Preventive conversation for younger schoolchildren about healthy eating. Drawing up a conversation on the basics of rational nutrition Conversations about healthy eating for schoolchildren

RATIONAL NUTRITION

We all know that we need to eat rationally. But instead, we snack on the run, abuse sweets and fatty foods, and ignore vegetables. And then we wonder why the wasp waist remains only in photographs, fat appears on the stomach, and the stomach begins to ache treacherously. The reason for such metamorphoses should be looked for in your plate. And, if you want to stay healthy, slim and cheerful, you urgently need to change your gastronomic habits and take the path of rational nutrition.

PRINCIPLES OF RATIONAL NUTRITION

Rational nutrition is the most balanced combination of fats, carbohydrates, proteins, vitamins, amino acids, microelements and other substances in the human diet. Such a correct approach to nutrition allows you to avoid many health problems, such as immune disorders, atherosclerosis, obesity, digestive diseases, etc.

So, what are the basic principles of rational nutrition:

PRINCIPLE #1.

MODERATION, MODERATION AND AGAIN MODERATION!

This postulate can be considered the basic rule of rational nutrition. The amount of food that enters our body and is converted into energy must be equal to energy expenditure. But in reality, it is this principle that becomes one of the most violated.

PRINCIPLE 2: ALL NUTRIENTS SHOULD BE STRICTLY BALANCED

Every day our body needs to receive approximately 70 different ingredients. Many of them are considered essential because they cannot be synthesized by the body, and the only way to get them is through food. The ideal ratio of proteins, fats and carbohydrates is 1:1:5. For people who have average physical activity, this figure is equal to 100 g of protein, the same amount of fat and, accordingly, 400 g of carbohydrates.

PRINCIPLE 3. DIETARY VARIETY

Only if your diet is varied will your body be able to get all the nutrients it needs. That is why, try not to get hung up on the same products, but, on the contrary, strive to expand your menu as much as possible.

PRINCIPLE 4. COMPLIANCE WITH A DIET REGIME

2) exclusion of food in the intervals between main meals;

3) the time between breakfast and lunch, lunch and dinner should be 5-6 hours, and the interval between dinner and the start of sleep should be 3-4 hours;

4) the set of products at each meal should provide an optimal ratio of all necessary nutrients; a healthy person should receive more than 2/3 of the total calories of the daily diet at breakfast and lunch, and less than 1/3 at dinner;

5) eating at strictly established hours; the time factor plays a big role in the formation of conditioned reflex reactions (secretion of saliva, gastric juice); the body seems to be preparing to receive and digest food;

6) take your time while eating; So, you don’t need to spend much on food during lunch.

less than 30 minutes;

7) thorough, leisurely chewing of food (good dental condition);

8) the last meal (no later than 1.5-2 hours before bedtime) should include only low-calorie foods (milk, fermented milk drinks, fruits, juices); Fried foods, foods rich in fats, coarse fiber, spices, and table foods are prohibited;

9) cleanliness, comfort of the dining room, good table setting; eliminating factors that distract from eating (talking, radio, television, reading, etc.).

Remember that failure to follow the rules of a balanced diet is one of the main reasons for the development of diseases of the digestive organs (peptic ulcer, chronic colitis, etc.).

Modern achievements of science indicate that by changing the nature and diet, you can positively influence the metabolism, adaptive capabilities of the body and, therefore, have a beneficial effect on the pace and direction of the aging process. Poor nutrition and violations of its diet are important sources of various diseases.

What diseases can occur due to poor nutrition?

Firstly, diseases caused by a deficiency or excess of certain nutrients in the diet: nutritional dystrophy, obesity, vitamin deficiency, etc.

Secondly, poor nutrition plays a big role in the development of diseases such as atherosclerosis, coronary heart disease, hypertension, gout, cholelithiasis, and diseases.

Prepared by Saturday Irina Vasilievna

Class hour \"Secrets of healthy eating"

Target:

creating a healthy lifestyle through proper nutrition

Tasks:

formation of knowledge about diet, rational and varied nutrition, food additives used for food production;
development of skills for making independent decisions, initiative and activity necessary for independent living;
nurturing a responsible and careful attitude of students towards their health (forming students’ understanding of the need to monitor the quality of food consumed), independence, and a sense of empathy.

Education methods:

Verbal (conversation, explanation); visual (demonstration of presentations, tables, food packaging); practical (working with handouts); problematic (posing problematic questions);

Forms of work:

Frontal, individual, mutual control.

Progress of the lesson

1. Organizational moment.

Hello! When meeting, people usually say this good word, wishing each other health. So I’m turning to you - hello (wishing you good health), dear guys and guests.

