Childhood obesity has increased significantly in recent years. According to the results of the "Childhood Obesity Survey (COSI-TR)" conducted by the Ministry of Health, one in 5 children in Turkey is obese. In addition, obesity brings with it many diseases. Therefore, it is important for our child to grow up healthy and to be within a healthy weight range. Especially when the technology is in the hands of children, that is, television, tablets, and the pandemic process is added to this, inactivity in children has also increased. Now that schools are opening, you can help your children grow up healthily by increasing their physical activity and paying attention to their nutrition.
So, what should we pay attention to in their nutrition?
First of all, it is important that they start the day with breakfast. It has been found that children who go to school after having breakfast have better academic success and motivation. Of course, this breakfast is not a packaged cake and fruit juice. It should be a balanced and healthy plate. He starts the day with a balanced breakfast rich in vitamins and minerals, with olives, whole wheat bread or pancakes made from whole grain flour, and vegetables on his plate, along with protein-containing foods such as eggs and cheese.
He can take his snacks with him to school. . When they get hungry between breakfast and lunch, instead of buying junk food from the canteen, options such as nuts, dried fruit or fresh fruit and milk that you put in their bags will help them stay full until noon and avoid the low-calorie and nutritional value of junk food.
For lunch, if they are taking it with them, they can take it with them by making a cheese and lettuce sandwich/toast with whole grain bread, or an egg and cheese sandwich with meatballs, pasta, greens and ayran, or whole wheat lavash. In this way, they will be full and will not consume saturated or trans fat and extra calories from fast food or biscuits.
When they come home in the evening, we can benefit from fresh fruits and yoghurt instead of junk food. Then, with a balanced dinner, we try to keep both growth and weight within healthy ranges.
Children determine their parents as role models. So, if you buy junk food, chips and cola at home and these are harmful to your child. If you say rlı, unfortunately it will not be valid. Therefore, you can be a good role model for your child in terms of nutrition by paying attention to your nutrition.
In addition to nutrition, water consumption is also very important. Make sure your child has a water bottle in his bag when he goes to school so that he can develop the habit of drinking water.
Of course, it is necessary to support some physical activity. It is important for both gaining muscle mass and keeping weight within a healthy range. A type of exercise that your child likes and can sustain should be preferred.
In short, since the eating habits acquired in childhood affect their future lives and health, it is very important that they learn to eat healthy and establish this as a habit.
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