During the school age period, when physical and mental development continues, nutrition is of great importance to ensure the growth and development of children and to increase their success at school. In addition, during this period, children's need for nutrients increases and new eating habits are formed. These habits, which will affect future ages, must be of a nature that will prevent possible health problems and enable them to have a healthy body.
The best way for children to complete this process in the best way and gain healthy eating habits is to provide them with proper nutrition. is to instill. So, what should the correct lunch box and eating habits be like?
BREAKFAST IS A MUST HAVE
The most important habit you should inculcate in your children in the name of healthy nutrition is to start the day with breakfast. .'' Many studies on this subject show that individuals who start the day with breakfast have better appetite control during the day and have higher levels of concentration and success. However, many children skip this meal in their rush to wake up early or get to school. At this point, the job falls to you, dear parents. Cheese/egg/vegetable sandwiches or toasts made with whole grain breads, pancakes, cheese pancakes, homemade pastries/pastry and a glass of milk/ayran/freshly squeezed fruit juice added to the diet of your little ones who cannot have breakfast at home will be a savior for you. . For the little ones who have a breakfast option at home, breakfast tables should be prepared and they should be given a good morning to their metabolism.
Snacks are as important as main meals
Unfortunately, many children When he feels hungry, he turns to junk food in the school canteen, as well as the food you put in his diet. And as a result, an unhealthy eating pattern emerges. At this point, cookies, cakes, pastries, fruits and nuts that you prepare at home and can replace snacks come to our rescue. You can also put 1 cup next to these foods. A glass of milk/ayran/fresh fruit juice both increases the nutritional value of meals and ensures that children stay full longer.
STRONG BONES AND TEETH WITH CALCIUM
Milk Include foods rich in calcium, such as dairy products and dairy products, which contribute greatly to bone and dental health, among the star foods in your child's diet. And be sure to consume at least 2-3 portions of a food from this group during the day. If your child has difficulty consuming these foods, you can give them along with other foods such as fruit. To do this, add fruit yoghurts or milk that you prepare at home to your snacks, and choose milk desserts as your dessert preferences. In addition, non-dairy foods such as green leafy vegetables, sesame, almonds and flax seeds also contain calcium, so be sure to add these foods to your diet. However, while doing all this, do not forget that excessive milk consumption (5-6 portions per day) can cause iron deficiency and constipation.
INCREASE FIBER CONSUMPTION
Add additional milk to your children's diet. By consuming high-fiber vegetables - fruits and whole grain products, you will regulate the digestive system and take precautions against some diseases that may occur in the future. In addition, by balancing your children's blood sugar levels with fiber, you will prevent sudden hunger attacks and reduce unnecessary calorie intake.
LET YOUR PREFERENCE BE WHOLE GRAIN ALWAYS
When choosing grain products and preparing the foods you will make at home, always choose whole grain (whole wheat-bran-rye, etc.) rather than white flour. In this way, you will both prolong your child's satiety period and increase fiber intake.
PREPARE THE PLATES BY dividing them into 4
Make sure to follow this model in the meals and plates you prepare for your child. To do this, put vegetables and fruits in half of the plate, protein-containing foods (meat and meat products) in 1/4 part, and whole grain foods in the other 1/4 part. Also, be sure to add a portion of milk and dairy products to your plate. Chips, cola, biscuits g Remember that ready-made foods such as these have no nutritional value and try to keep your children away from these foods as much as possible.
PREPARE THE LUNCH BAG WITH YOUR CHILD
The food you put in the lunch box is as healthy as it is important. It is also important that the foods can be consumed by your child. With the meal menu that you prepare from their favorite foods that appeal to their taste, you will ensure that your children have a balanced and healthy diet and prevent them from shopping at canteens, etc., other than lunch boxes.
SAMPLE NUTRITION MENUS
* meatballs and greens + buttermilk + fruit
* cheese and cold cuts tomato, cucumber toast + milk + 1 slice of home-made fruit cake
* homemade pastry/ pizza / pastry + buttermilk + nuts and dried fruit mix
* chicken and vegetable sandwich + freshly squeezed fruit juice + homemade cookies
* peanut butter sandwich + milk + fruit
Note: breads must be whole grain.
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