What should nutrition be like for school-age children?

Healthy nutrition, growth and development of our children are very important for school success.

During the school age period, it is necessary to support students to complete their physical and mental development in the best possible way and to acquire healthy eating habits in later ages.

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Studies have shown that students with inadequate and unbalanced nutrition;

• attention span shortens,

• their perception decreases,

• having difficulty in learning

• suffering from behavioral disorders,

• extending periods of absence from school

• It has been revealed that their school success is low.

• Growth and development are retarded

• This developmental delay is reflected in adulthood, and these children become short, weak and powerless adults.

• Infectious diseases are frequent and severe.

• Iron deficiency is common in girls due to the effect of menstruation.

• Due to inadequate calcium consumption, it is a risk factor for osteoporosis in older ages.

• Obesity may occur as a result of unbalanced nutrition, and this may be reflected in older ages; It paves the way for chronic diseases such as high blood pressure, increase in blood fats, cardiovascular diseases and diabetes.

RECOMMENDATIONS

Four basic foods at every meal. Special care should be taken when consuming foods in the food group. (cereal group - meat group - dairy group - vegetable group)

The habit of drinking at least 2 glasses of milk a day should be acquired.

At least 5 portions of vegetables and fruits should be consumed per day.

One should consume at least 8-10 glasses of liquid per day.

Food should be eaten slowly and by chewing well.

There should be no random diet.

Exercise should be done regularly.

Sleep regularly and adequately.

Less time should be spent in front of television and computer.

Clean and germ-free foods should be consumed, raw vegetables and fruits should be consumed with plenty of water. e should not be eaten without washing, and openly sold foods should not be consumed.

Freshly squeezed fruit juices, milk or ayran should be preferred instead of tea and carbonated drinks.

Consumption of sugary foods should be avoided between meals.

Hands should be washed before and after meals.

HOW SHOULD BREAKFAST BE?

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After fasting all night, the most important meal of the day is breakfast.

Children who do not have breakfast;

• Feel weak

• Attention, study and learning ability decreases.

• School success decreases.

THERE IS WHY YOU MUST HAVE BREAKFAST EVERY MORNING

WHAT TO EAT FOR BREAKFAST

First of all, breakfast should be eaten at the table with family members, not on the go or while on the road.

What should be preferred?

• The food with the best protein content after breast milk, which will contribute to the growth and development of children, is of course EGG! A must have for breakfast!

• Spreading butter/margarine on bread will not create a healthy nutritional pattern for children as it does not contain complementary nutrients for breakfast. Therefore, instead of applying oil, cheese, which is a strong nutritional source that will help for proper and healthy development, should be preferred for breakfast.

• Including vegetables such as tomatoes, cucumbers and carrots in breakfast will not only make the breakfast look colorful but also It is very important to take the necessary vitamins.

• Beverage: Milk, linden, light tea, herbal teas, freshly squeezed fruit juice can be preferred. If milk is not preferred for breakfast, it should be helped to drink it as a snack during the day.

WHAT SHOULD A LUNCH BAG BE?

Students should not consume unhealthy foods with low nutritional value that are sold openly around the school.

Within the possibilities, the foods in the 1st Group below can be placed between bread. In addition, well-washed vegetables and fruits in Group 2 will meet the vitamin needs of the students. Ayran or milk is a good drink as a drink. r is your choice.

GROUP boiled egg, cheese, grilled meatballs, boiled chicken, boiled meat

GROUP Seasonal, well-washed, fresh vegetables and one of the fruits (such as tomato, cucumber, lettuce, carrot, tangerine, apple, grape, cherry, plum). It supports.

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