School age; It is an important period in which children's eating habits develop, they start eating with friends outside the home, physical, cognitive and social growth and development accelerate, and the foundations of a healthy life in adulthood are laid.
Healthy eating habits ensure growth and cognitive development. It depends on nutrition. It plays an important role in preventing health problems that may occur in older ages. Studies have shown that the onset of coronary heart diseases, atherosclerosis, diabetes mellitus and some types of cancer are related to wrong nutritional habits in childhood and that measures to prevent these should be taken at this age.
Children, nutrition They may be influenced by their schoolmates, teachers and even social media in their choices. Improper or correct nutrition of a school-age child is an important issue that requires education of the family and school administrators. The child not knowing what type of food he needs and in what quantity, irregular food intake, wrong food selection, faulty practices in the preparation, cooking and storage of food, and unsuitable food given in schools cause malnutrition and therefore serious health problems.
The school child is ready to receive basic nutrition education. Socially, friendship relations have begun to develop. The tendency to compare themselves with their friends is noticeable. They begin to be interested in their body image. Although weight, height and growth rates vary greatly in this period, an average of 2-3 kg weight gain and 5-8 cm height increase per year from the age of 2 to adolescence. Growth and nutrition of the school child should be monitored by the pediatrician.
Basic principles that determine balanced and adequate nutrition in children; It is the requirement for Energy and Protein. Energy requirement; It depends on variables such as age, gender, body weight, physical activity, puberty, basal metabolism and growth rate. Practically, the child's energy intake should be equal to its consumption and should be at a level that ensures normal growth and development. A child who consumes appropriate calories progresses on his own development path. with fat If there is a tendency to lose energy, energy intake should be reduced and physical activity should be increased.
Proteins constitute 18-19% of the total body weight between the ages of four and adulthood. Protein needs should be met with a balanced diet containing meat, vegetables, milk and dairy products. The recommended energy, protein, vitamin and mineral support should be provided naturally. Vitamin tablets and syrups should not be preferred.
The total amount of fat in the diet does not contribute to the energy. It should be adjusted to constitute 30%. In addition to reduced-fat milk and its products, the presence of fat-containing foods such as dried legumes, meat, chicken and fish, and grain products in the diet will be sufficient to reach the 30% rate. It is important for families to know that the portion amounts recommended for children's nutrition are less than those for adults.
In general, wrong eating habits are frequently observed in a child left alone at school and outside of school.
Fast food and junk food eating habits:This type of eating habit was born due to the fast pace of life and then became a lifestyle. This type of nutrition is a high-energy and non-nutritious diet. It is a form of nutrition. 40-50% of calories come from fat. Vitamin A and calcium levels are low, and salt content is high. People who eat this way suffer from hypertension, obesity, gastroesophageal reflux disease, inflammatory bowel disease and vitamin-mineral deficiency problems.
Another problem we encounter in school age children is skipping meals. School children often go to school without breakfast, for reasons such as not having time or not feeling hungry in the morning. Girls are also influenced by their friends and skip meals for fear of getting fat. Children who eat regular breakfast have better cognitive functions and stronger memories. The family should explain the importance of breakfast to the child and prepare whole grain breakfast meals for the child that are not high in quickly absorbed carbohydrates.
Obesity: Excess weight that begins in childhood and adolescence. It is known that o intake continues into old age and causes serious health problems such as hypertension, atherosclerosis, type II diabetes and sleep apnea. Family history is also a risk factor for the development of obesity. If one of the parents is obese, the child has a 30% risk of becoming obese, and if both parents are obese, the child has a 70% risk of becoming obese. Improper eating habits and sedentary life also play a role as environmental factors. Spending time in front of the television and computer Increasing time, consuming high-energy foods with low nutritional value, going to school by bus, and lack of walking and sports habits are an invitation to obesity. Considering that obesity has been increasing in our country as well as in the world in recent years, the value of precautions to be taken in childhood is obvious.
Beverage consumption:Fruit juices, fruit-flavored drinks and other non-alcoholic beverages at home and outside the home These types of drinks do not contain fruit unless they are 100% fruit juice, and although they provide calories, they contain very few nutrients. Their fiber content is quite low. A relationship has been established between excessive fruit juice consumption and obesity and chronic nonspecific diarrhea. Consumed It should not be forgotten that there may be a relationship between the amount and abdominal pain, excessive gas, and tooth decay. Energy drinks are not recommended in childhood because they contain caffeine.
In conclusion, the simplest rules of proper nutrition are; All food groups should be consumed and diversity should be increased. Maintaining a healthy weight by creating a balance between energy intake and use. Preferring a diet low in fat and especially low in saturated fat, trans fat and cholesterol. Consuming plenty of vegetables, fruits and whole grains.
Parents' responsibilities regarding nutrition
*Choice of food strong>
*Creating regular meals
*Making appropriate environmental arrangements in the space allocated for meals and removing distracting stimuli such as television and computers
*Give appropriate portion amounts to your children according to their development.
*Being an example to their children by consuming a diverse and healthy diet
*Turning meal times into learning opportunities about eating and social communication skills .
*Giving their children control over deciding which food to consume (among those chosen by their parents) and in what quantity, and creating learning opportunities.
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