Interregional Academy of Personnel Management

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.