Recommendations for rational nutrition for students. Organization of rational nutrition for students

Nutrition problems of modern students

Rational nutrition for students

Students' bodies are characterized by characteristics determined by age and the influence of study and living conditions.

Changes have a great impact on the body of junior students usual way of life life.

In the body of young people, the formation of a number of physiological systems, primarily neurohumoral, so they are very sensitive to imbalanced diets.

Due to a violation of the diet during study, many students develop diseases digestive system, called “diseases of the young,” as well as hypertonic disease, neuroses, etc.

The student period is very busy and varied, characterized by great stress nervous system. The load, especially during the session, increases significantly up to 15-16 hours a day. Chronic lack of sleep, violation of the daily routine and rest, the nature of nutrition and intense information load can lead to a neuropsychic breakdown. To compensate for this negative situation great importance has a properly organized balanced diet.

Most often, students eat extremely irregularly, snacking on the go, dry food, 1-2 times a day, many do not use the canteen. Carbohydrates predominate in the diet of students, because... Due to them, it is easier to replenish energy costs.

When choosing products, you should take into account the limited financial budget of students. In order to provide students' diets with a sufficient amount of biologically valuable proteins, their cheap sources should be used (offal, skimmed milk, low-fat kefir, etc.).

To meet the need for fats, it is necessary to introduce unheated vegetable and butter(20-25 g). Excess sweets should be avoided as this can lead to obesity and diabetes mellitus, consumption of sweets, especially those that stick to teeth, leads to caries.

In order to eliminate the consequences sedentary lifestyle life should include more plant foods in the diet, which are a source dietary fiber.

For normal functioning of the body, a balanced supply of its main components with food is necessary, namely: proteins, fats, carbohydrates, vitamins, microelements. It is very important that the caloric content of the diet corresponds to the energy expenditure of the body, depending on individual characteristics- such as height, weight, age and degree of physical and emotional stress. The diet should be varied and include meat, fish, eggs, dairy products - the main sources of protein necessary for the growth and restoration of cells and tissues of the body and its normal functioning. Fats should make up about 30% of the total calorie intake, with at least a third of total number should be used in the form of vegetable oils; they should be used more widely when preparing salads and vinaigrettes. To improve brain activity, as well as to prevent atherosclerosis, it is necessary to increase the amount of fish dishes in the diet.

Carbohydrates are the “fuel” of brain cells. Bread, potatoes, sugar, confectionery, cereals, chocolate are their main sources, which, when in excess, turn into fats, depositing in fat depots. Remember that 100 g of caramel gives the body about 300-400 kcal, and baked goods, cakes, etc. - and even more. An excess of these “empty” calories can lead not only to excess body fat, but also to memory impairment.

But vegetables and fruits, greens are sources of vitamins, minerals, dietary fiber, they are best consumed raw in salads, besides, we must remember that 100 g of vegetables provide only 20-40 kcal.

The general condition of the body, its activity and performance depend on the diet. You need to eat at least 3-4 times a day, preferably at the same time. Breakfast should be mandatory and quite hearty; during lunch, a full meal is required. hot food, which cannot be replaced by eating products instant cooking(vermicelli, mashed potatoes and a variety of packet soups). For dinner, it is better to eat easily digestible dairy, cereal or vegetable dishes. Meat dishes, as well as strong tea and coffee, are not recommended to be taken in the evening. During the session, you can make some adjustments to your diet: consume an additional 10-15 g during this period vegetable oil V fresh in salads significantly increases concentration and improves performance. Milk protein products such as cottage cheese, cheese, fermented milk drinks reduce stress levels. Therefore, doctors recommend consuming daily dairy products, V large quantities- vegetables and fruits. A glass of green tea with a spoonful of honey and the juice of half a lemon will help avoid overwork. In winter, do not forget to include dried fruits in your diet. The calorie content of the diet should be the same as with a normal student load.

More emphasis needs to be placed on satisfaction physiological needs students in nutrients, which are often deficient, namely in vitamins: C, A, B, B2, BB, as well as compliance with the recommended ratios of calcium and phosphorus (1, 1.5). Frequent consumption of dishes and foods containing a lot of table salt(pickles, smoked meats, marinades, salted fish).

