After a long holiday, the school rush started. While some of you started the first year in a small way, some of you started the semester with exam anxiety. So, how will you eat for a better period?
"The most important meal is breakfast"
After long-term fasting, the body needs energy. And the most basic source of this energy is hidden in the breakfast you will have before going to school in the morning. Breakfast is important to start the day vigorously and increase cognitive functions (understanding-perception).
Children/young people who start the day without breakfast tend to consume high-sugar and fatty foods such as chocolate from the canteen later on. A full stomach due to this pre-lunch snack will cause you to skip meals.
Sample menus for breakfast
Freshly squeezed fruit juice + 1. boiled egg + tomato and cucumber
Milk + lean toast + tomato-cucumber
Light tea + menemen + bread
Freshly squeezed fruit juice+cheese pastry+tomato-cucumber
Milk + honey bread +fruit
Keep your lunch box with you for a healthy breakfast and subsequent snacks.
Snacks are healthy snacks to recover blood sugar levels that drop after breakfast. What are these snacks? For mid-morning, a fist-sized amount of fresh or dried fruits, nuts such as hazelnuts, almonds and walnuts, a can of milk or buttermilk; In addition to these, for the afternoon, a lean toast made with two slices of whole wheat bread, a home-made cake, cookies or pastry.
Sample menus for lunchbox
Homemade pastry or pastry + ayran + fruit
Cheese toast + ayran + walnuts, almonds
Home cake + milk
Freshly squeezed fruit juice + tomato/cheese sandwich
Half bagel + karper cheese + ayran
For a healthy lunchbox, attention should be paid to the cleanliness of the lunchbox as well as the food it contains, and the bag should be cleaned every day.
>During childhood Suggestions for families for nutrition
-
Teach your children not to skip meals,
-
Ensure they consume at least 2 liters of water,
p> -
Keep away from chips, chocolate, cola drinks, ready-made fruit juices,
-
Teach your children to prefer small portions instead of large portions. ,
-
Inculcate the habit of eating slowly instead of eating fast,
-
Increase food diversity, avoid uniform nutrition,
-
p>
-
Do not choose food in front of your children, remember that your children are a reflection of you.
-
Reduce fast food – junk food consumption,
-
Minimize the time spent in front of the television and computer,
-
Give your children the habit of doing sports.
After a long holiday, the school rush started. While some of you started the first year in a small way, some of you started the semester with exam anxiety. So, how will you eat for a better period?
"the most important meal is breakfast"
After long-term fasting, the body needs energy. And the most basic source of this energy is hidden in the breakfast you will have before going to school in the morning. Breakfast is important to start the day vigorously and increase cognitive functions (understanding-perception).
Children/young people who start the day without breakfast tend to consume high-sugar and fatty foods such as chocolate from the canteen later on. A full stomach due to this pre-lunch snack will cause you to skip meals.
Sample menus for breakfast
Freshly squeezed fruit juice + 1. boiled egg + tomato and cucumber
Milk + lean toast + tomato-cucumber
Light tea + menemen + bread
Freshly squeezed fruit juice+cheese pastry+tomato-cucumber
Milk + honey bread +fruit
Keep your lunch box with you for a healthy breakfast and subsequent snacks.
Snacks are healthy snacks to recover blood sugar levels after breakfast. are clear. What are these snacks? For mid-morning, a fist-sized amount of fresh or dried fruits, nuts such as hazelnuts, almonds and walnuts, a can of milk or buttermilk; In addition to these, for the afternoon, a lean toast made with two slices of whole wheat bread, a home-made cake, cookies or pastry.
Sample menus for lunchbox
Homemade pastry or pastry + ayran + fruit
Cheese toast + ayran + walnuts, almonds
Home cake + milk
Freshly squeezed fruit juice + tomato/cheese sandwich
Half bagel + karper cheese + ayran
For a healthy lunchbox, attention should be paid to the cleanliness of the lunchbox as well as the food it contains, and the bag should be cleaned every day.
>Suggestions for families for nutrition during childhood
-
Teach your children not to skip meals,
-
At least 2 liters Ensure water consumption,
-
Keep away from chips - chocolate - cola drinks - ready-made fruit juices,
-
Give your children large portions. Teach him/her to prefer small portions instead,
-
Introduce the habit of eating slowly instead of eating fast,
-
Increase food variety, single food Avoid type of nutrition,
-
Do not choose food in front of your children, remember that your children are your reflection.
-
Reduce fast food – junk food consumption ,
-
Minimize the time spent in front of the television and computer,
-
Give your children the habit of doing sports.
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