Preparations 

Nutrition and daily routine in the life of a teenager. The ideal daily routine for a woman

Nutrition plays an important role in the correct course of the physiological processes of the body of adolescents. The normal functioning of the organs and systems of the body, its resistance to various pathogenic factors depends on proper nutrition.

With food, a teenager should receive all those substances that are part of his organs and tissues. These are proteins, fats, carbohydrates, minerals, salts, vitamins, water.
Protein is the main "building material" that is part of every living cell. With a lack of protein in the diet, adolescents experience weakness, lethargy, weight loss, growth lags behind, resistance to various diseases decreases. This is reflected in his performance and performance.
The most useful protein is milk and dairy products, meat, fish and eggs. Vegetables contribute to the better digestibility of proteins, therefore it is recommended to give meat and fish dishes with vegetable side dishes.
Fats and carbohydrates are a source of energy, our "fuel". Fats improve the taste of food and give long-term satiety. However, excess fat leads to metabolic disorders and obesity. Butter, fat of milk, eggs, cream, which contains vitamin A and D, are well absorbed. Pork fat, beef and especially mutton fat are poorly absorbed and contain very few vitamins. In the food of schoolchildren, 10-15 g of vegetable oil (sunflower, olive, corn) should be administered daily.
The body of teenagers needs minerals. With a lack of them, various diseases can occur. So, for example, with a lack of iodine salts in food, the function of the thyroid gland is disturbed. Vitamins are involved in all metabolic processes occurring in the body, increase the body's endurance and resistance to various diseases. With a lack of them, the student becomes irritable, quickly gets tired, his working capacity and appetite decrease, growth slows down.
It is very important that children in P. v. received a variety of food. Schoolchildren should eat 4 times a day, at approximately 4-hour intervals.
Milk and dairy products are especially beneficial for teenagers as they contain complete protein, fat, calcium and vitamins. Every day a teenager should drink at least 400-500 ml of milk.
Impossible to give diagram daily routine acceptable to everyone. It depends on many reasons: on the conditions at school and at home, on the possibility of parents employed at work. But using general recommendations, you can create a child’s day routine yourself, taking into account your and your child’s opportunities.
A well-organized teenager's day regimen is based on a certain rhythm, a strict alternation of certain types of activities. When performing in a certain sequence, at the same time, individual elements of the daily regimen, certain “habits” are created in the central nervous system that facilitate the transition from one type of activity to another. Therefore, it is necessary to strictly adhere to a certain time of getting up and going to bed, preparing homework, meals, that is, following a certain, established daily routine. All elements of the regime must be subordinated to this basic provision.
When compiling a daily routine for a child, the following nuances must be taken into account:
1. Mandatory alternation of work and rest.
2. Regular meals.
3. Sleep of a certain duration, with the exact time of getting up and going to bed.
4. A certain time for morning exercises and hygiene procedures.
5. A certain time for preparing homework, with obligatory 10-15 minute breaks for rest.
6. A certain duration of rest with a maximum stay in the open air.
In the morning, be sure to spend 10-15 minutes charging. Gymnastic exercises should be carried out in a well-ventilated room, in the warm season - with an open window or in the fresh air. It is better to practice in panties and slippers, so that the body simultaneously receives an air bath. Gymnastic exercises enhance the work of the heart and lungs, improve metabolism, and have a beneficial effect on the nervous system. After gymnastics are held water and hygiene procedures in the form of rubdowns or douches. Consequently, the morning toilet, in addition to hygienic significance, has a hardening effect, improves health, and increases resistance to colds. The entire morning toilet should take no more than 30 minutes. Morning gymnastics followed by water procedures prepares the student's body for the working day.
After classes at school, it is not necessary to immediately start doing homework - let your "head rest" from assimilation of information. And in general, we must try so that the child has 1 - 2 hours during the day. free time for walking, games and being outdoors.
On the cooking homework in the daily routine of elementary school students, 1 1/2-2 hours should be allocated, middle classes - 2-3 hours, senior classes 3-4 hours. If the preparation of homework is delayed, then the educational material is poorly absorbed, children have to re-read the same thing over and over in order to understand the meaning, they make many mistakes in written work.
Free time should be before bedtime. It is not recommended to do homework until late and immediately go to bed, because. the child's sleep may be shallow, intermittent, not restorative.
Here is an example teenager's day routine:


Things to do

time of day

12-13 years old

14-17 years old

Morning exercises, hygiene procedures, bed making, toilet

Road to school, morning walk before classes start

School lessons

Hot breakfast at school or a walk after school

Walking, playing or outdoor sports (skiing, skating, football, etc.)

