There are only a few days until the school bell rings. So, what should be taken into consideration regarding the nutrition of children in the school age period, which includes the 6-14 age group, where growth and development are very important?
Adequate and balanced nutrition is the basic condition for a healthy and quality life in every period of human life. The importance of nutrition is undoubtedly much greater in the school age period, when growth and development are most rapid and learning and problem-solving abilities come to the fore. In addition to perception and cognitive abilities, school age is also a period in which nutritional habits are largely acquired.
As a result of inadequate and unbalanced nutrition in school children; Problems such as growth and development retardation, frequent and severe infections, the risk of osteoporosis in later ages as a result of insufficient calcium consumption in adolescence, anemia especially in girls with the start of the menstrual cycle, lack of concentration and decrease in school success due to learning difficulties arise. On the other hand, reasons such as unbalanced nutrition and insufficient physical activity pave the way for school-age children to become adults with serious chronic diseases such as cardiovascular diseases, hypertension, diabetes and cancer in the future.
For a healthy diet, first of all, 3 main meals should be consumed. The first rule is to consume it regularly without skipping meals. However, school-age children who have not yet completed their growth and development period should consume snacks as well as main meals.
In order for children and young people to have an adequate and balanced diet, ensuring nutritional diversity and providing the daily needed energy, protein, vitamins and minerals. A balanced intake is possible by consuming foods in the 4 basic food groups (milk and dairy products, meat-eggs-legumes, vegetables-fruits, bread and grain products) by distributing them in a balanced manner across meals.
New Breakfast is a very important meal for all age groups, especially school-age children, so that our body, which has been hungry all night, can regain its strength when starting a day.
For this reason, school children need to gain the habit of breakfast. a long lasting screams; It causes negative consequences such as fatigue, headache, dizziness, lack of attention, decrease in working and learning abilities, and in parallel with this, school success decreases. Studies show that the majority of school-age children go to school without having breakfast, and this generally depends on the mother's breakfast habits.
Breakfast menus for children;
- 1 glass of milk, 1 boiled glass of milk. eggs, 5-6 olives, bread, tomato-cucumber
- 1 glass of milk, 2-3 walnuts or hazelnut paste, bread, fruit
- 1 glass of milk, cereal cereal, fruit
- 1 glass of milk, tahini-molasses or tahini halva, bread, fruit
- Cheese omelette, bread, freshly squeezed fruit juice
- Tarhana or lentil soup, bread, fruit
With the developments in the food industry, unfortunately, suitable food options for students to consume in school canteens have become almost non-existent. For this reason, it is best to prepare healthy lunch boxes for school-going children within the means available at home.
Things that should be in a healthy lunch box:
- Boiled eggs, cheese, grilled meatballs, boiled meat or In addition to any of the chicken group foods, fresh vegetables or fruits suitable for the season, washed with plenty of water,
- Milk or buttermilk as a drink,
- In addition to these, hazelnuts, walnuts, almonds according to the possibilities at home. Oilseeds such as contribute to the intake of energy, protein, vitamins and minerals.
Recommendations:
- Foods in the 4 basic food groups should be consumed at every meal.
- At least 2 glasses of milk should be drunk a day.
- 5 portions of fresh fruits and vegetables should be consumed a day.
- Diet should not be done unconsciously.
- Meals should be eaten slowly and by chewing well.
- Fluid consumption should be at least 8-10 glasses a day.
- Sleep regularly and for a sufficient time.
- Raw consumed vegetables and fruits. It should be washed with plenty of water.
- Hands should be washed before and after meals.
- Care should be taken not to consume sugary foods between meals. If consumed, teeth should be brushed or mouth rinsed with plenty of water.
- Tea, Instead of coffee, carbonated drinks and ready-made fruit juices; Milk, buttermilk and freshly squeezed fruit juices should be preferred.
- They should be exposed to regular sun exposure and get vitamin D, which is important for bone and dental health.
- Time spent in front of TV and computer should be reduced, and exercise regularly.
- Children's height and weight must be monitored.
Lunch bags must be cleaned regularly every day.
Read: 0