A person needs to eat

To stand up and to sit down,

To jump, tumble,

Sing songs, make friends, laugh,

To grow and develop

And at the same time not get sick

You need to eat right

From a very young age to be able to.

Today we will talk about how to eat properly, whether all the food we eat is healthy, and what foods we should give preference to in order to maintain our health for many years.

So, the topic of our lesson "Secrets of healthy eating"

2. Introduction to the topic

People say: “Everything is great for a healthy person!” Why?

A healthy person is beautiful and pleasant to talk to, easily overcomes difficulties, knows how to truly work and relax, and a non-healthy person finds everything a burden.

Once upon a time, the ancient Greek philosopher Socrates gave humanity advice :

“Eat to live, not live to eat.” (3 slide)

No one has yet challenged Socrates, but few people follow his advice. After all, food is a pleasure: after a good meal, the brain produces endorphins - special substances that bring a feeling of peace and improve mood. To protect your health, so that the pursuit of endorphins does not cause harm, there is a diet. (let's remember with you what this means?)

answer: taking the required amount of food at a certain time.

3. Conversation about diet

Right The basis of the diet- eating at the same time. How many times do you eat? Let's create an individual diet.

Table 1. Schoolchildren's diet

Time	Eating	Products
7.30	Breakfast	Milk porridge, tea, bread and butter, fruit
11-00	lunch	Yogurt, fruit
14-30	dinner	Borscht, soup, mashed potatoes with meat, compote, bread, salad, fish
16-00	afternoon tea	Fruits, kefir, cookies
19-00	dinner	Casserole, cocoa, bread, butter

Let's start with breakfast: schoolchildren have the most productive period from 9 to 11 a.m., so you simply need a full breakfast.

-Breakfast you can start with fruits. They are well absorbed on an empty stomach, digested in 15 minutes and stimulate the intestines. A person should start his day well-fed: “feed” your stomach with warm food and see: your head will think better.

Around 11 o'clock would be a good idea lunch(school breakfast): fruits, sandwiches, tea. But you need to eat all this not dry, but sitting at the table and always washing it down with a drink.

-Dinner must also be complete: hot dishes, main courses, tea. Half of the food consumed should be vegetables. Always eat a little dessert - you will be completely full.

And why should you eat hot soup once a day? (Liquid hot food is a feast for the stomach, because regular overload of the stomach with heavy dry food will cause premature diseases of the gastrointestinal tract).

And here dinner you really should be lightened Low-fat dairy products, vegetables, fruits, cereals - the most suitable menu is 2-3 hours before bedtime.

Yes, four or five meals a day suit our body best. Only with this routine is a reflex developed to release gastric juice at a certain time, which contributes to better digestion of food and its absorption.

So guys, we have discovered the first secret of healthy eating. What is this secret? - diet

Okay, remember it.

4. Conversation about healthy eating

- What should the food be like? (Delicious, varied)

- Why? (Different foods contain different nutrients and vitamins.) Only food rich in vitamins and nutrients can be called healthy

What are vitamins? Let's think together?

Vitamins are substances necessary for the human body. Where are they kept? (in food products). Without vitamins, what happens to a person? (the person is sick).

Vitamins- these are substances found in vegetables and fruits; they are beneficial for the human body. The word “vitamin” was coined by the American biochemist Casimir Funk. He discovered that the substance (“amine”) contained in the shell of the rice grain is vital. Combining the Latin word vita (“life”) with “amine”, the word “vitamin” was obtained. Children need to eat 500-600 g of vegetables and fruits per day.

Vitamin A: If you want to grow well, see well and have strong teeth, you need vitamin A! Vitamin A - found in carrots, tomatoes, fish.

Vitamin B: If you want to be strong, have a good appetite and don’t want to get upset and cry over trifles, you need me - vitamin B! You can find me in rice, peas, beans, bread, yogurt, cheese.

Vitamin C: If you want to catch colds less often, be cheerful, and recover faster, you need me - Vitamin C! You will find me in black and red currants, rose hips, lemon, onions, kiwi, bell peppers, cabbage, cherries.

Vitamin D: It saves teeth. Without it, they become soft and fragile. It can be found in milk, fish, cottage cheese. By sunbathing in the sun, we also get vitamin D.

There are as many as 20 vitamins, all different. It is mainly contained in vegetables and fruits, but you and I live in climatic conditions where vegetables and fruits do not grow in winter. And we need vitamins all year round. How to get out of this situation?

Answer: !! Take vitamins sold in pharmacies.

But remember! That such vitamins must be taken strictly following the instructions.

Tell me, what else besides vitamins is included in food?