Homework preparation

Dinner and free activities

Getting ready for bed (washing, cleaning clothes, shoes)

Many parents overload schoolgirls with music classes or foreign language studies. Of course, this is necessary to broaden one's horizons, develop intellect, but this can be done if there is free time, and not at the expense of rest, games and walks. For the harmonious development of a teenager and strengthening his body, it is advisable to do gymnastics. Dances, games, excursions, all kinds of summer and winter sports are also useful. Predictions for sports are also interesting, it is very exciting when you predict with your parents.
One of the types of home "physical education" is the performance of household chores. With age, the girl's responsibilities increase, but she should not be forced to do physical work associated with lifting weights. It is also harmful for a girl to stay in an unventilated stuffy room for a long time.
And I’ll give you an informal piece of advice: try to create a child’s daily routine with his active participation. Then you will see with what enthusiasm he will fulfill it, because these rules are written by him. And if the "Mode of the Day" is also beautifully designed, then it will not only be an interesting activity, but also a pleasant entertainment.

Features of the teenager's day regimen

Adolescence (from 10 to 15 years) is a time of rapid and in many ways contradictory development. At this time, significant changes occur both in the body and in the psyche of the child, which play an extremely important role in shaping the personality of a person.

Therefore, it is so important to pay due attention to the regime of the day.

In reality, the regime of the day is actually the regime of the day; all 24 hours must be planned in a certain way, and this plan, like any plan, only makes sense if it is followed.

The state of a teenager on Monday is not like his state on Saturday. It is one at the beginning of the academic quarter and the other at its end. What about the holidays? What about illnesses, and surprises of various kinds? All this, of course, does not cancel the regime, but it forces the child (and us) to treat its establishments consciously, creatively and responsibly.

Lessons

You, parents, see better than anyone how much time a child spends preparing lessons. If this time is more than 2-2.5 hours, you need to intervene and find out what's wrong. Does the teenager work irrationally, there are no conditions for classes, does he experience special difficulties in preparing assignments in certain subjects? There may be many tasks.

It is not advisable to sit down for lessons without resting after school. It is best to start classes by having lunch and being outdoors for 1.5-2 hours. The start time of classes, preferably, should be firmly fixed. The air in the room where the teenager is engaged is fresh. Silence. Every 45 minutes there is a break during which the room is ventilated again.

Free time

In the time budget, it is necessary to provide about 1.5 hours for classes that meet the inclinations of the child. Reading, group work, watching a movie on TV, music lessons. Please make sure that doing one thing does not take away all your free time (time wasters - TV, computers).

Another 3 hours must be found for outdoor activities (walks, outdoor games, sports). But it is important that a teenager knows the measure in outdoor games. It’s good if he plays football for about an hour - beyond this limit, fatigue begins and instead of good, “harm” comes out: the child’s working capacity is not restored, but falls even more.

Control time for other sports activities: basketball, volleyball up to 1.5 hours, skating up to 1.5 hours, skiing up to 2 hours.

It is clear that vacation time, on Sundays, exposure to the air should be increased, and in the summer (unless, of course, the days are not rainy or cold), it is useful to transfer the whole life of a teenager, including sleep, to fresh air.

Food

It is necessary in every possible way to resist the emerging habit of a teenager to “intercept” something on the run. A hot breakfast is just as necessary as lunch.

The time of breakfast and dinner is determined by when a teenager wakes up and goes to bed (breakfast 30 minutes after waking up, dinner no later than 1.5 hours before bedtime).

Sleep is the most important factor in health. The need for sleep in a child of 7-12 years old, depending on biorhythms, is approximately 9-10 hours; at 13-14 years old - 9-9.5 hours; at 15-17 years old - 8.5-9 hours.

type of person

Mode features

Peak performance

"Lark"

Waking up early, going to bed early.

9-10 am,

16-17 pm

"Owl"

Gets up late, very active in the evening.

