Object of research on the topic of rational nutrition. Rational nutrition of students as an element of physical development. Optimal diet

Krivenko Ekaterina, Tishaninova Ekaterina

Project Manager:

Evdokhin Vasily Vladimirovich

Institution:

MNBOU "Lyceum No. 76", Novokuznetsk

In his research work on physical education: Rational nutrition of students as an element of physical development" The author finds out how diet affects the health and physical development of students, and also studies the current state of the problem of rational nutrition.

In the process of working on a research project on physical education “Rational nutrition of students as an element of physical development,” 9th grade students set a goal to analyze nutrition in the educational institution MNBOU “ Lyceum No. 76

In this project on physical education, “Rational nutrition of students as an element of physical development,” the author presented the results of an analysis of the menu of an educational organization for compliance with the rules of rational nutrition for students of secondary school age and studied the degree of influence of rational nutrition in educational institutions on the level of physical development of students.

Introduction
Features of physical development of middle school students.
Rational nutrition as an element of physical development.
conclusions
Bibliography
Application

Introduction

The body is baggage that you carry throughout your life. The heavier it is, the shorter the journey.
(Arnold Glasgow)

Raising a healthy, harmoniously developed person is the main task of the family and school. It is during the school period of life that the foundation is laid for comprehensive physical development, health promotion, and the formation of various motor skills. The physical development of children is the key to maintaining their health and ability to lead a full life in society.

One of the elements of proper physical development is balanced nutrition. It is known that the current structure of the actual diet of Russians does not correspond to the physiological needs of the body. Protein deficiency in the population's diet is 20%, vitamin deficiency is 20–30%, iodine deficiency is experienced by 70% of the population, and selenium deficiency is 40–45%. (see literature No. 1)

The most acute problem of inadequate nutrition and nutrition-related diseases is in school-age children. This is due to the specific physiological needs of a growing organism and the high mental and physical stress that a modern schoolchild experiences. In this regard, a balanced diet for children is the basis of their health, which determines the optimal functioning of all body systems in the future.

Organizing a balanced diet in an educational organization is a complex work of different specialists, requiring consideration of the age and individual characteristics of children. However, in modern schools one can often observe a situation where the school menu is compiled in violation of nutritional standards for children of a particular age, and additional sales of food products occur that are harmful to the students’ bodies.

Many children eat unorganized, consume large amounts of chips, crackers and instant dry foods. All this has a negative impact on the physical development of the younger generation. According to the Ministry of Health of the Russian Federation, the diagnosis " healthy“Today, only 12% of primary school students can be diagnosed, and by the time they graduate from high school, the number of healthy children is reduced to 5%. Poor, unbalanced and improper nutrition of children is to blame for this.

Research methods: theoretical (analysis of literature on a given topic), descriptive, comparative (comparison of survey results), observation, analysis of results.

Object of study: rational nutrition as an element of physical development.

Subject of study: dependence of the level of physical development of students on the type of nutrition in educational institutions.

Target: – analyze nutrition in the educational institution MNBOU " Lyceum No. 76» in terms of compliance with the standards of rational nutrition and the degree of influence on the physical development of students.

Tasks:

1.Study the current state of the problem of rational nutrition for students.

2. Analyze the menu of the educational organization MNBOU " Lyceum No. 76» for compliance with the rules of rational nutrition for secondary school students.

3. To study the degree of influence of rational nutrition in educational institutions on the level of physical development of students using the example of MNBOU " Lyceum No. 76».

City conference of junior schoolchildren"Opening"

Section "Valeologist"and I»

Correct
nutrition -

guarantee of health

Kogalym, 2015

Introduction 3

Chapter 1. Healthy eating is the basis of life 4

1.1. Formation of a healthy lifestyle 4

1.2. The role of vitamins in the nutrition of schoolchildren 4

1.3. Calorie content of food 5

1.4. Do you need morning breakfast 5

1.5. Food Pyramid 6

Chapter 2. Catering in the school canteen 6

2.1. The key to successful studies is proper nutrition 6

2.2. Meals for students of MAOU Secondary School No. 7, building 2, in school canteen 6

Chapter 3. Our research 7

3.1. Questioning schoolchildren on nutrition 7

3.2. Research on a popular product among schoolchildren – chips 8

3.3. Testing food products for the presence of nitrates 8

Conclusion 8

List of sources of information and Internet resources 9

Appendix 10

Introduction

“Health is worth more than gold,” said the English poet and playwright William Shakespeare. Our health is the most valuable thing we have. WITH Statistics show that by the end of school, most children have chronic diseases caused by poor nutrition.

One of the main conditions for the normal development of a schoolchild is proper nutrition. Extremely important internal changes occur in the child’s body (the nervous, endocrine, lymphatic, respiratory, immune and other systems are formed) . Schoolchildren spend most of their time at school, doing hard work - obtaining and assimilating knowledge in school subjects, and at the same time they grow and develop, therefore they must eat well, since nutrition ensures the formation of the body and helps maintain health.

During the preparation of this work and the survey of students, we found out that there is a problem in organizing a proper diet. A schoolchild’s “working day” does not always begin with breakfast; often children simply snack on chips, crackers, and buns, washed down with soda. As a result of poor nutrition, health deteriorates. And then we thought about the importance of nutrition for schoolchildren, are the chips beloved by children really “scary”, do the fruits and vegetables that we eat in the school cafeteria contain nitrates? How caloric is the food in our canteen?

Relevance of our work: due to the need to analyze the importance of proper nutrition in maintaining the health of schoolchildren. Through this work, we will try to develop recommendations for rational nutrition for schoolchildren. Purpose of the study: find out the need for proper nutrition for school-age children.

