Regular meals are important to keep the blood sugar level constant and to avoid performance lows and cravings. Five meals are recommended and these are usually a warm main meal, two cold meals and two small snacks. The Main Meal The warm meal is usually taken at noon.
However, there is no reason why this meal should not be taken in the evening, according to family habits. The basis of the main meal is potatoes, rice or noodles, with plenty of vegetables or a raw vegetable salad. 2-3 times a week there is meat and this portion turns out rather small compared to the vegetable and side dish portion.
Low-fat meats should be selected. Some hot meals in the week are meatless and are based on cereals, legumes or potatoes. Once a week, sea fish should be on the menu to provide high-quality protein and iodine.
Two cold meals per day The cold meals are usually breakfast and dinner. They consist primarily of low-fat milk and dairy products, bread or cereal flakes, and fruit or raw vegetables. Examples are a sandwich of bread with raw vegetables and a glass of milk or muesli with yogurt and fresh fruit.
Two snacks a day These are the break bread and a small afternoon meal. These consist of bread or cereal flakes with raw vegetables or fresh fruit. Dairy and dairy products can be added as a supplement.
From time to time, small portions of sweets or cake may also be added (afternoon meal). Each meal should be accompanied by a low-energy or energy-free drink such as mineral water or unsweetened fruit or herbal tea. Attention: Milk is a nutrient-rich food and does not count as a drink!
Food selection with the optimized mixed diet
Water is the main component of the human body. Our body has no water storage and is dependent on a regular supply from outside. Humans can live without solid food for up to 40 days and survive only 4 days without water.
Then the vital organs fail. We are dependent on the intake of fluids throughout the day. If a feeling of thirst occurs it is actually already too late and often symptoms such as headaches, tiredness, concentration problems, dry eyes, etc.
already exist. Depending on age, children should drink between 600 ml and 1.5 l of fluid daily. The water requirement increases considerably in hot weather, sporting activities and sweating.
The ideal drink is water. Drinking water from the tap (analyses are available from the local waterworks) or as mineral water. Mineral water contains minerals and trace elements in dissolved form and is therefore easily absorbed by the body.
In children, the calcium content is important and regulates the growth of bones and the resistance of teeth. Unsweetened herbal and fruit teas are also recommended. For fruit juices, only the naturally pure varieties are suitable (100% juice and no added sugar).
These fruit juices are best diluted strongly to quench thirst (1 part fruit juice and 2 parts water) or can also be drunk pure as a vitamin-rich supplement to breakfast or another meal. They are then to be considered as a fruit portion. Fruit nectars and fruit juice drinks are fruit juices that are diluted with water and contain added sugar.
Lemonades have an even lower fruit juice content. Cola, malt beer and ice tea also contain large amounts of sugar, thus high energy and are not suitable for quenching thirst under any circumstances. Drinks containing caffeine such as coffee or black tea are also unsuitable, but are available in limited quantities for young people. Correct drinking means: To each meal something to drink offer also between the meals always beverages make available. Choose beverages that are as energy-free as possible, preferably water.