11-12 am,

18-20 pm

"Pigeon"

He does not like to get up early, but he prefers to go to bed not late.

10-12 am,

15-18 pm

It is impossible to find a person who would doubt that an orderly lifestyle from a very young age contributes to the normal development of the child and the maintenance of psychophysical health, brings up discipline and organization. The daily routine of a teenager is drawn up taking into account the school schedule and classes in additional education or the time of visiting sports sections. It is equally important to take into account the state of health of a growing person and the type of activity determined by nature (“owl”, “lark”, “dove”).

Features of the teenager's day regimen

Night sleep

In the daily routine, the time of work and rest of a teenager should be balanced. Normal sleep is necessary to restore the body's performance. The norm of night rest for a teenager is 8-9 hours. If a child does not get enough sleep, his performance decreases by 30%, his ability to perceive information changes, absent-mindedness and irritability are observed. Given that classes in general education and special educational institutions begin at 8 - 9 o'clock, the student needs to get up before 7 o'clock in the morning to complete all hygiene procedures and have breakfast. It is great if the child does a set of morning physical exercises. Based on this, it is easy to calculate that a teenager should go to bed no later than at 22:30.

School time

The time spent by the child at school is systematized: lessons and breaks are held strictly according to the curriculum, meals are organized. If the child is engaged in institutions of additional education, then time should be provided for him to go home, have lunch and change clothes. Doing homework then should not be planned immediately after returning from additional classes, but to provide for a short rest. In the case when classes in a section or studio are held in the evening, a teenager should get used to doing part of the homework immediately after dinner. The rest of the lessons the child can complete in the evening.

Walk, personal time

The periods of study and rest of a teenager in the mode should be reasonably combined. For a growing organism, it is necessary to stay in the fresh air, and a teenager cannot do without communication with peers, especially since communicative activity at puberty is of particular importance, and a group of peers is important for the social development of an individual. It is necessary that the guys do not spend time aimlessly, but engage in sports games, roller skating, skating, etc. In the evening, you can do your homework, play games or chat on the Internet, read fiction, listen to your favorite music or watch TV shows. Before going to bed, you should provide time for hygiene procedures.

Catering

Properly organized and nutritious nutrition is in many ways the key to the well-being of the child, the timely development of all body systems. Well, if a teenager eats 4-5 times a day in small portions, then he has no problems with complexion, skin and hair condition.

vacation time

Physiologists definitely declare: the daily routine of children and adolescents in vacation should not be much different from the usual. Of course, the child can sleep a little longer or go to bed later, but at the same time, a time shift of more than an hour is undesirable. During vacation time, the child should be directed to a useful pastime: more sports and physical labor, devote time to visiting the theater, museums, etc.

Parents need to participate in the development of the correct daily routine for a teenager. A child who knows how to value and control time, in the future, painlessly adapts to the conditions of adult life.

Your child has been waiting for the holidays like manna from heaven, but you do not let him enjoy his freedom to the fullest. Every day you make your child read 200 pages of "War and Peace", go to a math tutor and do not let him near the computer. Stop torturing the child. It is enough to spend 20 minutes behind a book, classes should alternate with walks, and shooting games will not only not harm the child prodigy, but will even bring benefits.

Usually, teachers do not give children assignments during the summer. Well, except that they offer a list of recommended reading literature. However, the prospect of spending the summer on boring books for schoolchildren, as a rule, is not encouraging. They are easy to understand. All year the child has been poring over textbooks and rightly wants to relax and “humanly” relax during the holidays. But it’s not worth going on about a lazy child. Studies have long proven that after a rest that is not saturated with intellectual loads, there is a significant decrease in mental activity. A child who does not look at books for three whole months runs the risk of facing serious problems on the first of September.