Rosehip decoction should be used as a source of vitamin C. green onions, raw white cabbage.

In order to provide vitamin A, in addition to animal products, it is necessary to systematically consume sources of beta-carotene, such as carrots (with fats).

It is extremely important to adhere to the principles balanced nutrition during the examination sessions. During this period, it is necessary to increase the proportion of foods containing proteins and vitamins in the diet, which increase the emotional stability of the body.

The most important role in maintaining the health of students belongs to compliance with the diet. Meals should be 3-4 times.

Particular attention should be paid to breakfast. Breakfast should contain 25-35 g of protein, 30 g of fat and 100 g of carbohydrates. It is recommended to include a hot dish of meat, fish or potatoes and vegetables, eggs, cottage cheese, as well as butter, cheese, sausage, tea, coffee, cocoa.

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Nutrition culture plays a significant role in shaping a healthy lifestyle for students. Every student can and should know the principles rational nutrition, regulate the normal weight of your body.

Rational nutrition is a physiologically complete food intake by people, taking into account gender, age, nature of work and other factors.

Nutrition is based on the following principles: achieving energy balance; establishing the correct ratio between the main nutrients - proteins, fats, carbohydrates, between plant and animal proteins and fats, simple and complex carbohydrates; balance of minerals and vitamins; rhythm of eating.

Food serves as a source of energy for the functioning of all body systems and tissue renewal. Part of the energy goes to basic metabolism, necessary to maintain life in a state of complete rest (on average 1700 kcal); energy consumption for digestion of food is about 200 kcal; about 30-40% of energy is spent on ensuring physical and professional activity of a person. Average daily consumption energy for boys is 2700 kcal, for girls – 2400 kcal.

During exam sessions, when energy costs increase, the breakdown of proteins increases, as a result of which the energy value of the diet increases to 3000 kcal.

During regular training physical exercise and sports, depending on its type, energy consumption increases to 3500-4000 kcal. In this regard, the ratio of basic food products changes. Thus, when performing sports exercises that help increase muscle mass and develop strength, the protein content in the diet increases. During long-term endurance exercise, the carbohydrate content increases. During the competition period, it is advisable to include easily digestible foods rich in proteins and carbohydrates in the diet.

The body's need for water corresponds to the amount of fluid it loses. Water makes up on average 70-80% of our body. To fully satisfy the body's need for water, it is necessary to consume about 1.5-2.0 liters of liquid. A lack of water contributes to the accumulation of breakdown products of proteins and fats in the body, and excess water leads to the leaching of mineral salts, water-soluble vitamins and other essential substances from it.

The diet should be approached individually. The main rule is to eat well at least 3-4 times a day. Systematic eating disorders worsen metabolism and contribute to the occurrence of diseases of the digestive system, in particular gastritis and cholecystitis.

9. Water-drinking regime, mineral balance at rest and during physical activity. Body weight control.

Water makes up about 70-80% of the human body. Daily requirement for a person in water - 1.5-2 liters, for people engaged in heavy physical labor and for athletes - up to 3 liters.

Compliance with rational drinking regime is an important condition for maintaining health, mental and physical performance.

In approximately 10-15 days, the water in the body is completely renewed. A significant portion of water comes from food.

The regulation of water-salt balance is carried out by the central nervous system; the center of regulation is located in the brain, hypothalamus and neighboring areas.

Excessive water consumption is harmful to the body, because... increases sweating, overloads the heart and kidneys, and helps flush out the substances it needs from the body.

In the hot season, before intense physical activity associated with a lot of sweating, it is recommended to eat a pinch of salt, and after heavy physical work it is useful to use mineral or lightly salted water and tomato juice. Among the consumed mineral salts, the most common is table salt; it regulates water-salt metabolism in the body. With its deficiency, the body loses the ability to retain water in the blood and tissues; the body's need for table salt is from 10 to 15 grams per day, in the heat and during intense physical work about 20-25 grams. Complexes of minerals and trace elements are necessary to meet the needs of both the trained athlete and the active student.

Every person should monitor their body weight. The philosopher Socrates said: “We do not live in order to eat, but we eat in order to live.”