Tasks:

Study information in sources on this topic;

Learn about the role of vitamins and what “calorie content of food” and “nutrition pyramid” are;

Study the role of morning breakfast and its importance for schoolchildren;

Find out whether chips are harmful to our health;

Conduct a survey among students;

Meet with the school medical worker and the head of the school canteen;

Draw conclusions based on the knowledge gained.

Research hypothesis: We assume that if we eat right, we will get sick less.

Object of study : Human. Subject of study : proper nutrition

Research methods : reading and analyzing literature on the topic; survey of schoolchildren;

conversation with a medical worker and the head of the school canteen; studying the menu

school cafeteria; research of products: chips, fruits and vegetables; analysis

research results, photographing the results of the work.

ChapterI. Healthy eating is the basis of life

1.1. Formation of a healthy diet

The most important stage in a person’s life is childhood, when the foundation of his entire destiny and his health is laid. School age is a period of development of the human body, in which the formation of bone tissue, the musculoskeletal system and other important organs is completed. That's why it's so important to have a balanced diet. A schoolchild's menu must include foods containing not only proteins, fats and carbohydrates, but also essential vitamins, minerals and trace elements. A modern schoolchild, according to nutritionists, should eat at least four times a day, and there must certainly be a hot dish for breakfast, lunch, and dinner. The correct ratio of carbohydrates, fats and proteins is the basis of a healthy diet (Appendix 1). The school canteen provides schoolchildren with hot meals. But, unfortunately, outside of school, schoolchildren, especially children of primary school age, not knowing or understanding the huge range of food products, are exposed to the dangerous influence of low-quality food. Healthy nutrition is nutrition that ensures growth, normal development and vital activity of a person, contributing to the strengthening of his health and the prevention of diseases.

1.2. The role of vitamins innutrition

The student’s body will grow and develop well if it receives the proper complex of vitamins. Vitamins (from the Latin “vita” - life), a group of organic compounds of diverse chemical nature, necessary for the nutrition of humans, animals and other organisms in minute quantities compared to the main nutrients (proteins, fats, carbohydrates and salts), but of great importance for normal metabolism and vital functions. Without vitamins, it is absolutely impossible to ensure full health. Many vitamins are quickly destroyed and do not accumulate in the body in the required quantities, so a person needs a constant supply of them with food. Of the 30 known and studied vitamins, about 20 of them are involved in ensuring human health (Appendix 2). They contribute to the proper growth and development of the child, participate in all metabolic processes, increase the body’s endurance and resistance to diseases. A lack of vitamins in food can lead to various diseases, such as vitamin deficiency, in which growth processes are disrupted, memory deteriorates and performance decreases. A person becomes irritable, quickly gets tired, and his appetite decreases. Consumption of a number of vitamins in large doses is just as undesirable as their lack of food.

1.3. Calorie contentfood

You can often hear the words “high-calorie product” or “low-calorie product” from adults. We wanted to figure out what the word “calorie content” means.

Under calorie content, or energy value, food refers to the amount of energy that the body receives when it is fully absorbed. The calorie content of food is expressed in calories (cal) or kilocalories (kcal). Each of us should receive as much energy as we expend during the day, i.e. Energy balance must be maintained in the body. Daily calorie intake depends on age, gender and activity, so it varies. The calorie content of a schoolchild's diet should be as follows: 7-10 years - 2400 kcal; 14-17 years old – 2600-3000 kcal; if a child plays sports, he should receive 300-500 kcal more. Anyone who wants to lead a healthy lifestyle needs to know the daily calorie intake and the ratio of proteins, fats and carbohydrates.

1.4. Is morning breakfast necessary?

There is a wise saying among people: “Eat breakfast yourself, share lunch with a friend, and give dinner to your enemy!” The explanatory dictionary of the Russian language by S.I. Ozhegov gives the following definition: “Breakfast is the first meal of the day, morning meal; food prepared for the morning meal." Scientists have come to the conclusion: children who receive a nutritious breakfast develop better, are more successful in school, and are less likely to have illnesses and anxiety attacks. Breakfast affects performance, turning out to be real “brain food” for children. It has been found that certain foods can stimulate mental activity. For breakfast, it is better for a schoolchild to eat porridge, eggs or casserole. A hungry schoolchild who has had a dry snack gets tired faster and studies worse. You can drink breakfast with tea, milk, kefir or cocoa. Experts believe that a child's breakfast should consist of three main elements: fruits, grains and dairy products. Fruits - it is a source of vitamins that support immunity. Dairy products - milk, yogurt, cottage cheese, cheese - are an irreplaceable source of calcium, which is so necessary for the child’s body.

1.5. Pyramidnutrition

Nutrition is an integral part of our lives, and it is only natural that there are laws regulating proper nutrition. Food should be varied, and, of course, age, national traditions and place of residence must be taken into account. In general, these recommendations boil down to the food pyramid recommended by the World Health Organization. The food pyramid is a diagrammatic representation of the principles of healthy eating developed by nutritionists. At the base of this pyramid are physical activity and adequate fluid intake. Products located at the bottom of the pyramid should be eaten as often as possible, respectively, those located at the top should be excluded from the diet or consumed in limited quantities (Appendix 2).