Answers: (fats, proteins, carbohydrates and minerals)

Fats- This is the main source of energy in the body. They are part of cells and membranes. Fats are essential for every person and help resist disease. Fats protect the body from hypothermia. Fats can be animal or vegetable. They are found in milk, meat, nuts, butter, etc. (slide)

Squirrels- this is the main building material of our body, necessary for the growth and maintenance of the most important organs and tissues. The main sources of protein in human nutrition are meat, milk, eggs, fish, as well as beans, nuts, grains and some vegetables.

Carbohydrates, - like fats, they serve as an important source of energy in the body. They ensure the functioning of the heart, muscles and, of course, the brain. Replenishment of the brain's supply of nutrients occurs due to the intake glucose. (this can be fruit or specially prepared carbohydrate drinks, tea, coffee, various buns, cookies, sweets, milk, etc.).

Minerals. In addition to vitamins, a person receives minerals from food: potassium, sodium, chlorine, magnesium, iron, calcium, phosphorus, zinc, copper, chromium, iodine and many others. Minerals are part of its cells and tissues, ensuring their growth, accelerating metabolic processes, and performing many other functions.

Today it has been established that at least 10 metals are necessary for living beings. These are iron, copper, magnesium, cobalt, zinc, manganese, molybdenum, sodium, potassium, calcium. They are called the metals of life. A person can obtain these substances by eating raw plant foods.

So, the diet should be balanced in proteins, fats, carbohydrates, vitamins and minerals. Otherwise - obesity, impaired development of the brain, bones, muscles, and other organs, impaired immunity, and learning difficulties.

So guys, we have discovered the second secret of healthy eating. Name it. (children's answers - food should be rich in vitamins and nutrients, i.e. varied)

Okay, remember it.

5. Conversation about food additives.

And now, I want to tell you one parable:“Once upon a time a patient came to Nasreddin complaining of abdominal pain. Nasrudin asked him what he ate? When the patient answered what he had eaten for lunch, Nasreddin prescribed him eye drops. To the patient’s perplexed question why eye drops were prescribed if his stomach hurts, Nasreddin answered : What do you think Nasreddin answered?“Next time you will see what you eat.”

Formulation of the problem: Guys, try to formulate the problematic question of our lesson yourself.

Answer:(Is all the food we eat healthy?)

And now, I propose to play one fragment of the game “The Third Wheel”.

Eliminate one extra word out of three and explain why you excluded this particular concept

PROTEINS, NUTRITIONAL SUPPLEMENTS , CARBOHYDRATES.

answer:(proteins and carbohydrates are the main components of food, food additives are superfluous.)

What is it nutritional supplements? These are substances with which any product can be given the desired consistency, taste, smell and even set shelf life.

Food additives include: dyes, preservatives, flavors, flavor enhancers, etc.)

Do you pay attention to the substances that make up the product you buy?

Now we will read the composition of your favorite delicacy: CRUSKS

Yes, Often, next to the list of all understandable components, you can find complex names and a mysterious “E” for many. These are food additives: those that are popularly called “yeshki”. Nutritional additives in food products are designated by the letter E and a three-digit number after the letter E. Numbers E121, E330, E621, etc. talk about the type of food additive (meaning preservatives, dyes, flavor enhancers, etc.).

Nutritional supplements- these are substances that are never consumed on their own, but are introduced into food products during production.

Let's look at the most common nutritional supplements and find out... what are they needed for?

E100-E199 - DYES(strengthen and restore the color of products); these substances are added to confectionery products, margarine, cheese and other products.

E200-E299 - PRESERVATIVES(extend the shelf life of the product); People with a predisposition to allergies should avoid such products containing preservatives.

E300 - E399 - ANTIOXIDANTS(slow down oxidation, protecting products from spoilage); found in bouillon cubes, chewing gum, and ice cream.

E400-E499 - STABILIZERS(maintain the specified consistency of products);

E500-E599 - EMULSITORS(maintain a certain structure of food products); used in the preparation of water-fat mixtures, for example mayonnaise, creamy food products.

E600-E699 - TASTE AND AROMAT ENHANCERS.(monosodium glutamate E 621), which is often added to sauces, seasonings, sausages and other products, can cause not only an allergic reaction, but also migraine attacks and palpitations.

Today, the number of food additives used in various countries is more than 600. But every year the number of food additives and the range of food products containing them increases.

Physical education minute

Healthy foods (clap your hands): fish, kefir, rolled oats, sunflower oil, carrots, onions, cabbage, apples, pears

Unhealthy foods (we stomp our feet): chips, Pepsi, Fanta, fatty meat, cakes. Snickers, chocolates, .

Why do you think that the products you named are unhealthy?

Answer: because they all contain food additives.

Well done boys.

What effect do you think foods containing food additives have on health?

Cause intestinal disorders;

Causes a rash;

Affect blood pressure;

Harmful to the skin;

Crustaceans;

Increases cholesterol;

Affects the central nervous system and vision.

