to gain subcutaneous fat. The most optimal types of cooking for children are stewing, baking and boiling.

What foods should be limited in the diet?

Try to limit the following products in the child's menu:

• Sugar and white bread - when consumed in excess, they cause weight gain.
• Products containing food additives (dyes, preservatives, etc.).
• Margarine.
• Out-of-season fruits and vegetables.
• Sweet soda.
• Products with caffeine.
• Mayonnaise, ketchups and other industrial sauces.
• Spicy dishes.
• Fast food.
• Raw smoked sausages.
• Mushrooms.
• Deep-fried dishes.
• Juices in packages.
• Chewing gum and lollipops.

Carbonated drinks and foods with harmful additives should be excluded from the diet as much as possible.

What liquids to give?

The most optimal drinks for a school-age child are water and milk. The disadvantages of juices are high sugar content and high acidity, so they should either be given during meals or diluted with water.

The total amount of fluid that a student should consume per day is influenced by his activity, nutrition and weather. If the weather is hot and the child is active, give the child more water or milk.

Carbonated drinks and caffeinated foods are not recommended in primary school age. It is permissible for older students to give such drinks, but not during meals, since iron absorption worsens due to caffeine.

How to make a menu?

• For breakfast, it is advised to give 300 g of the main dish, for example, cereals, casseroles, cheesecakes, pasta, muesli. Offer him 200 ml of a drink - tea, cocoa, chicory.
• For lunch, it is advised to eat a vegetable salad or other snack in an amount up to 100 g, a first course in a volume of up to 300 ml, a second course in an amount of up to 300 g (it includes meat or fish, as well as a side dish) and a drink up to 200 ml.
• An afternoon snack may include baked or fresh fruit, tea, kefir, milk or another drink with cookies or homemade cakes. The recommended amount of drink for an afternoon snack is 200 ml, the amount of fruit is 100 g, pastries are up to 100 g.
• The last meal includes 300 g of the main course and 200 ml of a drink. For dinner, you should prepare a light protein dish for your child, for example, from cottage cheese. Also, dishes from potatoes and other vegetables, cereals, dishes from eggs or fish are well suited for dinner.
• For each meal, you can add bread in a daily amount of up to 150 g of wheat bread and up to 75 g of rye bread.

First of all, you need to consider what shift the child is studying in, as this affects his meals. In addition, it is recommended to make a diet not for one day, but for the whole week, so that the dishes are not repeated and all the necessary products are present in the weekly menu.

Discuss and make a menu for the whole week together if you are sure that the child will not be capricious. Involvement of the child in the process of cooking is welcomed.

An example of the correct menu for the week

Day of the week	Breakfast	Dinner	afternoon tea	Dinner
Monday	Cheesecakes with apples and sour cream (300 g) Tea (200 ml) Sandwich (100 g)	Cabbage and carrot salad (100 g) Borscht (300 ml) Rabbit cutlet (100 g) Mashed potatoes (200 g) Compote of dried pears and prunes (200 ml) Bread (75 g)	Kefir (200 ml) Orange (100 g) Cookies (50 g)	Omelet with green peas (200 g) Rosehip infusion (200 ml) Bread (75 g)
	Rice milk porridge with raisins (300 g) Cocoa (200 ml) Sandwich (100 g)	Beet salad (100 g) Broth with egg (300 ml) Beef meatballs (100 g) Braised cabbage with zucchini (200 g) Apple juice (200 ml) Bread (75 g)	Milk (200 ml) Bun with cottage cheese (100 g) Fresh apple (100 g)	Potato zrazy with meat (300 g) Tea with honey (200 ml) Bread (75 g)
	Omelet with cheese (200 g) Fish cutlet (100 g) Tea (200 ml) Sandwich (100 g)	Eggplant caviar (100 g) Potato soup with dumplings (300 ml) Stewed liver (100 g) Corn porridge (200 g) Fruit jelly (200 ml) Bread (75 g)	Kefir (200 ml)	Pancakes with cottage cheese and raisins (300 g) Milk (200 ml) Bread (75 g)
	Buckwheat milk porridge (300 g) Chicory (200 ml) Sandwich (100 g)	Salad with radish and eggs (100 g) Homemade pickle (300 ml) Chicken cutlet (100 g) Boiled cauliflower (200 g) Pomegranate juice (200 ml) Bread (75 g)	Milk (200 ml) Pie with apples (100 g)	Vermicelli and cottage cheese casserole (300 g) Tea with jam (200 ml) Bread (75 g)
	Cottage cheese pancakes with honey (300 g) Tea with milk (200 ml) Sandwich (100 g)	Apple and carrot salad with sour cream (100 g) Broth with noodles (300 ml) Beef stroganoff with stewed vegetables (300 g) Compote of grapes and apples (200 ml) Bread (75 g)	Fruit jelly (100 g) Curdled milk (200 ml) Biscuit (100 g)	Rice pudding with raisins and dried apricots (300 g) Kefir (200 ml) Bread (75 g)
	Omelet with tomatoes (200 g) Chicory with milk (200 ml) Bread (75 g)
Sunday	Millet porridge with pumpkin and carrots (300 g) Tea with honey (200 ml) Sandwich (100 g)	Cucumber and tomato salad (100 g) Vegetable puree soup (300 ml) Squid meatballs (100 g) Boiled pasta (200 g) Tomato juice (200 ml) Bread (75 g)	Kefir (200 ml) Pear (100 g) Curd biscuits (50 g)	Potato cutlets with sour cream (300 g) Milk (200 ml) Bread (75 g)