ChapterII. Organizing healthy nutrition in the school canteen

2.1. Correctfood - good study

Food is a source of energy for humans. You need to learn from a young age to maintain the “golden” mean, avoiding overeating or undereating, otherwise you can develop serious illnesses. Frequent diseases of students are cholecystitis, pancreatitis, gastritis, and gastric ulcer. Factors contributing to these diseases: hasty and dry food; eating with long breaks; eating smoked, fried, spicy, hot, cold food; chewing gum. The lack of stable hot food increases the risk of stomach and intestinal diseases in children much higher than in adults. Lack of nutrients causes in schoolchildren: loss of attention, weakness and fatigue, deterioration of memory and brain function, and easy access to viral infectious diseases. In a conversation with the school’s medical worker, we found out that 16% of students already have digestive diseases. To ensure that this percentage does not increase by the end of school, you need to properly organize your nutrition. If students do not eat properly, they will not be able to study well and achieve athletic and academic excellence. No less important than the classroom in school life is the organization of meals through the school canteen.

2.2. Meals for students of MAOU Secondary School No. 7, Building 2, in the school cafeteria

In our school canteen, 237 students in grades 1-9 and 11 receive hot meals. 47 students from large and low-income families enjoy discounted meals. Hot meal coverage is 100%. The dining room allows you to organize hot breakfasts and lunches and is designed for 80 seats. To ensure that all students receive hot meals, the school canteen operates according to a schedule. A number of employees are involved in the organization of catering at the school. They are responsible for the preparation of tasty food made in accordance with all technologies and the organized consumption of cooked food. To prevent vitamin deficiency and ARVI in schoolchildren, ascorbic acid and rosehip decoction are used in the diet. The atmosphere of warmth and homeliness in our dining room is extremely pleasant. The canteen staff always greets children with a smile. Therefore, children enjoy visiting the school canteen.

When compiling the school breakfast menu, the norms and calorie content of food are taken into account. Vitamins are an essential part of food, just like proteins, fats, carbohydrates and mineral salts. The more varied the food, the better the body is provided with the necessary substances and the higher the degree of absorption of food. What is the menu in our school canteen? What is the calorie content of breakfast? Do the meals that schoolchildren eat contain the required amount of proteins, fats and carbohydrates? We addressed these questions to the head of the school canteen. She told us about how a subsidized cyclical menu for schoolchildren was developed. We did not set out to examine the entire menu; we were interested in which days the caloric content of food was the highest and lowest, which foods from the school menu contained more and less proteins, fats and carbohydrates (Appendix). After a brief analysis of the school menu, we found out that it is varied and contains proteins, fats and carbohydrates vital for a growing body. All products contain minerals and vitamins. Considering that at breakfast it is necessary to receive 20-25% of calories from the daily norm, the calorie content of breakfast for students should be 800 kcal, unfortunately, in our canteen this norm is not maintained and on average for a 12-day period it is in the menu for age groups 7-10 years - 454 kcal. The menu for age groups 11-17 years old is 462 kcal. For students in the preferential category – 711 kcal.

To make students' meals in the school canteen balanced and nutritious, additional funds are needed. Lately there has been talk about increasing parental fees for meals.

ChapterIII. Our research

3.1. Questioning schoolchildren on nutrition issues

We conducted a survey of students in grades 5-7 and 11 on the topic “Your attitude to nutrition.” 70 students took part in the survey. Of these: 5D – 18; 6 E-15, 7 D - 20; 11D -17 students. The results of the survey (Appendix 5) showed that 33% of respondents love “junk food” (chips, crackers, soda). 89% eat foods that contain chemicals. 66% of respondents do not eat breakfast in the morning or do it sometimes. Almost 50% do not eat iodine-rich seaweed, which is important for mental development. 48% occasionally eat fish, and 15% do not eat it at all. 57% drink carbonated drinks regularly or often. 61% do not or rarely eat porridge. What was pleasing about the survey was that 79% often consume foods high in vitamins (fruits, vegetables). 54% take medications containing vitamins. Many of the respondents prefer dairy and meat products. The survey statistics are disappointing. In most cases, children do not eat entirely correctly, not receiving all the nutrients and microelements. Poor nutrition contributes to the development of chronic diseases, fatigue, and decreased performance. Eating “junk food” leads to the accumulation of harmful substances in the body. If this continues in the future, the majority may develop various pathologies.

3.2. A study of a popular product among schoolchildren - chips

We found out that chips are one of the most popular foods among schoolchildren. To find out whether they are healthy or harmful, we conducted a study of chips from 5 manufacturers (Appendix). During this work, we found out that chips contain many dangerous additives that can affect health (Appendix). After conducting a study, we concluded that chips are harmful to health.

3.3. Research on healthy foods - vegetables and fruits

We conducted a study on the presence of nitrates in some fruits and vegetables that were used to prepare dishes from the school menu in our canteen. No nitrates were found in all samples taken (Appendix).

Conclusion

Having studied the daily food ration of schoolchildren, we found out that 237 students receive hot meals every day. A fairly large percentage of students eat incorrectly, many do not follow a diet, as a result of which the percentage of students with diseases of the digestive system may increase. An analysis of the nutritional status at school shows that students’ diets contain small quantities of foods necessary for health: cottage cheese, milk. I was pleased that the school cafeteria does not sell harmful products: chips, kirieshki, carbonated drinks, which negatively affect health. We will bring the results of the study to the attention of students, parents, and school teachers. We would like to give students and parents a number of practical tips and specific recommendations, the implementation of which will help them maintain their health (Appendix). We will conduct educational work among schoolchildren to promote proper nutrition and an active lifestyle in order to improve their health. (We developed and conducted classes in elementary schools “Proper nutrition is the basis of health”; based on the results of the research, we created a stand about healthy and rational nutrition). Having identified the need for proper nutrition for school-age children, we believe that we have achieved the goals of our work. The hypothesis that if you eat right, you will get less sick was confirmed.