Now, raise your hands, how many of you like chips, crackers, sausages, and other unhealthy foods?

All these products contain monosodium glutamate, a flavor enhancer. Why should you be careful in using it? What effects does monosodium glutamate have on health?

E621- causes irreparable damage to the growing brain, vision and psyche are impaired. Children do not receive the necessary microelements and vitamins from such products; these products simply do not contain them, which in itself will inevitably lead to educational delays, illnesses and various behavioral problems.

So, guys, we have discovered another secret of healthy eating. Name it do not eat food containing food additives,

6. Conclusion.

Guys, now you know the secrets of healthy eating.

Secrets of healthy eating:

Follow the diet;
· Eat 4-5 times a day;
· Food should be varied;
· Eat vegetables and fruits;
· Do not buy instant soups and cereals;
· Do not snack on chips, crackers, etc.;

I think that now you know well how to eat healthy and healthy. After all, “the only beauty... is health”, and in order for your body to be beautiful and healthy, I suggest you follow these simple rules and always be healthy.

And now, at the end of our meeting, I want to invite you to make your choice.

Apples are a healthy food

Chips are just a taste that gives E621

I wish you to bloom and grow

Save money, improve your health,

It's for a long journey -

The most important condition.

Thank you all very much...

You can view and/or download a presentation on this event

Extracurricular lesson on the topic: Healthy lifestyle for schoolchildren

Thematic music plays.
Presenter: Hello guys!
Today I will tell you about proper nutrition. Guys, do you know what healthy foods are? (Children answer). Are your favorite products among these products? (We listen to the children’s answers).
Guys, what should you do before eating carrots? That's right, you must first wash and peel the carrots, only after that you can eat them. Also, you should always wash your hands before eating. There is also a rule to keep in mind: you should not eat on the street at all. Why? (Children give their answers and assume that the street is dusty and dirty) Do you think ice cream can be eaten on the street? (We listen to the children's answers). Only if it is sold in packaging.
Tell me the important rules on how to eat correctly. (Children speak out). So:
before eating, wash your hands with soap;
fruits and vegetables should be washed well; eat in small pieces, chew thoroughly with your mouth closed;
do not talk or read while eating;
don't overeat! Eat in moderation.
Please look at the pyramid of proper nutrition in front of you.
(on whatman paper there is an image of a food pyramid).
It is based on bread, cereals and pasta.
They contain a lot of vegetable protein, vitamins and fiber. Rice rightfully occupies an important place in the cuisine of many peoples of the world. It can be found in soups, pilaf, pies, desserts and many other dishes that are famous all over the world. Its most important qualities are its high nutritional value and compatibility with other dish ingredients - meat, poultry, fish, seafood and vegetables. Rice is very beneficial for the human body.

The second step of the pyramid is fruits and vegetables.
They contain vitamins. The word "vitamins" comes from the Latin vita, which means "life." Already from this name it is clear that human health and longevity depend on them. After all, vitamins are involved in the absorption of all nutrients. Thanks to them, growth and restoration of cells and tissues occur. When we lack a certain vitamin, vitamin deficiency develops, which can lead to serious illnesses. On average, an adult should eat 180 kg of vegetables and fruits per year, then spring avitaminosis, i.e. Lack of vitamins in our body is not a problem for him. Let these be gifts from your garden or dacha.
Berries are a real storehouse of vitamins. What berries do you know? Raspberries, blueberries, and lingonberries contain large amounts of vitamin C. No less useful substances are found in sea buckthorn, chokeberry, red rowan, and gooseberry.
The next level of the pyramid includes meat, fish, poultry and dairy products.
Fish and meat contain protein necessary for growth. It contains iodine, fluorine, copper and zinc, which are necessary for our body. Seafood is also healthy - squid, mussels, seaweed.
At the top of the healthy eating pyramid are salt, sugar and sweets.
How little space is given to them! There should be just as little of them in our diet. Salt in large quantities is harmful. And sugar lovers should know that it spoils teeth and causes excess weight. You need to accustom yourself and your loved ones to consume these products minimally: salt - up to 6 grams per day (we sometimes use 15 grams), instead of sugar, cakes, sweets - jams and fruits.
Do you follow these rules? Well done! Guys, want to learn more about healthy eating? Then solve the riddles.
Both young and old should eat
Vegetable always (salad)
He will be slim and tall
One who drinks fruit (juice)

Know that it's not easy for a cow
Make for children (milk)
Gleb knows it well since childhood
The most important thing on the table (bread)

Don't look for candy -
Eat with fresh cabbage (cabbage soup)
Outside is winter or summer
For our main course – (cutlet)
We are waiting for lunch hour -
There will be fried (meat)
It is needed in porridge, it is also needed in soups,
There are dozens of dishes from various (cereals)
Meat, fish, cereals, fruits -
Together they are all (products)

Now let's remember how vegetables and fruits grow. I suggest you play.
Game "Tops and Roots".
If we eat underground parts of food, we need to sit down, if we eat above-ground parts, we need to stand up to our full height and stretch our arms up. (Potatoes, beans, carrots, tomatoes, beets, cucumbers, turnips, pumpkin, berries).