Several useful recipes

Fish zrazy with cottage cheese

Pieces of fish fillet (250 g) beat off a little and salt. Mix cottage cheese (25 g) with herbs and salt. Put a little cottage cheese on each piece of fish fillet, roll up and roll in flour, and then in a beaten egg. Fry a little in a pan, and then put the zrazy in the oven to bring them to readiness.

Rassolnik

Peel, chop, and then sauté one carrot and one onion until they turn yellow. Add tomato paste (2 tsp), cook for 2-3 more minutes, then remove from heat. Peel three potatoes, cut into slices and boil until half cooked. Add browned vegetables to potatoes, one pickled cucumber cut into small cubes and a pinch of salt. Boil the soup until tender over low heat, and before serving, put a teaspoon of sour cream in each plate, sprinkle with chopped herbs.

Jellied meat balls

Take a pound of meat with bones and boil it by adding a quarter of a celery root and a quarter of a parsley root to the water. Drain the broth into a separate container, and chop the meat in a meat grinder along with the onion fried in oil. Add sour cream (2 tablespoons), grated butter (3 tablespoons), pepper and salt to the minced meat. Make small balls. Add pre-prepared gelatin (10 g) to the broth. Pour the broth over the balls and leave to set. You can add chopped boiled carrots and boiled chicken eggs to the balls.

Feed a schoolchild from a common table and show by your example how to eat

Possible problems

In the nutrition of a school-age child, various problems are possible that parents should be able to cope with in time.

What to do if the child does not eat the foods that he needs?

A child over the age of seven has already developed tastes, so he may refuse certain foods, and it is not worth insisting that he eat them, despite disgust and rejection. So eating behavior can worsen even more. Parents should try to cook unloved foods in different ways, perhaps the child will like one of them.

For the rest, it is not necessary to insist on eating any food if the child’s diet can be called varied - if his diet contains at least 1 type of dairy products, 1 type of vegetables, 1 type of meat or fish, 1 type of fruit and any dish from cereals. These food groups must be on the children's menu.

Quick snacks in the school cafeteria

For younger students, educational institutions usually provide breakfast, and sometimes a hot lunch. If the student buys pastries in the canteen, parents should make sure that breakfast before school and lunch immediately after returning home are nutritious and made from healthy products. Also, give your child healthy alternatives to school muffins, such as fruit, yogurt, or homemade cakes.

Loss of appetite due to stress

Many schoolchildren experience serious psychological stress during training, which affects their appetite. Parents should carefully monitor the child and respond in time to a situation where stress has caused a decrease in appetite.

It is important to think over the rest of the child after returning home and on weekends, giving him the opportunity to switch attention and do what he loves. Hobbies help relieve stress, especially those associated with physical activity, for example, hiking, rollerblading, cycling, and various sports sections.

Lack of appetite is often caused by stress. Support your child and talk heart to heart with him more often

How to understand that lack of appetite is a symptom of the disease?

The fact that reduced appetite may be a sign of the disease will be indicated by such factors:

• The child is losing weight, he is inactive and lethargic.
• He has problems with stool.
• The child is pale, his skin is very dry, the condition of his hair and nails has worsened.
• The child complains of periodic pain in the abdomen.
• There were rashes on the skin.

Binge eating

Excessive food intake leads to overweight in children, the cause of which is most often heredity and lifestyle. For a full child, the doctor will recommend changing the diet, but parents may encounter difficulties. For example, in order not to tempt a child with sweets, the whole family will have to refuse them. In addition, the child will believe that the prohibitions are unfair, and can feast on forbidden dishes in secret.