Always remember that health is in our hands, and proper healthy nutrition is the key to our longevity. Be healthy!

List sources of information and Internet resources

Nutritionist advice: healthy eating for schoolchildren. silver- studio.com.ua›…znat/sovety…shkolnikov.html Proper nutrition for schoolchildren is the basis of health...

zid.com.ua›rus_creativework…shkolnykov…zdorovya-y…

Ozhegov's Dictionary - Wikipedia ru.wikipedia.org›Ozhegov's Dictionary

Borovskaya E. “Healthy nutrition for schoolchildren” “Eksmo” 2010

I. Melkov “Rational nutrition of school-age children” M. “Enlightenment” 2009

Annex 1

Squirrels - the main building material for our body. Protein consists of muscles, internal organs, the circulatory system, the immune system, skin, hair, and nails. The best sources of protein are fish, chicken, turkey, lean meat, low-fat dairy products, nuts, whey products, and egg whites.

Fats - the most powerful source of energy. In addition, fat deposits protect the body from heat loss and bruises, and the fat capsules of the internal organs serve as support and protection from mechanical damage. The source of fat is animal fats and vegetable oils, as well as meat, fish, eggs, milk and dairy products. Fats improve the taste of food and make you feel full.

Carbohydrates– the main source of energy. The body receives approximately 60% of its energy from carbohydrates, the rest from proteins and fats. Sugar, honey, cookies, cereals, pasta, bread, pastries and cakes, ice cream, candy - these are products that contain carbohydrates.

Appendix 2

Vitamins.

Appendix 3

Food pyramid.

The base of the pyramid is three product groups: vegetables(3-5 servings) and fruits(2-4 servings), whole grain products - wholemeal bread, brown rice, whole grain pasta, porridge (6-11 servings). Also in this group are vegetable fats containing polyunsaturated fatty acids (olive, sunflower, rapeseed and other oils). These foods should be consumed at every meal.

Milk and dairy products, yoghurts, cheese, etc. People with lactose intolerance should replace dairy products with products containing calcium and vitamin D3. We consume 2-3 servings per day.

At the very top of the pyramid are foods whose consumption should be reduced. These include animal fats found in red meats ( pork, beef) and butter, as well as foods high in so-called “fast carbohydrates”: white flour products (bread and baked goods, pasta), refined rice, carbonated drinks, sweets. Recently, the latter group began to include potato due to its high starch content.
The consumption of these products should be reduced or, if possible, completely eliminated from the diet.

Appendix 4

Studying the menu in the school cafeteria

In a conversation with the head of the school canteen, we found out that the subsidized cyclical menu is designed for age groups 7-10 years; 11-17 years old and for students in the preferential category. The layout is done for 12 days. In addition to the listed dishes, the menu indicates how much protein, fat and carbohydrates the dishes contain. Minerals and vitamins are also listed. Energy value is expressed in kilocalories. The most calorie-dense meals on the menu for age groups 7-10 years were the days when children received: beef meatballs (192 kcal), boiled pasta (135 kcal), coffee drink (116 kcal) and rye-wheat bread enriched with nutrients ( 88 kcal). Total – 531 kcal. The lowest-calorie day was when children received: sausages, meat products baked in dough (200 kcal), a drink made from rose hips (100 kcal) and fresh fruit (47 kcal). Total – 365 kcal.

The most calorie-dense meals on the menu for age groups 11-17 years old were the days when children received: milk semolina porridge with butter (288 kcal), cocoa with milk (190 kcal) and rye-wheat bread enriched with nutrients (88 kcal). Total – 566 kcal. The lowest calorie day was when students received the same foods as the age group 7-10 years (365 kcal).

For students in the preferential category, the most high-calorie meals on the menu turned out to be the day when schoolchildren received: “Ryzhik” salad (216.23 kcal); soup – homemade noodles (170 kcal); zrazy, chopped with butter (122 kcal); boiled pasta (117 kcal); drink made from rose hips (100 kcal) and rye-wheat bread enriched with nutrients (177 kcal). Total – 902.23 kcal. The lowest calorie day was when children received: Siberian borscht (50 kcal); fish stewed in tomato with vegetables (109 kcal); boiled rice (139 kcal); orange drink (106 kcal) and rye-wheat bread enriched with nutrients (177 kcal). Total – 581 kcal.

Analyzing the school menu, we found out that liver pancakes with butter have the largest amount of proteins - 13.94 g. And the largest amount of fat was contained in boiled sausage with butter - 15.6 g. Milk rice porridge with butter contains the largest amount of carbohydrates - 51.6 g. The least proteins were contained in drinks: cherry, apple, orange and tea with sugar (0.2 g). The least amount of fat is found in rye-wheat bread enriched with nutrients (0.3 g). Fats were absent in tea with sugar, orange drink and tea with lemon. Boiled sausage with butter turned out to have the least amount of carbohydrates.

Our booth for organizing healthy nutrition

Appendix 5

Questioning of schoolchildren

Appendix 6

Photo report on chips research

Photo 1. Let's start studying chips. Photo 2. Describing the contents...

Photo 3. Samples are ready for testing!Photo 4.Determination of fat content

Photo 5. Samples checked... Photo 6. Test result...

Photo 7. The lowest fat sample... Photo 8. Test for starch content.

Photo 9. Meeting with the school medical worker. Photo 10. Drawing conclusions.

Appendix 7

Testing vegetables and fruits for nitrate content

Photo 11. Products are prepared. Photo 12. Nitrate - test for determining nitrates

Photo 13. Researching food products

Photo 14. Testing products for nitrate content

Photo 15. Testing products for nitrate content

Photo 16. Nitrate content does not exceed permissible standards!

