We know that a healthy and balanced diet is very important throughout the entire life process, from the womb to old age... Good nutrition during childhood has a great impact on children living a healthy and fit life, increasing their learning abilities and therefore ensuring their success at school.
• 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:
Children when meals are not regular They tend to consume more junk food throughout the day. In this way, the food groups that should be included in meals are neglected.
• Try different methods to increase vegetable consumption.
Add vegetables to children's favorite meals
Enrich soups with extra vegetables
Accompany meals with a wide variety of salads
Let your child choose new vegetables when shopping
Offer raw vegetables
Take advantage of vegetable juices (tomato, carrot…)
• BREAKFAST IS A MUST for a good start!
Choose whole grain foods for breakfast. These are nutritious as they contain high fiber and have the ability to keep children full for a long time.
Take advantage of milk and dairy products.
Try to choose products enriched in iron, vitamin B and D in breakfast cereals. .
Also, try fresh or dried fruits instead of buying sugary ones or adding extra sugar.
Add foods containing vitamin C to your breakfast.
• Add fluid intake. Be careful.
Tell them to drink plenty of water (1.5 liters a day)
Instead of carbonated, sugary drinks, tea, coffee, ready-sweetened fruit juices and sodas. Ayran, milk, freshly squeezed fruit juice should be preferred.
• Try to bring all family members together at meal time.
Meal time is the best for the family where sharing increases. It is an important meal. Helping children eat nutritious foods Showing it creates a much better effect than saying it. Moreover, this creates a positive model for social behavior for them.
• Be careful about the TASTE TRIANGLE!
Fat, sugar and salt, which are abundantly used in ready-made products. Limit the frequency of consumption of the foods formed by 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.
• Give them the opportunity to make their own food choices.
• Warn them about foods sold outside.
• Be a good model
• Guide the student to the right choices at school
Talk in advance what kind of foods he/she can choose in the cafeteria
>Get to know the school menus better and contact someone responsible if there is one
Accompany your child for lunch
Support the nutrition education activities implemented at school
• Have a healthy Prepare a lunch box.
• Make good choices about lunch box features
• Prepare foods in a way that they can be consumed easily
• Don't pay for milk or ayran. don't forget!
• Remind them to keep the things they carry from home in a clean and safe place
Suggestions for the Lunch Box
• Lettuce, pepper added, tomato-cheese sandwich or chicken sandwich
• Oatmeal cookies or homemade dried fruit cake
• Baked vegetable and veggies
• Homemade, low-fat cheese pastry
• Whole grain bread-knitted/cheddar cheese slices
• Raw vegetable slices, whole fruit, oilseeds
• Boxed milk, buttermilk
Limit FAST-FOOD consumption.
Change the way of presentation.
Rejecting a food or food group for a certain period of time, It can cause deficiency of some nutrients essential for growth. For this reason, the rejected food should be re-offered from time to time in different forms.
By ensuring that your children consume regular, adequate and balanced meals, you will contribute to the development of healthy generations. Don't forget that you can be found here…
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