Reading - 20 minutes

Psychologists have such a thing as "stress at the beginning of the school year." Unfortunately, during the longest holidays of the year, children often lose not only the acquired knowledge, but also such a useful skill as the ability to learn. To regain it, some need a few days, others two or three weeks, and still others a whole month. Therefore, it is very important that your student devote at least 20 minutes a day to studying during the holidays. Let him read, and not only the works of the classics, but also fascinating stories to his taste. The process itself is important. In addition, during the holidays you can improve your knowledge in subjects with low academic performance. If the second-grader categorically does not want to sit down for lessons and constantly finds some excuses, try to turn the learning process into an exciting activity. Does this seem like too much of a challenge to you? It looks like you haven't read The Adventures of Tom Sawyer for a long time. Remember how an enterprising boy presented the process of painting the fence in such a way that all the surrounding children began to vying to beg him to let him participate in such an exciting business. Try to do something similar and get the child interested in the lessons. With high school students to arrange such shows, of course, is not worth it. It is better to think about motivation. If you know that next year your heir will have to read Tolstoy's War and Peace, Dostoevsky's Crime and Punishment, Goncharov's Oblomov, and a host of other voluminous and complex works, advise him to master some of them over the summer. Then in the school year the teenager will have more free time, because he will only have to scroll through and remember what he is already familiar with. Try to accustom your child to the idea that relaxing with a sense of accomplishment is much more pleasant than sour on the outskirts of a task that you still can’t turn away from.

Computer games - 1 hour

Do not forget that in the daily routine of the child there must certainly be time that he can spend at his own discretion. If your child wants to mess around, loitering from corner to corner, let him loiter. Wants to sit at the computer - do not mind. Moreover, recent scientific studies prove that the virtual world is not only not harmful, but in many respects even useful to children. For example, computer shooters allow a child to blow off steam and get rid of accumulated negative emotions, but they do not make him cruel. And walking walkers, in which you have to solve difficult logical problems and, willy-nilly, strain your convolutions, contribute to the development of creative thinking, memory and quick wits. If you're afraid that a computer might hurt your child's eyesight, put aside all fears.

Experts have proven that with a good monitor and with the right lighting, visual acuity not only does not decrease, but even increases. According to some neuroscientists, this is due to the fact that during the game part of the nerve cells change their shape and begin to interact better with each other. If this hypothesis finds further confirmation, it is likely that computer shooters and walkers will soon begin to be used as a therapeutic tool for the treatment of certain eye diseases.

However, do not forget that, as Aristotle said, "everything is poison, and everything is medicine." The question is dose. Make sure that your child spends at the monitor no more than an hour a day, otherwise the child may earn a computer addiction. It is desirable to break the session into parts. Six-year-olds and seven-year-olds are allowed to spend no more than ten minutes continuously at the computer. Children from eight to eleven years old can play fifteen minutes, from twelve to thirteen - twenty minutes, from fourteen to fifteen - twenty-five, and high school students - as much as half an hour. Then a ten-minute break is needed so that the child can do gymnastics for the eyes.

Watching movies - 1.5 hours

From the TV, too, you should not run away like from the bubonic plague. According to British psychologists, even infants have every right to watch specially prepared programs that broaden their horizons and shape the child's personality. The whole question is as a spectacle and time spent at the screen. It's one thing when a child watches programs about animals and intellectual shows, and another thing is bloody action movies. In elementary school, it is permissible to spend about one and a half hours a day watching TV, in high school - 3-4 hours. At the same time, it is desirable to arrange watching TV shows, cartoons and movies on DVD in the morning. A few hours before bedtime, the TV can do a disservice. If adults simply get tired from prolonged contact with the blue screen, then children usually get overexcited. First of all, this applies to younger students. In this state, it will be difficult for the baby to fall asleep, and in the morning he can meet completely broken.

Walks - 3 hours

Make sure that during the holidays the child spends at least three hours a day outside. Walking in the fresh air, and in any weather, are of tremendous benefit. They strengthen the immune system, increase appetite and improve blood circulation in all tissues and organs. In addition, the sun's rays contribute to the active synthesis of vitamin D, which is necessary for the formation of strong bones. By the way, it has been noticed that children who spent a lot of time on the street adapt to school much faster than those who spent most of the holidays within four walls.

Expert opinion

Galina Moreva, pediatrician of the highest category:

- During the summer holidays, the daily routine of the child should not be as strict as during the school year. However, if for all three months he went to bed late and got up when he wanted, at the end of August you should make changes to your sleep and rest schedule. At least five days before school, send your child to bed between 9pm and 10pm. Then, by the first of September, he will learn to fall asleep on time and wake up at the crack of dawn cheerful and full of energy.