Photo 17. Nitrate content does not exceed permissible standards!

Photo 18. Nitrate determination table. Photo 19. Results of testing for

nitrates...

Everything in nutrition should be in moderation:

Food should be varied;

Food should be warm;

Chew food thoroughly;

There are vegetables and fruits;

Eat 3-4 times a day;

Don't eat before bed;

Do not eat smoked, fried or spicy foods;

Do not eat dry;

Eat less sweets;

Start your day with a nutritious breakfast;

It is advisable for a child to eat fish 1-2 times a week;

Healthy Nutrition suggests milk and water as the most suitable drinks for schoolchildren - since they do not damage their teeth;

Do not snack on chips, crackers or drink carbonated drinks.

Research work “Rational nutrition of schoolchildren” Completed by: 4th grade student of the municipal educational institution “Ovechkinsky secondary school of the Zavyalovsky district of the Altai Territory” Natalya Krats Supervisor: primary school teacher Elena Aleksandrovna Yakovenko 2010

The most precious thing a person has is health. Only a healthy, comprehensively developed, educated person is capable of being a true creator of his own destiny and the destiny of his country. Purpose of work: Collection of necessary information in the field of preserving and promoting health Objectives: 1) Developing the ability to work with additional material. 2) Determining the role of rational nutrition in a healthy lifestyle. 3) Raising interest in a healthy lifestyle. Subject of research: healthy lifestyle. Object of study: rational nutrition of schoolchildren. Practical significance: every student can open a job and get acquainted with balanced nutrition.

“People ask the gods for health, but they don’t think about what is in their own power to preserve it.” Democritus. BC e.

Balanced nutrition is an important component of a healthy lifestyle. It ensures proper growth and formation of the body, helps maintain health, high performance and prolong life. Mastering school programs requires students to have high mental activity. A little person who joins the general system of knowledge not only does hard work, but also grows and develops, and for all this he must receive adequate nutrition.

Along with the main components of food - carbohydrates, fats and proteins - in the nutrition of schoolchildren it is necessary to provide for timely and complete replenishment of the body's needs for vitamins, microelements, biological fibers and water. Due to high mental activity and growth, schoolchildren's needs for vitamins and microelements are noticeably increased.

A lack of vitamins in food can lead to various diseases, referred to as vitamin deficiency, in which growth processes are disrupted, memory deteriorates and performance decreases. Vitamins should be consumed in strictly defined quantities. Consumption of a number of vitamins in large doses is just as undesirable as their lack of food.

Healthy eating is great learning! Occupational diseases of students - cholecystitis, pancreatitis, gastritis, gastric ulcer. Factors contributing to these diseases: Eating hastily; Dry food; Eating with long breaks; Eating smoked, fried, spicy, hot and cold foods; Chewing gum; Drinking alcohol, smoking.

Always oftensometimesnever How often do you eat vegetables and fruits? 6 people 3 people a __ __ Do you eat foods that contain chemicals? __ __ 9 people - Do you take any medications containing vitamins? 4 people a 4 people a 1 person – Do you have breakfast at home before school? 4 people and 1 person 3 people 1 person Meals for 4th grade students (9 people)

Popular wisdom Like food, so does life. Eat right - and you don't need medicine. Lunch without vegetables is a holiday without music. Greens on the table mean health for a hundred years. Buckwheat porridge is our mother. Onion - from seven ailments. Onion and bath rule everything. Bread and cabbage will not let a dashing person pass. Carrots add blood. Lemon juice is a juice of blessing. He who eats grapes drinks the condensed sun. The most accurate clock is the stomach. Shorten dinner - prolong life. Don't go to bed full - you'll wake up healthy. Eat your fill, work until you sweat. He who is greedy for food will end up in trouble. Eat fish and your legs will be quick. There are a thousand delicacies, but only one health.

Recommendations In nutrition, everything should be in moderation; Food should be varied; Food should be warm; Chew food thoroughly; There are vegetables and fruits; Eat 3-4 times a day; Don't eat before bed; Do not eat smoked, fried or spicy foods; Do not eat dry; Eat less sweets; Do not snack on chips, crackers, etc.;

References: S.N. Zagotova “Valeology. Schoolchildren's reference book." Rostov-on-Don, 1999 - p. 17 M.M. Bezrukikh, T.A. Filippova Conversation about proper nutrition." Moscow, 2002. V.V. Balabanova “Biology, ecology, healthy lifestyle.” Volgograd. “Teacher”, 2004 A.M. Prokhorov “New encyclopedic illustrated dictionary”. Moscow, 2001

Appendix Rational nutrition Rational nutrition is an important component of a healthy lifestyle. It ensures proper growth and formation of the body, helps maintain health, high performance and prolong life. Mastering school programs requires students to have high mental activity. A small person who joins the general system of knowledge not only does hard work, but also grows, develops, and for all this he must receive adequate nutrition

Intense mental activity is associated with significant energy expenditure. In humans, the brain makes up 2% of the total body weight and consumes approximately 20% of the total energy expended by the body at rest. In this case, the supply of nutrients to the brain is replenished due to the breakdown of glucose. A decrease in the content of glucose and oxygen in arterial blood below a certain level leads to a decrease in the intensity of cellular respiration and disruption of brain functions. This may be one of the reasons for a decrease in mental performance and a deterioration in the perception of educational material by students if the working day and meals at school are not organized correctly.