To maintain energy balance and maintain normal body weight, it is necessary, with sufficient nutrition, to increase energy expenditure by increasing physical activity. Maintaining energy balance ensures high mental and physical performance and prevention of various diseases.

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Rational nutrition for students

Essay
According to valeology
On the topic: “Rational nutrition of students”

Completed:
student gr.

Velikiy Novgorod
2007
Content

"1-3" Introduction

1. Nutrition composition

1.1. Squirrels

1.3. Carbohydrates

1.4. Vitamins

1.5. Macroelements and microelements

2. Principles of rational nutrition

3. Diet and hygienic rules of nutrition

4. Types of diseases of the digestive system

Conclusion

List of used literature

Introduction

Nutrition culture plays a significant role in the formation of a healthy lifestyle. Diet is a rational distribution of food intake over time (during the day, week, year, different periods life). Currently, nutrition as one of the the most important factors affecting health is given great importance. Even in ancient times, people understood the importance of balanced nutrition. “No one should exceed the limits in food or drink,” Pythagoras proclaimed, and Socrates advised: “Beware of all food and drink that would prompt you to eat more than your hunger and thirst require. We do not live to eat, but we eat to live.” Food is necessary for humans to perform labor activity, maintaining body temperature and restoring tissues destroyed during vital activity. Physiologically complete food intake by people, taking into account gender, age, nature of work and other factors, is called rational nutrition.
The basis of a balanced diet is:
- animal proteins (meat, fish, eggs, dairy products, etc.) - 60%;
- proteins plant origin(bread, cereals, vegetables, etc.) - 40%;
- animal fats - 60-80%, vegetable fats - 20-40%;
- carbohydrates, both simple in the form of sweets - 20-40%, and complex in the form of starch (potatoes, cereals, bread) - 60-80%;
- vegetable fiber(vegetables fruits);
- mineral salts, macro-microelements;
- vitamins.
The ratio of proteins - fats - carbohydrates should be 15% - 30% - 55% of the daily caloric content of food consumed, respectively. On average, daily energy consumption for boys is 2700 kcal, for girls - 2400 kcal. The energy demand of the population of the northern zones is higher than the central one by 10-15%, in the southern zones it is 5% lower. The calorie content of the diet is 1400-1600 kcal provided by carbohydrates (350-450 g), 600-700 kcal by fats (80-90 g) and 400 kcal by proteins (100 g).
Of the total amount of carbohydrates, the share of sugar should be no more than 25%. Let's give brief description main food components.
1. Nutrition composition
1.1. Squirrels

Proteins are the basis of the structural elements of cells and tissues. Proteins are associated with metabolism, contractility, irritability, the ability to grow, reproduce, and even highest form movement of matter - thinking. The only source of protein formation in the body is the amino acids of food proteins. Proteins that enter the body with food are broken down in the stomach and intestines into amino acids, from which the body builds its protein. Therefore, proteins are absolutely indispensable in daily nutrition a person of any age. Nutritional value various types proteins depends on amino acid composition. IN natural proteins About 20 different amino acids have been discovered, 8 of them are essential, they are not synthesized in the body, these include: tryptophan, lysine, threonine, methionine, etc. They enter the body only with food.
Lack of essential amino acids causes decreased performance, various disorders in the activity of the nervous system, liver, endocrine glands, hematopoietic organs. In severe cases, protein dystrophy develops (edema, muscle atrophy), which can be fatal.
Animal proteins (meat, fish, dairy products, eggs) are complete proteins containing all the essential amino acids. Plant proteins, as a rule, are inferior, i.e. do not contain any essential amino acids. The plant foods richest in 50 amino acids include: nuts, rice, buckwheat, and legumes. An adult needs 1.3-1.5 g of protein per 1 kg of body weight per day (for work not related to heavy physical labor), with severe physical work- from 2 to 2.5 g of protein per 1 kg of body weight. Proteins are better absorbed in combination with vegetables, so meat fish dishes it is advisable to do vegetable side dish. Excess protein has a harmful effect on the activity of the liver, kidneys, and nervous system. In this case, the processes of digestion and the release of breakdown products (ammonia, urea) through the kidneys are hampered. When 1 g of protein is oxidized, 4.1 kcal of heat is released in the body.
1.2. Fats

Proper balanced nutrition is the key to our health. What should it be like? Firstly, balanced, secondly, moderate and, thirdly, varied. Unfortunately, many of us do not pay due attention to it, and yet many diseases arise precisely because of this.