Minimum program

Take me to the museum. Taking care that over the summer the “pot” of a son or daughter does not stop “cooking”, the main thing is not to overdo it. You can keep your mind sharp not only by poring over textbooks, but also by other, more exciting activities for the child. AT recent times the concept of the so-called "useful rest" has become widespread. Its essence is to instill in the child interests that provide exciting leisure, and at the same time enrich the student with new knowledge and skills. Therefore, be sure to visit museums, theaters, a planetarium, etc. on weekends.

Organize a trip. Camping is another great way to keep the student's brain relaxed, and at the same time accustom the child to work. The main thing is that forays into nature are not limited to eating barbecue. Collect herbariums, take pictures, learn how to make a fire, set up a tent, use a compass, provide first aid, cook food on the go. Believe me, these new skills will develop observation, ingenuity and quick wit in your child.

Sign up for boxing. It will not be superfluous if you enroll a child in a section for classes in which there was a catastrophic lack of time during study. Older students can make their own choice, while younger children will need help. But don't try to make the decision for the child. Otherwise, you run the risk of forcing your child to do what he does not like at all. Perhaps boxing will really bring your treasure more benefit than classes in a physics and mathematics circle. Children need physical activity no less than "exercises for the brain." Ideally, of course, both are harmoniously combined, so it would be great if your child wants to attend two sections at once.

We teach proper communication.

When you discuss with your child how to take into account the feelings of another person, teach them empathy and fairness. This will help him not only find true friends, but also be friends for a long time. Children can learn compassion as early as 3-4 years old.


Some parents zealously accustom the child to the regimen of the day from birth - sleep, feeding, walks, games and activities take place at the strictly allotted time for this. Other parents do not seem to look at the clock: the child eats when he is hungry, sleeps when he is tired.

Do not rush to extremes - both excessive severity and chaos are equally harmful for children.

Why do you need a daily routine?

The daily routine is certainly useful - it teaches discipline, helps to control the amount of workload and rest, sleep duration, and regular meals. But in an orderly life, there must be room for freedom and improvisation.

This is especially true for adolescents, in whose body there are rapid processes of growth and development. Physical, mental, social needs change. Study loads, interests, goals, desires are changing. The daily routine should also change - in accordance with age-related changes in the life of the child.

Differences in the daily regimen of children and adolescents

The daily routine of children and adolescents has many common features, since it is based on the schedule of school and extracurricular activities. Early rise, hygiene procedures, breakfast, lessons, lunch, rest, homework, walk, dinner, sleep are the basis of the daily regimen of children and adolescents. The difference is only in quantitative indicators.

For example, children aged 8-12 years old need 10 hours of sleep, for teenagers 12-16 years old, 8-9 hours of sleep is enough. Chronic sleep deprivation due to late falling asleep and early awakening threatens with overwork, decreased performance, impaired memory and attention.

The duration of mental stress for children and adolescents also differs. In the school schedule of primary school students - no more than 4 lessons a day, 1-1.5 hours are allotted for homework. High school students have 5-6 lessons daily, and homework requires at least 2-2.5 hours.

The need for physical activity also increases with age. If outdoor games are enough for children, then teenagers, as a rule, prefer active sports or dancing.

The diet is also different. Children are fed at least 4-5 times a day, teenagers gradually switch to 3 meals a day.

In the daily routine of teenagers and children, there must be time for relaxation - watching "cartoons" or films, walking in the fresh air, communicating with family members and friends, reading, and creating.

Teenager's daily routine

The approximate daily routine of a teenager aged 12-16 may look like this:

  • Morning rise - 7.00;
  • Gymnastics, morning toilet, hygiene procedures - 7.00-7.15;
  • Breakfast - 7.15-7.30;
  • Classes at school - 8.00-13.00;
  • Walk or rest - 13.00-14.00;
  • Lunch - 14.00-15.00;
  • Visiting circles or sections - 15.00-17.00;
  • Doing school homework - 17.00-19.00
  • Dinner - 19.00-19.30;
  • Free time or household chores in the family - 19.30-21.30;
  • Hygiene procedures - 21.30-22.00;
  • Sleep - 22.00-7.00.

There is no one size fits all schedule. The daily routine of adolescents is formed individually depending on age, physical development, mental abilities, health status, range of interests, family traditions and habits.