To prevent such undesirable developments, you should switch to “fractional” intake of carbohydrates, distributing most of their daily dose into intermediate meals during the school day (this could be fruit or specially prepared carbohydrate drinks, tea, coffee, various buns, cookies, sweets, etc.), which will ensure a constant supply of fresh portions of glucose into the blood and will stimulate increased mental activity in schoolchildren. It should be noted that rational nutrition of schoolchildren is not limited to “fractional” consumption of carbohydrates. Proper nutrition should ensure that the body receives all the necessary substances: carbohydrates, fats, proteins, vitamins and microelements in the right quantities and in the right proportions.

In addition to simple sugars, which include glucose, complex forms of carbohydrates, such as starch, dextrins, fiber, etc., also enter the body with food. The total amount of carbohydrates required by schoolchildren for one day is from 300 to 400 g, or on average about 10 g of carbohydrates per 1 kg of body weight. The relative share of carbohydrates in the total energy expenditure of the body provided by food reaches % in schoolchildren. The second most important food component needed to meet the energy needs of schoolchildren is fats. They account for 20% to 30% of total daily energy expenditure. But fats are used not only for energy purposes, they are also a necessary element in the construction of cell membranes, enzymes and hormones, and serve as a medium for the dissolution of vitamins A, D, E, K.

Another important component of food is proteins. Their share in the daily diet of schoolchildren usually accounts for no more than 10-12% of the total amount of energy obtained from food. But the main purpose of proteins is not limited to meeting energy needs. Proteins are the main building material of our body, necessary for the growth and maintenance of the most important organs and tissues. With proper nutrition, schoolchildren should receive a set of amino acids that are part of proteins, since their lack in food leads to a weakening of the most important functions of the body and the development of painful conditions. To ensure the supply of amino acids in the required quantities and optimal ratios, the student’s food should be varied and contain proteins of both animal and plant origin. The main sources of protein in human nutrition are meat, milk, eggs, fish, as well as beans, nuts, grains and some vegetables. Proteins of animal origin are more useful for the growing body of schoolchildren, since the amino acid composition better meets its metabolic requirements.

Along with the main components of food - carbohydrates, fats and proteins - in the nutrition of schoolchildren it is necessary to provide for timely and complete replenishment of the body's needs for vitamins, microelements, biological fibers and water. Due to high mental activity and growth, schoolchildren's needs for vitamins and microelements are noticeably increased. A lack of vitamins in food can lead to various diseases, referred to as vitamin deficiency, in which growth processes are disrupted, memory deteriorates and performance decreases. Vitamins should be consumed in strictly defined quantities. Consumption of a number of vitamins in large doses is just as undesirable as their lack of food.

A special issue in the nutrition of schoolchildren is the use of so-called food additives in food preparation, which include preservatives (antimicrobial agents), antioxidants (antioxidants), mixers, stabilizers and dyes. These substances are added to food to give it the necessary consistency, taste and smell. But they are never consumed separately and are not an integral part of food. Many of the currently used food additives, such as salt, vinegar, gelatin, pepper, have been used for many centuries, they are known to everyone, and no one doubts their safety in cooking. In this area, dramatic changes for the better can only be achieved through the industrial preparation of standardized school breakfasts, as well as special foods and drinks that would meet the requirements of modern science of human nutrition.

1.2. Healthy eating is great learning! Food is a source of energy for humans, and its excess or deficiency is a problem. You need to learn from a young age to maintain the “golden” mean, avoiding overeating or undereating, otherwise you can develop serious illnesses. You must live in harmony with yourself and with the products around you! Pain is the body’s “signal” about a possible disease, and if you neglect this, then after a while you can get many serious chronic diseases. Occupational diseases of students - cholecystitis, pancreatitis, gastritis, gastric ulcer. Factors contributing to these diseases: Eating hastily; Dry food; Eating with long breaks; Eating smoked, fried, spicy, hot, cold food; Chewing gum; Drinking alcohol, smoking.

Municipal educational institution

"Gymnasium No. 1"

Research project

on the topic “Rational nutrition”

in the category “Health is the main wealth”

4th grade students

Yakushkina Kristina Vyacheslavovna

Sharikova Sofia Alexandrovna

supervisor

Latushko Elena Vyacheslavovna

Voskresensk 2015

Topic: “Rational nutrition”

Content

Page

Introduction_________

Main part________________________________________

2.1

__________

2.2

Why does a person eat?_____________________________________

2.3

Znutritional messages______________________________________

Research part________________________________

3.1

Diet (questionnaire)__________________________

3.2

Modern food additives______________

Conclusion___________________________________________

List of literature_____________________________________

Application

Topic: “Rational nutrition”

1. Introduction

Target: developing an understanding of the need for rational nutrition among schoolchildren as a means of promoting health and increasing intellectual capabilities, broad awareness of children about the principles and culture of healthy eating, and developing their worldview about proper nutrition as the basis of a healthy lifestyle.

Tasks:

To make human food energetically complete and easily digestible.

Development of a culture of rational and balanced nutrition.

Formation of certain knowledge about nutrition.

Determine the schoolchild's diet.

Reasons for choosing the topic: Every year in the world the number of patients with both obesity and dystrophy increases, more and more patients are admitted with poisoning and diseases of the gastrointestinal tract. Poor nutrition affects not only health, but also the learning of schoolchildren.

Problem: Is it possible to improve the quality of education and improve the well-being and health of students with the help of a balanced diet?

Hypothesis: If you form rational eating habits in students from an early age, you can improve the quality of education and avoid many health problems.

Research methods: literature analysis, questionnaires, research on food packaging.

Main part

Basic principles of rational nutrition

The nutrition factor is one of the most important in preventing diseases, maintaining health and increasing performance.

Rational nutrition is one of the main means of ensuring normal physical and mental development of children. It increases their resistance to disease and academic performance.