Presenter: Well done! And let us remember once again what food is good for us and what we cannot eat, because it is harmful to our health.
If my advice is good,
You clap your hands.
On the wrong advice
You stomp - no, no!
Constantly need to eat -
Important for health!
Fruits, vegetables, omelette,
Cottage cheese, yogurt. (Clap).
If my advice is good,
You clap your hands.
Don't bite the cabbage leaf
It's completely, completely tasteless.
Better eat chocolate
Waffles, sugar, marmalade,
Is this the right advice?
(No no no!)

You brushed your teeth and go to bed.
Grab a bun
Sweets for bed.
Is this the right advice?
(No no no!)

Presenter: Well, well done guys! You eat right and stay healthy for a long time. But here are the Golden Rules of Nutrition, remember them and you will always be healthy.
RULES OF RATIONAL NUTRITION:
1. Never overeat.
2. Chew food thoroughly.
3. Do not eat very hot food.
4. Do not abuse sweets, fatty, salty and spicy foods.
5. Eat more greens, vegetables, fruits
6. Have dinner 2 hours before bedtime.
7. Eat freshly prepared food at the same time.

Presenter: Today we talked about only one part of a healthy lifestyle - proper nutrition. And I want to tell you that each of you can be healthy. You just need to really want it. You are our future, so taking care of your health needs to start now. After all, when a person is healthy, he is cheerful and cheerful, his eyes glow, and his face radiates a smile. I wish you to always be healthy! Goodbye!

Madina Sharipova
Conversation about healthy eating

Conversation"Vitamins for health» .

Target: to make children want to take care of their own health.

Tasks:

Educational: teach children to distinguish vitamin-containing foods; explain to children how vitamins affect the human body, their benefits and the importance of vitamins for human health; help children understand that health depends on the right nutrition– food should not only be tasty, but also healthy;

Developmental: develop attention, thinking, imagination, active and passive vocabulary;

Educational: to instill in children a desire to take care of their own health.

Preliminary work: talking with children about their health.

Material: colored pencils, worksheets, sheets of drawing paper.

Progress of the lesson:

Guys, we received a letter from Dunno, listen to what he writes to us.

“Hello guys, my name is Dunno. I had a problem, I got sick. They say that in order not to get sick, you need to do the right things eat. I tried, I ate everything delicious: cakes, sweets, drank Pepsi Cola. But unfortunately, I'm getting worse and worse. Guys, please help me figure out what I need to eat so as not to get sick.”

Guys, let's try to help Dunno.

Yes, vitamins have different effects on human health. For example, vitamin A is very important for vision. Vitamin B promotes good heart function, and vitamin D makes our legs and arms strong; it is contained in fish oil and is not susceptible to colds. If you still have a cold, then with its help you can get better faster.

Listen to what poem I know about vitamins.

I never lose heart

And a smile on your face

Because I accept

Vitamins A, B, C.

What do you think will happen to a person if eat only sweets? (children's answers)

You need to know that the human body needs different foods. Raw vegetables and fruits: those who constantly use them, as a rule, have a good, cheerful mood, smooth skin, and an elegant figure.

But candies, chocolate, ice cream, especially in large quantities, are very harmful to health.

Of course, you shouldn’t completely give up sweets. However, it is necessary to eat a variety of foods in order to be strong, healthy and growing quickly.

Listen to a poem about the benefits of vitamins.

Vitamin A

Remember the simple truth -

Only the one who sees better

Who chews raw carrots

Or drinks carrot juice.

Vitamin B

It's very important to start early

Eat oatmeal at breakfast.

Black bread is good for us

And not just in the morning.

Vitamin D

Fish oil is the healthiest

Even if it’s nasty you have to drink it

He will save you from illnesses

Without diseases, life is better!

Vitamin C

For colds and sore throats

Oranges help

But it's better to eat lemon

Although it is very sour.

You try - how to solve it is not tricky problem:

What is healthier to chew – turnip or gum?

Guys, what do you think is more useful? After eating, many people try to chew gum in order to clean their teeth, and in the old days they chewed turnips; it is very healthy and cleanses teeth well.

After listening to these verses, we can say which foods contain vitamins A, B, C, D.

Vitamin A is found in foods nutrition: beets, melon, carrots, garlic, cabbage, parsley, peaches, spinach, pumpkin, turnips, celery.

