Interregional Academy of Personnel Management

Student life and changes in nutrition (consumption of highly refined products, long-term storage products); violation of the diet; a sedentary lifestyle (hypokinesia, hypodynamia) can lead to diseases of the digestive organs, nervous stress and neuroses, fatigue and poor assimilation of material, which in turn leads to poor training of the future specialist.

It should be remembered that until the age of 25, the processes of growth and formation of the body are still unfinished, this age category has significantly greater mental and neuropsychological loads, significant strain on the visual apparatus. Therefore, for them, a balanced and rational diet is a necessity - the main physiological factor for strengthening human health.

 

It is extremely important that the energy value of the ration corresponds to the energy consumption, and that the ration is balanced. Daily energy consumption should be completely covered by energy obtained from food. The daily diet should contain the main components: proteins, fats and carbohydrates with a harmonious combination of all four tastes: bitter, salty, sweet and sour. In the 3-5 daily regimen of nutrition enriched with vitamins and microelements, preference should be given to natural products and the consumption of a sufficient amount of liquid.

Low-quality carbonated drinks, rolls, cakes, cookies, potatoes, fatty and fried food, fast food that contain preservatives, dyes, flavorings, stabilizers, and other useless additives have a negative effect on the body.

To ensure the normal functioning of the body, it is necessary to adhere to the following principles of healthy nutrition: do not overeat; the diet should contain all substances necessary for the body; eat regularly with thorough chewing of food.

Nutrition is rational if it fully meets the need for food in terms of quantity and quality, restores all energy costs, contributes to the proper growth and development of the body, increases its resistance to the harmful effects of the external environment, promotes the development of functional capabilities and increases human performance.

Most often, students eat extremely irregularly, "snacking" on the go 1-2 times a day. But now students have the opportunity to eat right, the main thing is to know how. Let's just imagine your typical weekday.

So, it starts with breakfast, at home or in the hostel. Do not neglect breakfast, make it tasty and healthy and, believe me, it does not take much time.

FOR BREAKFAST, WE RECOMMEND A HOT DISH, PREFERABLE AND THAT CONTAINS STARCH - PORILLA, POTATOES, PASTA. STARCH IS DIGESTED QUITE SLOWLY, DUE TO WHICH GLUCOSE IS FORMED AND ENTERS THE BLOOD IN SMALL PORTIONS, THEREFORE ENOUGH ENERGY FOR A LONG TIME. PLUS OUR BRAIN "FEEDS" EXCLUSIVELY WITH CARBOHYDRATES, THAT MEANS, WE "FEED" THE BRAIN IN THE MORNING! VEGETABLES AND FRUITS ARE A GOOD SUPPLEMENT. BEVERAGES - JUICES, TEA, COFFEE WITH MILK.

Recently, instant cereals, "quick" breakfasts, muesli, etc. have become widespread. Of course, very convenient - poured into a plate, filled with milk - free! But, if you really care about your health, you will never eat these "surrogates" instead of real food! Why? But because, just imagining how many degrees of processing natural grain underwent, how many times it was heated, cooled, various ingredients were added, including sugar, taste "improvers", etc., it becomes clear why we would not recommend using these products in food! Then what? Whole grain porridge! "Wow!" - those who have cooked such porridge at least once will sigh in a doomed way. Where to take the time? It turns out that there is nothing simpler: fill the cereal with salted boiling water overnight and in the morning you will receive a 100% natural and healthy product. Porridge can be diluted with milk (excellent choleretic effect).

By the way: forget the proverb that you can't spoil porridge with butter. Porridge - no, but your liver and figure - completely! Therefore: a minimum of butter. Many "fans" of healthy food campaign for vegetable (for example, olive) oil! We are against. Why heat cold-pressed vegetable oil in porridge? Add it better to a fresh salad! So, porridge with butter and milk ... Something is missing! Yes, sugar! Well, let it remain in the sugar bowl for guests! We will add fruits to the porridge - any, depending on the season, and dried fruits, after soaking them in water, you can even make compote, but preferably without sugar or with a minimum amount of it! This is a delicious and complete breakfast! We wash it down with milk, tea, and even better - cocoa (again, forget about overseas solvents - read the labels, there is so much junk!) - and everyone is full and satisfied by lunchtime!

And, by the way, those who carefully monitor their figure are especially satisfied! The glycemic index of all these "soluble", "fast", etc. - about 90, and whole grain cereals - 40-45! As they say, feel the difference!

Well, that's it, we've had breakfast, it's time to run to study. The day will be long and hard, and if you do not know for sure whether it will be possible to have a full lunch, you should take care of the

The importance of the problem of student nutrition stems from the peculiarities of their work and rest regime. Even at rest during the day, a student spends 6280–7536 kJ (1500–1800 kcal) of energy. Energy consumption can actually double in a day.

Factors such as their age and gender, course of study, and features of physiological adaptation are important when organizing students' meals. In the first courses of study, the energy content of food should exceed energy consumption by 5–10%. On average, the daily energy value of the diet of male students is 13,816 kJ (3,300 kcal), and that of female students is 11,723 kJ (2,800 kcal).