The essence of rational nutrition.

1. Maintaining a balance between the energy entering the body with food and the energy that a person spends during the day, in the process of life.

2. Compliance with the ratio of quantity and quality of nutrients supplied with food that satisfy the body’s needs.

3. Mandatory adherence to diet.

The importance of balanced nutrition increases under conditions of heavy academic workload. Modern educational programs are very rich. Their implementation requires significant effort and a large investment of children’s time, not only at school, but also at home.

The role of nutrition in modern conditions is increasing due to the acceleration of physical development and early puberty.

The enormous amount of information that is systematically received by children at school and through other channels (television, radio, cinema, computer, etc.) creates a large load on the nervous system. Properly organized nutrition helps relieve this burden. In modern conditions, increased demands are placed on the health of schoolchildren. This is an important and responsible task. In solving this problem, rational nutrition plays one of the main roles. Proper diet is of great importance.

Healthy nutrition concept , in general, comes down to the following principles:

- good nutrition;

- varied diet;

- balanced diet;

Correct distribution of volumes and types of food throughout the day (optimal diet).

2.2 Why do people eat?

We eat in order to walk, run, breathe, laugh, play, work - in general, in order to live! Each person eats about fifty tons in his life. A whole freight car! Our internal factory - kitchen copes with this in just five to six hours. Isn't it a miracle?

Food for people is a prerequisite for full life. In a state of hunger, a person experiences malaise, fatigue and decreased mental activity. It has been proven that in a state of hunger (but with drinking water) you can live for about one and a half months. Without food, organs gradually begin to deteriorate, brain cells die, and bones become fragile.

The substances in the foods we eat release chemical energy when oxidized. But this energy did not come out of nowhere. Green plants receive it from the Sun (photosynthesis reaction). Animals, consuming plants or other animals for food, transfer energy to each other. It turns out that all our food is a gift from the Sun, and people by nature are sunny.

Food affects the psyche. We have noticed that food brings joy. If the stomach is empty, then we feel discomfort and begin to look for food. Having satisfied our hunger, we feel pleasure. Eating food is not only pleasure. Any food necessarily carries a certain energy. The human body is built from food, and his mind and senses also depend on it.

2.3 Nutrition commandments:

People have different attitudes towards cooking: some with irritation, others tirelessly trying more and more new recipes for cooking. Some do not like to receive guests, others, on the contrary, are hospitable. But proper nutrition helps maintain health and vitality.

Let's try to list the mistakes that lead to an incorrect diet: excessive food consumption (overeating); abuse of fatty foods; wrong choice of products; excessive consumption of liquid calories (sweet water, juices, cocktails); lack of diet; too much sweets; abuse of shelf-stable products;

How can this situation be corrected?

Maintain a varied diet. Plan the menu so that the food contains a sufficient amount of proteins (meat, fish, cottage cheese, eggs, beans, peas), carbohydrates (flour, sugar, cereals), fats (various oils, lard, etc.) It must be taken into account that, for example, the protein of meat differs from the protein of fish, as well as from the protein of cottage cheese or beans. The body benefits from such diversity. Sometimes families exclude dairy dishes and vegetables, thinking that they can do without them. But it is milk protein that is the healthiest, and together with vegetables, meat is better digested. Various porridges are useful - from buckwheat and millet, oatmeal and rice. Black bread is a real storehouse of nutrients. Therefore, nothing should be neglected - this is a guarantee of adequate nutrition, which is especially important for a growing child’s body. Everyone should know what vitamins are contained in a particular food product. For example, cabbage and orange contain vitamin C, as well as dill, parsley, cabbage, green salad, red sweet pepper

In our work, we tried to highlight 10 commandments of proper nutrition:

Proper distribution of food throughout the day.

The daily diet should consist of three main meals (breakfast, lunch, dinner) and two snacks (second breakfast, afternoon snack).

Avoid haste, insufficient chewing of food, and dry food.

Avoid fried foods, chips, popcorn, fast foods, fatty cheeses, smoked foods, fruit nectars, soda and other overly sweet drinks.

Uniform distribution of carbohydrates, proteins and fats contained in food. Use of fresh products.

Learn to eat slowly and chew your food thoroughly

Do not watch TV, read or work on the computer while eating! You are at great risk of eating extra calories.

Reduce your usual serving size (use a small plate). Avoid the supplement. The stomach is an inhibited organ; its receptors react only 20 minutes after eating. After 20 minutes you will feel full.

Brush your teeth immediately after your main meal. This will keep you from wanting to eat something else delicious or move on to dessert.

Before each meal, drink a glass of water (preferably half an hour before).

3. Research part

3.1 Diet (questionnaire)

We conducted a survey based on 4th grade. Students were asked questions:

23 people took part in the survey.

The survey results showed that:

Table 1.

№ question

Name of the question

Answers from 4th grade students

Do you often drink carbonated drinks?

Do not use - 10 people.

Not often - 10 people.

Often - 3 people.

Do you use semi-finished and instant products (soup briquettes, mashed potatoes, etc.) to prepare homemade food?

Rarely - 10 people.

No - 11 people

Yes – 1 person

How many times a day do you eat?

5 times a day - 1 person.

3 times a day - 22 people.

How many liters of liquid do you drink per day?

3 liters - 6 people.

1 liter - 17 people.

Do you have a diet regimen?

Complied - 17 people.

Do not comply - 6 people.

What time do you go to bed?

Lie down from 21:00 - 22:00 - 20 people.

After 23:00 - 3 people.