In this article on the website www.site I will tell you what a healthy balanced diet should be like for schoolchildren and university students. Why is this particular category of people interesting? The fact is that it is at this age that the body grows, develops, and becomes stronger, so it needs vitamins and microelements so much.

Of course, on the Internet you can find a large number of recommendations and reference books about proper nutrition. Remember that there are no perfect rules that would suit absolutely everyone. Every person has individual intolerance to this or that product. Therefore, when building your personal diet, you should never forget about this.

The menu must be selected based on some basic principles. Here they are:

1. The energy value of the diet must correspond to the student’s energy expenditure. That is, when choosing certain products, it is necessary to take into account the number of calories: the ratio of fats, carbohydrates and proteins. Thus, nutrition will be correct and rational.
2. The nutrition of students and schoolchildren must meet the principle of balance. What we mean here is that the included products must contain all the components necessary for the body: vitamins and microelements.
3. The menu should be as varied as possible. Remember that variety is the key to balance.
4. The diet should be optimal. That is, meals should be taken at the same time. Dinner should be at least 2 hours before bedtime.
5. The diet must be compiled taking into account the individual characteristics of the schoolchild or student. Allergenic products should not get into it.
6. Technological and culinary processing of products and dishes should ensure high taste qualities and preserve all useful substances as much as possible.
7. During storage, transportation of products, as well as preparation and distribution of dishes, all sanitary requirements must be observed.

When preparing a diet for schoolchildren and students, the following factors must be taken into account:

The growth of an organism at this age can be compared with the growth of a baby in the first year of life.

All major systems develop in the body: musculoskeletal, nervous, cardiovascular, muscle mass. In addition, there is a change to hormonal background associated with adolescent sexual development.

The psycho-emotional sphere suffers great stress.

As is known, in adolescence There are a lot of problems related to the perception of the world. They can also be avoided by organizing proper nutrition.

What should be the menu for schoolchildren and students?

So, the day starts with breakfast. IN mandatory In the morning meal, the child should eat a hot dish, preferably containing starch. It could be porridge, pasta or potatoes. The fact is that starch is digested in the stomach for quite a long time, due to which the body has enough energy to for a long time.

Drinks you can serve various juices, coffee with milk or tea. It’s not bad if the student eats as dessert fresh vegetables or fruit.

Next meal: second breakfast, which the child should take in educational institution. If the school, college or university provides hot food healthy eating, then it is enough for him to take 2-3 cookies, a bag of juice (250 mg), a pear or an apple from home.

Otherwise, you need to take care of a good “snack”. Under no circumstances should you send your child a sandwich with a large piece of sausage. Better - a piece boiled meat(poultry or beef), some kind of vegetable (cucumber, cabbage leaf or bell pepper), low-fat cheese and a small bottle of drinking yoghurt.

For personal hygiene, place a wet wipe with your food. Since many children are too lazy to go wash their hands. Various sandwiches, sweets, chips, baked goods, carbonated waters are undesirable, as they disrupt metabolic processes in the body and lead to obesity.

Next, after the schoolchild or student comes home, it’s time for lunch. Any daily meal should include a first, second course and dessert. The liquid can be meat, fish, chicken or vegetarian soup, the second - stewed or boiled meat, fish with a side dish of vegetables, rice, buckwheat porridge.

After lunch and before dinner, every teenager, whether a schoolchild or student, should have an afternoon snack, which consists of fresh fruit with drinking yoghurt, or a glass of milk with a bun, or cheese with tea.

Better to eat for dinner light food: oatmeal, cottage cheese or egg, fish, vegetable dish with tea, juice or milk, rye bread. If necessary, before going to bed, you can drink a glass of kefir and eat an apple, then brush your teeth.

What should not be included in the diet?

2. Cakes, pastries, chocolate, halva, etc. Not desirable in a child's diet. It's better to leave them for the weekend, or even better - for the holidays.

Among other things, do not forget that children of school and college age should drink during the day sufficient quantity water - at least 2 liters. Health to your children and you!