It is best if a fat child communicates with a nutritionist alone, then he will more easily accept the advice of a doctor and feel more responsible. According to experts, overeating is often a sign of psychological distress, such as loneliness. Therefore, it makes sense to go with the child to a psychologist.

Improper nutrition and stress are the most common causes of overweight in children.

• Shared meals with parents will help to introduce the student to the principles of healthy eating, provided that the whole family eats properly. Teach your child more about the benefits of food and the importance of nutrition in maintaining health.
• If the child takes food to school with him, offer sandwiches with cheese, baked meat, a pie, a bun with cottage cheese, a bagel, a casserole, fruits, cheesecakes, yogurts. Think about how to package the food and how the child can eat it. To do this, you should buy special containers, as well as wrap sandwiches in film.
• Do not give children completely fat-free foods, but give preference to low-fat dairy products.

I have always been one hundred percent sure that my mother and grandmother love me with all their hearts, because I saw it. Tenderness and care lived in grandmother's hot pancakes and meat pies, hid in mother's crispy puff envelopes with chicken, which were waiting in the kitchen in the morning. Food is also the language of love and tenderness. But what to cook for a small child or a child who is suspicious of everything new? In our selection - only proven recipes!

Breakfast (07:00 - 08:00)

Milk porridge with fruits and nuts

Milk porridge and juice

Buckwheat, oatmeal, millet, semolina - take your pick. Oatmeal, by the way, is better to grind before cooking, so that it cooks faster and is more tender in texture. Add fruits to porridge 2-3 minutes before cooking, so that they do not boil soft and retain their benefits and taste.

Practice shows that the bodies of six-year-old adults can withstand only a few tablespoons of rice porridge and do not digest semolina at all. Rice will go well with nuts (finely chopped) and honey (be careful with it, some children are allergic to it). You can decorate the composition with frozen blueberries - it pleasantly sets off the milky taste and adds juiciness.

Lunch (10:00 - 11:00)

Give your student a whole-grain bread sandwich, grapes, and peeled tangerine for a snack (the kid won't have time to fight the skins). You can make them themed lunches. For example, Monday is opening day. Using cheese and a cookie cutter, draw a picture of a ladybug and carefully tape a note with interesting facts about this insect to the outside of the lunch box lid.

Lunch (13:00 - 14:00)

Mashed potatoes with meatballs and vegetables

beetroot salad

In the children's version of this salad, it is better to add not garlic, but prunes and walnuts, season with olive oil and salt. To save money, it’s worth stocking boiled beets so that you don’t torment your head every day in search of new recipes. It is enough to put a sealed container with it in the refrigerator, and at the right time just grate, season with oil and other additives. Beetroot retains its flavor for about three days, so you can use it at least twice a week.

Vegetable puree soup

Each housewife has her own recipe for this quick, tasty, dietary dish. Delivery plays a big role. Many children refuse soups as soon as they see boiled carrots, onions and especially tomatoes in the broth. Therefore, it is better to grind the vegetable soup into a puree, add sour cream and fresh, freshly fried in butter, bread croutons.

Meat cutlets with potatoes

Many children are much more willing to eat even the most ordinary meatballs and mashed potatoes if they are interesting to serve. And if you add a little sour cream and cheese to the puree, but first, as soon as the potatoes become soft, rub them with butter and only then pour in warm milk - the child will surely ask for more!

Dinner (19:00)

Meatballs with rice

Minced meat for meatballs is best prepared from lean pork mixed with beef. Be sure to make the gravy - sometimes children will eat it first, as the tastiest part of the dish. And by adding vegetables (carrots, onions, peppers), you will make the gravy even healthier.

Breakfast (07:00 - 08:00)

Omelet and green tea

For an omelette, take eggs and medium-fat milk, add grated cheese a minute before cooking - this will add density to the airy texture. Put a slice of lemon and a spoonful of honey into tea. There are a million options for decorating an omelet, but it’s better to come up with your own. Take as a basis the images of the heroes of the books that the child has just read, draw their faces or silhouettes with ketchup - at the same time there will be something to discuss at the table.

Lunch (10:00 - 11:00)

Bananas, nuts, fruits, bread, sliced ​​boiled chicken and cheese - simple and nutritious. By the way, if you haven’t noticed yet, the food that the child takes with him should be cut into small pieces so that it is convenient to eat. Tuesday lunch can be a prediction if you make it in the style of the cartoon that you next watch with your child.

Lunch (13:00 - 14:00)

Vegetable puree soup

Vitamin salad

Cabbage, carrot, apple salad dressed with olive oil is one of the favorites of children. It is better to wash the cabbage with your hands so that it becomes softer and gives juice, and add a drop of lemon juice to the salad.