Based on these survey results, we can conclude that 85% of 4th grade students follow a daily routine and a healthy diet. These children are practically healthy and do not experience difficulties in learning. They are always in a great mood and active during the day. These students are able to quickly switch from one activity to another. 15% of students have health problems. This is a decrease in vision, a decrease in cognitive activity and activity in class. The student has a decreased desire to learn.

3.2 Modern food additives

As our knowledge of food has increased and food technology has improved, so has the use of food additives. Nutritional supplements (DS) are one of the oldest inventions of mankind. Food additives are natural and synthetic chemical compounds that are added to products to facilitate the technological process and extend shelf life.

We conducted a study of food packaging, where it was found that not all food products can be beneficial for our health. Not all products contain beneficial additives.MWe have established that carbonated drinks and mayonnaise contain E211, E330, which are carcinogens.

Analysis of the qualitative composition of carbonated drinks

Table 2.

Name

Supplements

Pinocchio

E330, E952, E950, sodium sucrose.

Lemonade

E330, E211, E952, E951, E950, phenylalanine.

Pepsi

E338, E330, E124, E152A

Based on the results of the study, it became clear:

1. Today you can’t do without food additives, so don’t be afraid of the letter “E” on the label.

2. Pay attention to the labeling and expiration date of the product.

3. Don’t be put off by “natural” or “naturally identical” colors and flavors, but the long list of E-additives should make you wary.

4. If you are prone to allergic reactions, eliminate from your diet foods that contain additives that cause allergies.

5. Use instant food products only in emergency situations.

6. Try to eat less foods with a long shelf life (smoked, canned).

After analyzing the labels, we found out that not all products contain information about the food additives they contain, but very dangerous ingredients were found in some products.

4. Conclusion.

Rational nutrition is “smart” nutrition, as the name comes from the Latin word “Rationalis”, which means “Smart”. Proper balanced nutrition and its importance for human health can hardly be overestimated: such nutrition corresponds to a healthy lifestyle and does not harm a person. The concept of rational nutrition is based on the idea that nutrition is designed to provide a person with all the components and substances necessary for full active life, while prolonging the active period of life and strengthening human health.

Over the years, three rules of nutrition have been formulated: variety, moderation and timing. Unfortunately, the faster pace of life of modern man, at all stages of life, all these rules are discarded. One of the main tasks is to introduce the scientific principles of nutrition into practice. Science-based nutrition concepts have already appeared (L.V. Baranov founded the “School of Rational Nutrition”).

From the above, some conclusions can be drawn. The nutrition factor is one of the most important in preventing diseases, maintaining health and increasing performance. Therefore, it is important to pay special attention to the problems of reasonable food consumption.

Health is the main value of any person. Good good health allows you to achieve many serious goals, while poor health forces you to spend a significant part of your life on medical and restorative procedures. Therefore, in order to have good health, you need to lead a healthy lifestyle. To do this, from early childhood you need to teach the right attitude towards your health.

Prepared by students of grade 4 "D"

Municipal educational institution "Gymnasium No. 1"
Bibliography

Smolyar V.I. "Rational Nutrition", ed. Naukova Duma, 1991

Weston Price "Nutrition and Physical Degeneration" 2010

Soroka N.F. "Nutrition and Health", ed. Bellorus, 2009

Complete reference book "Proper Nutrition" - M.: Eksmo, 2006.

Complete reference book for a nutritionist - M.: Eksmo, 2006.

Melnikov I. "Rational nutrition for school-age children",

LitRes. 2009

The family doctor advises how not to get sick. translation from English State Enterprise "Technical Book", S-P, 2001.

Internet resources

http://www.grandars.ru/college/medicina/racionalnoe-pitanie.html

http://opitanii.net/story/racionalnoe-pitanie

http://www.takzdorovo.ru/pitanie/glavnoe/planiruem-zdorovoe-pitanie/

Application

Codes of food additives, which, based on their effects on the human body, can be given the following characteristics: Prohibited – E103, E105, E111, E121, E123, E125, E126, E130, E152.Dangerous – E102, E110, E120, E124, E127.Suspicious - E104, E122, E141, E150, E171, E173, E180, E241, E477.Crustaceans – E131, E210-217, E240, E330.Causing intestinal upset – E221-226.Harmful to the skin – E230-232, E239.Causing pressure disturbances – E250, E251.Those that provoke the appearance of a rash are E311, E312.Cholesterol-increasing – E320, E321.Causing stomach upset – E338-341, E407, E450, E461-466Looks can be divided into main groups:

E100–E182 – dyes (color enhancers or restorers);

E200–E299 – preservatives (increase shelf life, sterilize and protect against bacteria);

E300–E399 – antioxidants (inhibit oxidation processes);

E400–E499 – stabilizers (preserve the consistency of the product);

E500–E599 – emulsifiers;

E600–E699 – flavor and aroma enhancers;

E900–E999 – anti-flamings (anti-foam substances);

E1000 and higher – glazing agents, sweeteners for juices and confectionery products.

These additives are not only prohibited, but also dangerous to human health. They lead to various diseases:

Malignant tumors E 103, 105, 121, 123, 125, 126, 130, 131, 142, 152, 210, 211, 213-217, 240, 330, 447, 924;

Diseases of the gastrointestinal tract E 221-226, 320-322, 338-341, 407, 450, 461-466;

Allergy E 230, 231, 232, 239, 311, 313, 900, 901, 902, 904;

Liver and kidney diseases E 171-173, 320-322.

A reminder about proper nutrition

In the morning - a hearty breakfast, in the afternoon - lunch, in the evening, two hours before bedtime - a modest dinner. Try to have breakfast, lunch and dinner at the same time. It disciplines!

Researchable packages