With the holiday season, food, drink and entertainment, a different rush begins for all of us with the arrival of September. Especially for families with children, this month is a time that requires preparation on many issues, including returning to school. It is time for our children, who have a more free time during the holiday, to be disciplined. It is important not to break the rules in terms of lifestyle and eating habits. Considering the increasing infections with the arrival of autumn, a well-planned and correct nutrition model should be adopted in order to ensure school attendance and protect general health. Adequate and balanced nutrition of children at this age is very important in increasing their learning abilities and increasing their success rates.
BREAKFAST IS A MUST FOR A GOOD START!
Research shows that people who eat breakfast It shows that children concentrate better in their lessons and their physical and mental functions are better. Additionally, children who eat breakfast are less likely to be overweight. Therefore, children should definitely start the day with a nutritious breakfast.
- Prefer whole grain carbohydrates for breakfast. These are nutritious as they contain high fiber and have the ability to keep children full for a long time.
- Try to choose products enriched in iron, vitamin B and D in breakfast cereals.
- Egg, milk and cheese. Include protein-rich foods such as in children's breakfasts.
- Add foods containing vitamin C (such as tomatoes, green peppers, parsley, oranges, grapefruits) to breakfast, which increase iron absorption.
- Create an alternative to children's sweet cravings with molasses and honey, which have high nutritional value.
- Diversity should be at the forefront in children's nutrition.
- It is important to ensure the consumption of foods from each food group during the day. These groups are; milk and dairy products group, meat-egg-legume group, grains, vegetables and fruits.
- A regular program should be followed.
- When meals are not regular, children tend to consume more junk food throughout the day. they become. In this way, the food groups that should be taken at meals are neglected
- Pay attention to fluid intake.
- Tell them to drink plenty of water (1.5 liters per day)
- Fizzy, sugary drinks, tea, coffee, ready-sweetened fruit juices, Ayran, milk and freshly squeezed fruit juice should be preferred instead of sodas.
- Try different methods to increase vegetable consumption.
- Add vegetables to children's favorite dishes
- Soup, pasta. Enrich your rice and rice dishes with extra vegetables
- Accompany your meals with a wide variety of salads.
- Offer raw vegetables.
- Use vegetable juices(tomatoes, carrots…) .
- Try to bring all family members together at meal time.
Meal time is the most important meal for the family, where sharing increases. Telling children to eat nutritious foods has a much better effect than showing them. Moreover, this creates a positive model for social behavior for them.
Be careful about the TASTE TRIANGLE!
"Fat, sugar and salt" used abundantly in ready-made products. Limit the frequency of consumption of foods consisting of the trio.
Do not keep chips, chocolate, candy, wafers, biscuits, carbonated drinks, ready-made fruit juices at home.
Recommend balancing these foods with healthy alternatives.
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- Guide them to the right choices at school
- Enable them to benefit from the school cafeteria.
- Talk in advance what kind of food they can choose in the cafeteria
- Get to know the school menus more closely. Contact your child if there is one responsible for it
- Accompany your child for lunch
- Support the nutrition education activities implemented at school
- Prepare a healthy lunch box.
- Make good choices regarding lunch box features
- Prepare the food in a way that they can easily consume
- Don't forget to give money for milk or ayran!
- Remind them to keep what they carry from home in a clean and safe place.
Suggestions for Lunch Box
- Lettuce, pepper, tomato-cheese sandwich or chicken sandwich
- Oatmeal cookies or homemade dried fruit cake
- Baked vegetable beans
- Homemade, low-fat cheese pastry
- Whole grain bread-o rgü/cheddar cheese slices
- Raw vegetable slices, whole fruits, oilseeds
- Canned milk, buttermilk
FAST-FOOD consumption Limit it.
Stick to your decision regarding the selection, frequency of consumption and portion of fast food foods that are indispensable for children. Direct children to healthy alternatives whenever possible.
Be a good model.
Children are always very good observers. In this respect, you should support the things you want to adopt with your behavior.
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