Nutrition in Children in Winter

With the onset of winter months, children's lifestyles also change. Children who go to nursery or school stay away from their homes for long periods of time, encounter frequent infections in crowded environments, and their nutritional habits may be disrupted.

During the winter season, care should be taken especially for the nutrition of children between the ages of 2-7, as warmer weather conditions may occur. Eating habits should be changed in this direction by choosing high- and high-calorie foods

The period between the ages of two and seven is the period in which eating habits are acquired. Just as you accustom your child to eating habits at this age, the same eating habits continue in later years. If eating habits are not established during this period, the child faces many chronic diseases such as stomach, kidney, heart and liver diseases. In this respect, special attention should be paid to the nutrition of children, especially during the winter months, and mothers should be conscious and patient.

Nutritional habits and physical activities to be acquired during play and school childhood affect the child's current health as well as protecting against chronic diseases that he may encounter in later life. It should not be forgotten that it is also effective in protecting For this reason, parents need to control what their children eat when they are outside as well as at home, and to teach them correct, adequate and balanced nutrition habits.

   What is the concept of adequate and balanced nutrition? What is necessary for the body's growth, repair, renewal and functioning? It is the intake of each of the energy and nutrients in sufficient amounts and their appropriate use in the body. Therefore, various nutrients in the four basic food groups should be taken in sufficient amounts

   Four basic food groups:

1.milk and dairy products

2.Meat, eggs, legumes, walnuts, hazelnut group

3.Fruit and vegetable group

4.Bread and grain group

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   The genetic characteristics and physical activity of each child are different. Therefore, the amount of nutrition is also different. The important thing is to ensure that the child's development is normal, as well as quality nutrition

 

    Care is taken to ensure that children receive 3 main meals. It should be sterilized and meal times should be clear

    Children tend to snack between meals. Children should be taught healthy foods that they can snack on between classes or when they are with their friends. If the child has increased activity in sports or any other way, the foods he will seek (milk, buttermilk, kefir, rice pudding) should be ready at home to compensate for the energy he loses. Due to his departure, the breakfast habit usually disappears. Breakfast plays a huge role in a child's school success and healthy development. 25% of daily calories should be given in a balanced way for breakfast. Milk, fruit, cheese-egg sandwiches or toasts, molasses and honey are among the options that can be given.

   Lunch:

The meals offered by the school to the child should be reviewed. If food is taken from home, storage conditions should be taken into consideration. If it is necessary to buy food from outside, the child needs to be trained to eat healthy foods

    Dinner: 

Children may often be hungry when they leave school and may not want to wait for dinner. Snacks should also consist of the right foods, but in this case they should be allowed to have less food for dinner

 

     HOW SHOULD CHILDREN'S NUTRITION CONTENT DURING THE WINTER SEASON?

• The physical activities and energy expenditure of play and school age children are more. For this reason, foods with high calories should be preferred

• Bread and grain group foods constitute our main energy source. Foods in this group are rich in carbohydrates and provide energy to the body

• For children, 30% of calories should come from fat. Extra virgin olive oil and organic butter should be preferred as healthy oils

• Consumption of foods containing calcium for bone and dental health, iron to prevent the development of anemia, and zinc to strengthen the immune system should be increased. Tahini molasses; both It may be a good choice because it is rich in calories and iron and zinc.

• Fish should be consumed at least 1-2 times a week. Fish; It contains vitamin D, polyunsaturated fatty acids (omega 3) necessary for the development of brain functions, calcium, phosphorus, selenium, iodine minerals and vitamin E

• Meat, eggs, legumes, hazelnuts, walnut group; It is rich in iron, zinc and B vitamins. This food group should be included in meals as the main menu. And one or a mixture of one or more of the foods in this group should be consumed in the daily diet. It should not be forgotten that legumes, in addition to being a source of iron, are also an important source of protein necessary for the development of children.

• Red meat is very rich in iron and the protein in it has a very important place in the development process. The most important cause of iron deficiency in children in this age group is insufficient red meat consumption. In order for the child to consume red meat, if necessary, vegetable dishes should be offered with meat or minced meat.

• In snacks, nuts such as almonds, walnuts, hazelnuts, raisins, figs or dried apricots can be served as snacks. It can be given together or served to children by adding it to foods such as fruit salad and pudding. Children should be informed about the drawbacks of ready-made foods, chips, candies and fast food.

• When the child wants to eat sweets, walnut-hazelnut milk-based desserts or fruits should be recommended

• Milk consumption is very important, especially in winter months; Milk, yoghurt, cheese, cottage cheese, curd and similar foods are rich in calcium, protein, vitamins A and B. These foods are very effective in growth and protection of bone health. Therefore, the consumption of milk and dairy products should be encouraged in growing children

 

• Vegetable and fruit habits should be acquired, and care should be taken to ensure that the food is fresh and organic. This group of food items is rich in vitamin C. The foods richest in vitamin C are citrus fruits (oranges, tangerines), fruits such as kiwi, pomegranates and green leafy vegetables. A and C to support the body's defense system Consumption of vegetables such as carrots, broccoli, zucchini, cabbage, cauliflower and parsley, which are rich in antioxidant vitamins, should also be increased.

  • Children should be encouraged to eat fruits, especially with their pulp (whole).

  • One portion of vegetables; It was equivalent to 4-5 tablespoons of vegetables or a bowl of salad.

• Plenty of water should be consumed. Adequate fluid intake plays an extremely important role in removing toxins from the body, regular functioning of body functions, and maintaining metabolic balance. For this reason, plenty of fluid consumption should be ensured.

• Children who are more active and therefore sweat and lose water should be offered drinks such as water, squeezed fruit juices, milk or ayran, ready-made fruit juices, cola. Acidic and high-phosphorus beverages such as soda and beverages such as tea and coffee should be avoided.

• It should not be forgotten that the diet of the parents is very effective on the nutritional style and desires of the children.

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