  The main supplier of the body's energy is carbohydrates, which should make up 56% of the energy value of the diet, fats - 30-33%, proteins - 12-14%. Average daily supply of students with vitamins: retinol (fat-soluble vitamin) – 1 mg, ascorbic acid – 60–70 mg, thiamine (B1) – 1.4–1.7 mg, riboflavin (B2) – 1.7–2 mg; mineral salts: calcium – 800 mg, phosphorus – 1200 mg, magnesium – 400 mg, iron – 18 mg (men) and 20 mg (women). Vitamins play a particularly important role in the diet, their content significantly decreases during storage of vegetables and fruits, especially in spring. Therefore, artificial vitaminization of dishes with ascorbic acid is used in the student catering system. The number of salads and other vegetable dishes is increasing in food rations.

  An optimal balance of proteins of animal and plant origin is important. You should not use a lot of bakery products, especially from flour of higher grades, as well as cakes and other sweets.

  They recommend milk, milk products, fish, vegetables, fruits, berries.

  The diet of students should consist of the following.

Breakfast should be 25-30% of the daily energy value of the diet (meat, fish dishes with a side dish, coffee, tea), second breakfast (during a break): 10-15%, lunch: 35-40%, dinner: 15-20 %. At night, it is advisable to drink a glass of kefir or ryazhenka. With an increase in physical load (work in student units, industrial practice, sports competitions), energy consumption can reach from 16,747 to 18,841 kJ (4,000–4,500 kcal) per day.

At the same time, it is recommended to include 140–160 g of proteins (of which 60% are of animal origin), 130–140 g of fats (of which 43 g are vegetable oils), 550–600 g of carbohydrates, 1.5–2 mg of vitamins A in the diet of students. , B1 – 2.5 mg, B2 – 3–4 mg, PP (nicotinic acid) – 27 mg, C – 100 mg.

In the daily diet, meat, meat products, and fish should be up to 200 g, soft and hard cheese - 40 g, sour cream - 30 g, milk and dairy products - 300 g, eggs - 1 pc., butter and oil - 85 g, bread and bread products - 580 g, cereals and legumes - 65 g, pasta - 35 g, potatoes - 350 g, vegetables, greens - 550 g, sugar and confectionery - 90 g, fresh fruits - 200 g, dried fruits - 5 g, canned fruit juices - 40 g, tomato puree - 25 g.

With constant sports activities of students, the need for all nutrients increases significantly. The energy value of food during sports competitions and intense training should be 18841–20934 kJ (4500–5000 kcal) for boys and 14654–16747 kJ (3500–4000 kcal) for girls.

Recommended average daily set of products for students

MENU FOR THE DAY

BREAKFAST: Boiled eggs, rice or buckwheat, brown bread with butter, tea or coffee.

SECOND BREAKFAST: kefir, yogurt or a bun.

LUNCH: Vegetable soup or chicken broth, pasta, cabbage salad, juice or tea.

DINNER: Tomato and cucumber salad, cheese, apple, tea.

MENU FOR THE WEEK

Monday

Breakfast: muesli topped with yogurt, apple (sweet or sour) or pear, coffee or tea.

Second breakfast: cheese dressed with low-fat sour cream, a handful of dried fruits.

Lunch: vegetable soup, baked potatoes, fresh vegetable salad, goulash, juice.

Lunch: fruit salad, crackers.

Dinner: boiled chicken fillet, vinaigrette, tea.
 
Tuesday

Breakfast: buckwheat porridge, vegetable salad, tea.

Second breakfast: apple, yogurt.

Lunch: soup with cereals on vegetable broth, baked fish with a side dish of brown rice, vinaigrette, compote.

Afternoon: cocoa with toast and cheese.

Dinner: vegetable stew, ham, tea.
 
Wednesday

Breakfast: oatmeal, an apple baked in the oven, tea with honey.

Second breakfast: yogurt, toast.

Lunch: fish soup, boiled veal with stewed vegetables, juice.

Breakfast: yogurt, cheese.

Dinner: meat, brown rice, vegetable salad, tea.
 
 
Thursday

Breakfast: omelet, vegetable salad, toast, tea.

Second breakfast: banana, kefir.

Lunch: chicken broth soup with vegetables, vinaigrette, grilled fish, compote.

Dessert: cheese with sour cream, dried fruits.

Dinner: meat with vegetables, baked in the oven, yogurt.
 
Friday

Breakfast: rice porridge with dried fruits, coffee.

Second breakfast: galette cookies with juice.

Lunch: borscht, chicken cutlet, buckwheat, compote.

Noon: yogurt, fruit salad.

Dinner: boiled veal, vegetable salad.
 
Saturday

Breakfast: cheese casserole with honey, toast, tea.

Second breakfast: banana, yogurt.

Lunch: buckwheat soup, mashed potatoes, fish cutlets, dried fruit compote.

Dessert: yogurt, nuts, dried fruits.

Dinner: lean ham, vegetable stew, tea.
 
Sunday

Breakfast: oatmeal, fruit, coffee.

Second breakfast: yogurt, crackers.

Lunch: borscht on meat broth, boiled chicken, grilled vegetables, compote.

Dessert: cheese with dried fruits.

Dinner: omelette, vegetable salad, tea.

METHODOLOGICAL RECOMMENDATIONS FOR COMPLIANCE WITH THE REQUIREMENTS OF THE LEGISLATION OF UKRAINE REGARDING FOOD SAFETY IN RESTAURANT ESTABLISHMENTS ON THE TERRITORY OF THE ACADEMY