Nutrition, which is the most basic need of life, is a behavioral science as well as a physiological one. Therefore, it is necessary to acquire good eating habits for adequate and balanced nutrition. Eating habits vary from individual to individual, depending on many factors such as age, gender, society, beliefs, and food groups consumed. While the most important period in which eating habits are acquired is the first period of life, the most risky period that is likely to change due to various reasons is the school age.
School age covers the 6-12 age group, when physical, cognitive and social growth and development accelerate and the rate of emotional development increases. This is the period when life-long behaviors begin to be acquired. Therefore, acquiring well-developed eating habits as well as adequate and balanced nutrition prevents nutritional problems that may arise in the future and contributes to the development of the child.
The child who consciously participates in social life for the first time during the school age period; They get used to an environment different from home and family, their eating habits develop, they start eating with friends outside the home, and their nutritional needs increase. Research shows that children who cannot provide sufficient nutritional diversity and acquire wrong eating habits fall behind both physically and mentally, such as a decrease in growth and development rate, concentration disorders, a decrease in learning capacity and a decrease in activity speed. Therefore, the purpose of child nutrition is; To ensure normal, healthy growth and development and positive eating habits.
Nutrition in children; It should be arranged according to the child's age, gender, body weight and physical activity. In the nutrition of school children; Ensuring nutritional diversity, maintaining a healthy body weight, balanced distribution of macronutrients (carbohydrates, protein, fat), adequate intake of vitamins and minerals, and limiting sugar and sugary foods are the basic nutritional principles. If we examine the food groups for these principles;
1. Milk, cheese and yoghurt; protein, calcium and vitamin D, which are necessary for children to have strong bones, teeth and muscles. provides. 2-3 portions of this group should be consumed per day.
2. Meat, chicken, fish, eggs, legumes, oilseeds; It provides protein, iron, zinc, iodine and B vitamins necessary for strong muscles. 2-3 portions of these foods should be consumed a day.
3. Bread and cereals; It contains vitamin B, iron, minerals and fiber. Due to the high amount of carbohydrates they contain, they provide the energy required for children's activities. 5-9 portions of this group of foods should be consumed per day.
4. Vegetables; It contains vitamins A and C, complex carbohydrates and fiber. It also contains certain amounts of B vitamins, potassium, calcium and other minerals. 3-4 portions should be consumed per day.
5. Fruits; It contains vitamins A and C, potassium and other minerals. It is effective in the formation of resistance to diseases, cell renewal, tissue repair and protection of skin and eye health, protection of cognitive functions, bone and dental health, and regular functioning of the intestines. 2-3 portions of fruit should be consumed per day.
A sample menu containing the amounts and variety of nutritional items your children will need daily is as follows:
BREAKFAST
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1 glass of milk OR freshly squeezed fruit juice
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1 egg
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1-2 slices of cheese
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2 teaspoons of honey/jam/molasses
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4-5 pieces of olives
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2 thin slices of brown bread
BIRD >
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1 medium sized fruit
LUNCH
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Vegetable dish with 6 tablespoons of olive oil OR minced meat OR meat
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3-4 tablespoons of pasta OR rice
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Salad
Afternoon
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1 glass of milk + 1 portion of fruit OR 1 small box of fruit yoghurt
EVENING
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1 bowl of soup
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2-3 meatball-sized meat/chicken/fish OR legume dish
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2 slices of bread
2 HOURS BEFORE BED
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7-8 hazelnuts OR walnuts
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1 medium sized fruit
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