Vitamin B - rice, raisins, fish, eggs, cheese, yogurt, nuts, bananas, peas, liver, bread, mushrooms, cottage cheese, salad. In animal products - lamb, beef, crabs, shellfish.

Vitamin C – black currants, rose hips, oranges, lemons, onions, parsley.

Vitamin D – fish oil, liver, cod, beef liver, butter.

Physical education minute "Glutton"

One pot-bellied big guy(circular movement with both hands around the stomach)

Ate a dozen rolls on an empty stomach (put all fingers in front of you)

He washed down the rolls with milk (use your fingers to represent an imaginary glass and then drink from it)

Ate the chicken in one piece (spread the fingers of one hand wide, palm up, bring an imaginary piece to your mouth)

Then he roasted the lamb (show horns with index fingers)

And sent it into the belly of the poor man (pat belly)

Bloated big guy like a ball(draw a large circle in the air)

The glutton had a blow here (lightly hit the forehead with your palm).

Guys, we now know which foods are healthy and which are harmful, which foods contain vitamins A, B, C, D. I suggest you draw healthy foods for Dunno so that he knows what to eat in order not to get sick.

Children draw food.

Bottom line: Guys, what healthy products have you learned? (children's answers). Now Dunno will eat only what is healthy and will not get sick; we will put the drawings in an envelope, sign it and send it. I wish you that your health was always good.

Publications on the topic:

Conversation with middle school children about a healthy lifestyle The conversation “OUR FAITHFUL FRIENDS” (middle group) was conducted by physical education instructor T. N. Abramova. Purpose: to form an understanding of the need.

Good afternoon, dear colleagues! I want to show you how I prepared to participate in the regional competition “Talk about proper nutrition.” Condition.

The human need for food and nourishment is the most important and necessary human need. Caring for human health must begin.

Notes on the program: “Talk about proper nutrition” in the preparatory group. "Where the vitamins live." Notes on the program: “Talk about proper nutrition” in the preparatory group. "Where the vitamins live." Objectives: To introduce the meaning.

Summary of the holiday according to the program “Talk about proper nutrition” Meeting in a cafe” Summary of the holiday according to the program “Talk about proper nutrition” Meeting in a cafe” Goal: To develop children’s knowledge about proper nutrition, how.

Summary of a lesson on healthy eating “Cooking Duel” Goal: To develop healthy eating skills in children. The main task: ensuring the health of children. Equipment, design, etc.

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Posted on http://www.allbest.ru/

Regional State Budgetary Educational Institution of Secondary Vocational Education

"Angarsk Medical School"

Conversation

On the topic: “Principles of rational nutrition"

Completed by: student

gr.3b-9 Churina A.E.

Angarsk 204

Eating right is important because it allows you to:

Prevent and reduce the risk of chronic diseases

Stay slim and beautiful

Just like clean air and clean water, the quality, balance, variety of food and diet are key to human health.

Balanced diet- this is nutrition that ensures growth, normal development and vital activity of a person, helping to improve his health and prevent disease.

Rnational nutrition presupposes:

1. Energy balance

2. Balanced diet

3. Compliance with diet

First principle: energy balance

The energy value of the daily diet should correspond to the energy expenditure of the body.

The body's energy consumption depends on gender (in women they are lower on average by 10%), age (in older people they are lower on average by 7% in each decade), physical activity, and profession. For example, for people engaged in mental work, energy consumption is 2000 - 2600 kcal, and for athletes or people involved in heavy physical labor, up to 4000 - 5000 kcal per day. rational nutrition balanced healthy

Second principle: balanced nutrition

Each organism needs a strictly defined amount of nutrients, which must be supplied in certain proportions. Proteins are the main building material of the body, a source of synthesis of hormones, enzymes, vitamins, and antibodies. Fats have not only energy, but also plastic value due to the content of fat-soluble vitamins, fatty acids, and phospholipids. Carbohydrates are the main fuel material for the body's functioning. The category of carbohydrates includes dietary fiber (fiber), which plays an important role in the process of digestion and absorption of food. In recent years, dietary fiber has received much attention as a means of preventing a number of chronic diseases, such as atherosclerosis and cancer. Minerals and vitamins are important for proper metabolism and the functioning of the body.

According to the principle of balanced nutrition, the provision of essential nutrients implies the supply of proteins, fats, and carbohydrates in the body in a strict ratio.

Proteins 10 - 15% of the daily calorie content should be provided, while the proportion of animal and plant proteins should be the same. The optimal amount of protein should be 1 g per 1 kg of weight. So for a person weighing 70 kg, the daily protein intake is 70 g. In this case, half of the protein (30 - 40 g) should be of plant origin (sources - mushrooms, nuts, seeds, cereals and pasta, rice and potatoes). The second half of the daily protein intake (30 - 40 g) should be of animal origin (sources - meat, fish, cottage cheese, eggs, cheese).

