The basic principle of schoolchildren's nutrition is a complete and varied menu, rich in vitamins, minerals and fiber.
Remember that mood, well-being and academic performance depend on what you eat.
Vitamins and nutrients you need:
For normal energy metabolism vitamins B1, B2, niacin, pantothenic acid.
For muscle mass - protein, potassium, vitamins B6, B12.
For normal formation, development and maturation of blood cells - protein, iron, vitamins B6, B12.
For bone growth - calcium, phosphorus, vitamins A, D, C, protein.
For intellectual development - iodine.
For memory and immunity - zinc.
Your growing body cannot tolerate long breaks between meals.
Try to eat more often. For snacks, apples, bananas, dried apricots, dates are suitable. If you listen to some "experts", it turns out that proper healthy nutrition is an unusually complex and confusing matter.
Calculations, calorie tables, protein and antioxidant content are more likely to be associated with a school trigonometry course than with a healthy, full of energy person.
However, before you eat your desperation with another piece of cake, you should familiarize yourself with the following "smart" eating habits. These twenty simple tactical recommendations - if followed regularly - will help you avoid unhealthy foods in your diet and eat more healthy foods. And most importantly, you can eat right, putting aside the table of calories and trace elements.
1. At breakfast, pour coffee into milk instead of milk into coffee.
In the morning, fill the mug to the brim with milk. Drink as much milk as you can until there is as much milk left in the mug as you would normally put in your coffee. Then fill this amount with your usual coffee brew. You just took 25 percent of your daily vitamin D and 30 percent of calcium.
2. Take vitamins every morning.
One study after another confirms that standard multivitamins close enough gaps in your diet to make a difference in how you feel.
3. Drink two glasses of water before every meal.
By doing this, you kill two birds with one stone: do not allow dehydration of the body and eat a little less. A study by Dutch scientists showed that drinking two glasses of water lowers your appetite and reduces the amount of food you eat, which contributes to weight loss.
4. Use more tomatoes and low-fat cheese in sauces and dishes.
5. Always eat a double serving of tomatoes.
6. Eat everything with onions.
Studies have convincingly proven that onions are one of the healthiest foods. Onions are among the main saviors of the heart (a group of flavonoids). Therefore, consider it your sacred duty to cover hot dogs, pizza and any sandwiches with onions.
7. Every time after eating fast food, drink two glasses of water.
8. When possible, always order tea.
The more we learn about tea, the more useful this drink turns out to be.
9. Have a snack every day around 3 p.m.
Light feeding between lunch and dinner reduces anxiety and fatigue, and also prevents possible evening overeating.
10. Always eat fruit with the skin on.
Don't cut the skin off apples or pears, as you deprive yourself of essential nutrients and fiber.

1. Food should be eaten with care and enjoyment.
2. While eating at the table, not a single unkind and unpleasant word should be uttered.
3. Before eating, you need a short rest after both mental and physical work.
4. Try not to eat alone.
5. Eat slowly and avoid distractions while eating. Chew every bite of food thoroughly. You need to chew food for a long time, each lump up to 30 times, within 15-20 seconds.
6. Liquid food is recommended to be retained in the mouth for processing by saliva, which accelerates subsequent digestion.
7. Table setting and food aesthetics are of great importance.
8. Everything should be beautiful, good dishes, dish design, pleasant aroma of food. All this cheers up, adjusts to good digestion. You must use a knife.