Vegetable puree soup

There are heroic mothers who cook new recipes every day, but for a child to eat one soup for two days in a row is the norm. Chop green onions there or season with herbs: for a change!

Meat goulash with potatoes

The fastest way is in a slow cooker - fry carrots and onions, add beef cut into small cubes, keep in the "Frying" mode for another 15 minutes, then put potatoes in a bowl and pour boiled water. Continue in the "Extinguishing" mode: after 40 minutes, add a spoonful of tomato paste, half a glass of milk and leave for another 20 minutes. It will turn out a dish and the truth is like from our childhood.

Dinner (19:00)

Cottage cheese and carrot-apple salad

Low-fat cottage cheese mousse can be prepared sweet or salty: many children like the combination of cottage cheese, feta cheese and greens. Complement with a salad of green leaves and lightly fried chicken, and closer to bedtime you can drink a glass of yogurt..

Breakfast (07:00 - 08:00)

Curd smoothie with fruits

Many children do not categorically recognize natural yogurt - they consider it too sour. But many people like cottage cheese smoothies: fruits, cottage cheese 9%, sour cream 15% or cream are mixed in a blender.

This is a nutritious dish, but if in doubt that the child is full, make him a toast and pour cocoa. It must be with small marshmallows, otherwise the magic of the morning will be lost!

Lunch (10:00 - 11:00)

Make a cornbread sandwich with lettuce, cucumbers, tomatoes, and cheese in the middle. In addition to it, slices of carrots and cucumbers, nuts and berries are suitable. The middle of the week is a great opportunity to keep the student motivated. Put down a small note with encouraging words and tell how proud you are of your child's success.

Lunch (13:00 - 14:00)

Pasta with bolognese sauce

potato salad

Offer your child a salad of boiled potatoes and carrots, finely chopped onions, pickles and season it with oil - you get a fresh, nutritious start to dinner.

Borsch

In addition to the veal in the base of the broth and the traditional set of vegetables, add red beans and celery to the borscht. Such a soup will be very satisfying, so do not force the child to eat a second one if he does not want to.

pasta with bolognese pasta

Do not add a lot of spices to the sauce; for a children's dish, it is enough to stew the meat with tomatoes and a spoonful of tomato paste. Replace spaghetti with small shells or wheels - they are easier to eat.

Dinner (19:00)

Carrot and cottage cheese casserole

Cook it in the oven in separate serving cups and decorate with funny vegetable faces. In separate plates, the casserole will not wind up on the sides and will look much more appetizing.

Breakfast (07:00 - 08:00)

Pasta and paints

You will not believe. but many children happily eat pasta in the morning. And if you buy colored ones or boil ordinary ones in water tinted with food coloring, and serve with colorful vegetables, there will be no limit to delight!

Lunch (10:00 - 11:00)

Bakeware is perfect for creating creative sandwiches with boiled chicken, cheese and cucumber circles. Add some nuts, vegetables, diced cheese to the diet, backing up this variety with notes with stories from your childhood.

Lunch (13:00 - 14:00)

Cucumber boats with crab salad

Salad in cucumber bowls

Cut the cucumber into two parts, clean the middle and put crab, potato or any vegetable salad in it. Using a toothpick and a slice of cucumber, draw a boat and serve.

Borsch

For a day, borscht will infuse and become even tastier, believe me.

Potato casserole

A hearty, nutritious meal will replenish your energy after school and help you get started on homework with enthusiasm. Add vegetables to minced meat: carrots, peas, onions, tomatoes, zucchini - and tasty will become useful.

Dinner (19:00)

Steamed fish with vegetables

Serve this hot dish like a salad. Boil everything, cut into small cubes, mix and season with olive oil, salt and herbs.

Chicken cutlet with pasta

Sliced ​​fresh vegetables

All children love vegetables, just cut into strips. My grandmother laid out a hut out of it, and put a cup of sour cream and cheese inside.

Soup in children, as we remember, is not held in high esteem, but if figures are cut out of vegetables with metal molds, children eat it much more willingly.

Chicken cutlets with pasta

Add zucchini to traditional chicken fillet cutlets: you get a more delicate taste, and the unloved vegetable will go unnoticed. As a result, juicy tasty balls go with a bang.

Dinner (19:00)

Steamed meat soufflé and vinaigrette

A light salad in combination with a soft, tender veal or beef soufflé will satisfy your hunger without leaving any heaviness. After such a dinner, the child will feel light and, perhaps, the process of putting to bed will become a little easier.