Optimal consumption volume fat- 15 - 30% calorie content. A favorable ratio of vegetable and animal fats is considered to be one that provides 7-10% of calories from saturated, 10-15% monounsaturated and 3-7% polyunsaturated fatty acids. In practice, this means consuming an equal proportion of vegetable oils and animal fats contained in foods. The optimal amount of fat should be 1 g per 1 kg of weight. Considering that half of the daily requirement for animal fats is contained in products of animal origin, it is rational to use vegetable oils (30 - 40 g) as “pure” fat.

Saturated fatty acids are found primarily in hard margarines, butter and other animal products. The main source of polyunsaturated fatty acids are vegetable oils - sunflower, soybean, corn, as well as soft margarines and fish. Monounsaturated fatty acids are found mainly in olive, rapeseed, and peanut oils.

Carbohydrates 55 - 75% of daily calories should be provided, the main share of which comes from complex carbohydrates (starchy and non-starchy) and only 5 - 10% from simple carbohydrates (sugars).

Simple carbohydrates dissolve well in water and are quickly absorbed by the body. Sources of simple carbohydrates are sugar, jam, honey, sweets.

Complex carbohydrates are much less digestible. Fiber is one of the indigestible carbohydrates. Despite the fact that fiber is practically not absorbed in the intestines, normal digestion is impossible without it.

Action of fiber:

Increases the feeling of fullness;

Helps remove cholesterol and toxins from the body;

Normalizes intestinal microflora, etc.

Dietary fiber is found in most types of bread, especially wholemeal bread, cereals, potatoes, legumes, nuts, vegetables and fruits.

Eating enough fiber-rich foods plays an important role in normal bowel function and can reduce symptoms of chronic constipation, hemorrhoids, and reduce the risk of coronary heart disease and some types of cancer.

Proteins - 10 - 15%

Fats - 15 - 30%

Saturated fatty acids (SFA) - 7 - 10%

Monounsaturated fatty acids (MUFA) - 10 - 15%

Polyunsaturated fatty acids (PUFA) - 3 - 7%

Carbohydrates - 55 - 75%

Complex carbohydrates - 50 - 70%

Dietary fiber - 16 - 24%

Sugar - 5 - 10%

Third principle: diet

Meals should be fractional (3 - 4 times a day), regular (at the same time) and uniform, the last meal should be no later than 2 - 3 hours before bedtime.

The modern model of rational nutrition looks like a pyramid. Based on it, you can create a balanced diet for every day.

To ensure a healthy diet, it is important to adhere to the basic rules that will allow you to create a balanced diet.

Ninehealthy eating rules:

1. You should consume a variety of foods.

Foods contain a variety of food combinations, but there is no single food that can meet all of the body's nutritional needs. Most of the nutrients necessary for the body are found in sufficient quantities in foods of plant origin. At the same time, there are foods that contain some nutrients and practically no other ones, for example, potatoes contain vitamin C, but no iron, and bread and legumes contain iron, but no vitamin C. Therefore, nutrition should be as varied as possible, and following special diets is possible only after the recommendation of a doctor.

2. At every meal you should eat any of the following foods: bread, cereals and pasta, rice, potatoes.

These products are an important source of protein, carbohydrates, fiber and minerals (potassium, calcium, magnesium) and vitamins (C, B6, carotenoids, folic acid).

Bread and potatoes belong to the group of foods with the lowest energy content (unless butter, vegetable oils or other types of fats, or sauces that improve taste but are rich in energy), are added to them. Most types of bread, especially wholemeal bread, cereals and potatoes, contain various types of dietary fiber.

3. You should eat a variety of vegetables and fruits several times a day (more than 500 grams per day in addition to potatoes). Preference should be given to locally produced products.

Vegetables and fruits are sources of vitamins, minerals, starchy carbohydrates, organic acids and dietary fiber.

Vegetable intake should exceed fruit intake by approximately a 2:1 ratio. One dietary risk factor thought to contribute to the increased incidence of coronary heart disease and cancer is deficiency of antioxidants (carotenoids, vitamins C and E). This deficiency can be filled with vegetables and fruits. A lack of antioxidants promotes excess cholesterol oxidation, which, combined with an excess of “free radicals” that cause cell damage in the vascular walls, contributes to the development of atheromatous vascular plaques. Legumes, peanuts, green vegetables such as spinach, Brussels sprouts and broccoli are sources of folic acid. Folic acid may play an important role in reducing risk factors associated with the development of cardiovascular diseases, cervical cancer, and anemia. Recent studies have confirmed that folic acid may play an important role in the formation of the fetal nervous system. According to the findings, women of reproductive age are advised to eat more foods rich in folic acid.

