The daily energy and protein requirements for students vary by factors such as age. From ages 6 to 18, the recommended dietary energy intake is 1600-2900 kcal, and protein is 55-85 grams, with boys requiring higher amounts than girls. During periods of accelerated growth and development, the daily consumption of nutrients increases. The proportional distribution of dietary energy should be: carbohydrates (grains) 55-65%, protein 12-14%, and fat 25-30%.
Breakfast should provide one-third of the total daily supply. A balanced breakfast should include grains, legumes, and dairy products, with vegetables and fruits being ideal; fruits can also be consumed during breaks between classes.
Protein sources: There are two types, animal and plant protein. Animal protein is mainly derived from livestock, poultry, fish, eggs, and dairy. Livestock protein primarily comes from pork, beef, and mutton, while poultry protein comes from chicken, duck, and similar birds. Plant protein is found in legumes, grains, and fruits and vegetables. In terms of quality, animal protein is superior to plant protein. Livestock is classified as red meat, while poultry and fish are white meat, with white meat being superior to red meat. Among plant proteins, soybean protein is the highest quality. From a metabolic standpoint, both animal and plant proteins are necessary.
Fat: Divided into animal and plant fat. Animal fat is mainly sourced from livestock, poultry, fish, eggs, and dairy products. Plant fat is primarily found in legumes and nuts, such as soybeans, sesame seeds, walnuts, peanuts, and melon seeds. In terms of quality, plant fat is superior to animal fat because the latter contains saturated fatty acids and higher levels of cholesterol, which are not beneficial for vascular health.
Carbohydrates: Primarily from grains, followed by refined sugars and fruits.
Dietary Fiber: Mainly from the bran on the surface of vegetables, fruits, grains, and legumes.
Vitamins and Minerals: Vitamins include fat-soluble and water-soluble types, primarily from fresh fruits and vegetables. Foods rich in calcium, phosphorus, and iodine are seafood, such as seaweed, kelp, marine fish, and shrimp. Foods high in zinc include shellfish, red meat, animal organs, dried fruits, grain germ, wheat bran, and peanuts. Foods rich in iron include animal liver and kidneys, blood, egg yolks, soybeans, black fungus, and sesame paste.