Consuming vegetables and fruits containing vitamin C along with iron-rich foods such as legumes and grains will improve iron absorption. Sources of iron are leafy greens from the cabbage family - broccoli, spinach. Vegetables and fruits also contain B vitamins and the minerals magnesium, potassium and calcium, which may reduce the risk of high blood pressure.

The availability of fresh vegetables and fruits varies by season and region, but frozen, dried and specially processed vegetables and fruits are available throughout the year. It is recommended to give preference to seasonal products grown locally.

4. You should consume milk and dairy products low in fat and salt (kefir, sour milk, cheese, yogurt) daily.

Milk and dairy products provide the body with many nutrients and are rich in protein and calcium. By choosing low-fat foods, you can provide your body with enough calcium and keep your fat intake low. Skim (or skim) milk, yoghurts, cheeses and low-fat cottage cheese are recommended.

Legumes, nuts, as well as meat, poultry, fish and eggs are important sources of protein. Preference should be given to lean meats, and visible fat should be removed before cooking. The quantity of meat products such as sausages and frankfurters should be limited in consumption. Portions of meat, fish or poultry should be small.

Excessive consumption of red meat can negatively affect human health. There is evidence of a link between red meat consumption, especially when combined with low vegetable consumption, and the development of colon cancer.

6. You should limit your consumption of sugars: sweets, confectionery, sugary drinks, dessert.

Sugars contribute to the development of caries. The more often a person eats sweets or drinks sugary drinks, and the longer they stay in the mouth, the higher the risk of developing caries. Thus, net consumption of sweets and sugary drinks between meals (snacks) may be more detrimental to dental health than consuming sweets and sugary drinks at meals followed by brushing. Regular oral hygiene using fluoride toothpastes, dental floss, and adequate fluoride intake can help prevent tooth decay.

As a practical measure to regulate the amount of sugar consumption, you can use drinking control. It should be recommended to drink water, juices and mineral water rather than sweet soft drinks (for example, a bottle of lemonade with a volume of about 300 ml contains 6 teaspoons or 30 g of sugar). The need for liquid (water) is satisfied through the consumption of drinks, but not food. Products provide the body with water more than half. Fluids must be consumed in adequate quantities, especially in hot climates and with increased physical activity.

The average consumption of all liquids should be 2 liters per day.

7. The total consumption of table salt, taking into account its content in bread, canned and other foods, should not exceed 1 teaspoon (6 grams) per day. It is recommended to use iodized salt.

Table salt is found naturally in foods, usually in small quantities. Salt is often used for special processing and preservation of foods. In addition, most people add salt to their food at the table. The upper limit of salt intake in accordance with the recommendations of the World Health Organization for a healthy person is 6 g per day, for arterial hypertension - 5 g per day.

Salt is predominantly consumed in processed foods (about 80% of total salt consumption). Therefore, it is recommended to consume canned, salted, smoked foods (meat, fish) only in small quantities and not every day. Food should be cooked with a minimum amount of salt, and herbs and spices should be added to improve taste. It is better to remove the salt shaker from the table.

Avoid foods containing a lot of salt (canned, salted, smoked).

Pay attention to the labeling of products that have undergone special processing, indicating the salt content in them.

Increase consumption of low-salt foods (vegetables, fruits).

Reduce the amount of salt added during cooking.

Before automatically adding salt to food, you should first taste it, and it is better not to add salt at all.

8. Ideal body weight should correspond to the recommended limits (BMI - 20 - 25). To maintain it, in addition to following the principles of rational nutrition, you should maintain a moderate level of physical activity.

About half of the adult population of our country is overweight. Obesity is associated with an increased risk of high blood pressure, coronary heart disease, stroke, diabetes, various types of cancer, arthritis, etc.

Weight maintenance is facilitated by the type and amount of food consumed, as well as the level of physical activity. Consumption of foods high in calories but low in nutrients contributes to weight gain. Therefore, vegetables and fruits (fresh, frozen, dried) are recommended as the main components of a healthy diet, in addition to potatoes, rice and other grains.

9. Preference should be given to cooking foods by steaming, boiling, baking or in the microwave.

Reduce the addition of fats, oils, salt, sugar during cooking. Choose a variety of foods (fresh, frozen, dried), primarily locally grown.

A variety of fresh and properly prepared food, without unnecessary additives, allows you to achieve the required completeness and balance of the diet.

Posted on Allbest.ru

Preventive conversation for younger schoolchildren about healthy eating. Drawing up a conversation on the basics of rational nutrition Conversations about healthy eating for schoolchildren

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