We have been taking care of our children since the first day they were born so that they consume everything in the best way
. We pay attention to the freshest of everything, healthy cooking ways of food. For this reason
, the period when our children start school is very valuable in terms of nutrition. With the expansion of children’s social circle
, there are situations where they have to make their own decisions. For this reason
, we need to inform ourselves first and then our child about healthy eating.
During the school age period, it is necessary to support students to complete their physical and mental development in the most appropriate form
and to gain healthy eating habits in the future.
In studies, it has been determined that students who are malnourished and unstable have a shorter attention span,
their perceptions are reduced, they have trouble in learning and their school success is low.
However, due to unhealthy and over-nutrition in childhood; obesity, diabetes,
heart disease, high blood pressure, mental disorders and cancer risks can be seen. Infectious
diseases are frequent and severe. Especially in girls, iron deficiency anemia (anemia) is frequently encountered due to the effect of menstruation (menstruation)
.
Today, the incidence of childhood obesity and related diseases is increasing day by day
. Children
who have obesity problems in childhood and adolescence have a 70% risk of being obese in adulthood. For this reason, childhood obesity is an issue that requires precautions
.
Today, it has been found that one out of 10 children aged 5-17 is overweight. As a result of studies conducted in our country
, unless life style changes in children can be achieved, childhood obesity
reveals a valuable risk that it will become an acute health problem in the future.
In recent years, various arrangements have been made in school
canteens in order to prevent obesity and ensure that children can eat healthily. But since these regulations cannot be applied regularly in every school
, they cannot be active enough. However, offering healthy food options
in school canteens will definitely affect children’s choices in the true direction, and they will gradually succeed in making it a way of life
.
Families should be closely interested not only in their school success, but also in monitoring their growth and development and developing healthy eating behaviors
, and should set an example with their own eating habits
.
It should not be forgotten that the most valuable meal for students is breakfast. After starving all night
, our body and brain need power to start the day. If breakfast
is not made, distraction, fatigue, headache and decrease in mental performance
occur. For this reason, starting the day with a sufficient and stable breakfast will be extremely valuable in increasing the success of the students at school
. The habit of having breakfast
should be given to the child of the family. For this reason, children should definitely be made breakfast by their families and sent to school
.
If we give a few breakfast options;
✔ A glass of freshly squeezed juice, cheese omelet, bread
✔ A glass of milk, 1 boiled egg, 5 olives, bread, 1 portion of fruit or tomato
✔ A glass of milk, cheese, tahini molasses, bread, fruit
✔ A glass of milk, bread, 3-4 pieces of walnuts
Offers for school-age children;
✔ Care should be taken to consume the foods included in the 4 basic food groups at every meal.
✔ Medium meals should definitely be made. Let’s get into the habit of putting a medium meal in your child’s lunchbox from breakfast to lunch
and from lunch to dinner.
✔ The habit of drinking at least 2 glasses of milk a day should be acquired.
✔ At least 5 portions of vegetables and fruits should be consumed per day.
✔ At least 8-10 glasses of water should be consumed per day.
✔ Iodine consumption should be taken care of for your child’s cognitive development. The most adequate source of iodine
is iodized salt. If salt is added to the food close to cooking, sufficient iodine is provided for the day.
✔ Anemia that may occur negatively affects growth, reduces attention and perception. Foods stronger than iron
should definitely be in the diet of children. These; meat, chicken, fish, eggs,
legumes, molasses, tahini, dried fruits, dark green leafy vegetables. If we consume these foods together with vitamin c
rich (citrus fruits, tomatoes, peppers and vegetables), it will provide more adequate absorption
.
✔ Meals should be chewed slowly and properly.
✔ Increasing physical activity
should also be valued in terms of regular functioning of the body, increasing the usefulness of the consumed foods to the body, and contributing positively to the physical, mental and emotional development of children
. For this reason, children should be encouraged by both the school administration and their parents
to be interested in any sport they like.
✔ It should be followed regularly and adequately.
✔ Very little time should be spent in front of the television and computer.
✔ Raw vegetables and fruits should not be eaten without washing them with plenty of water, and foods sold in the open
should not be consumed.
✔ Consumption of sugary foods should be avoided in the middle of the meal.
✔ Hands should definitely be washed before meals.
✔ Children’s length and scales should be observed and monitored.
✔ Care should be taken to take vitamin D by sunbathing regularly.
✔ Ready-packaged works should be avoided.
✔ Sugar and sugary foods, chips, carbonated drinks, milk, yoghurt, milk desserts, freshly squeezed
fruit juices should be preferred instead of tea.
✔ Works sold openly are not valid and pure. In addition, they are at risk of spoiling quickly because they are not protected
under appropriate conditions. For this reason, foods that are sold in the open
around the school should definitely not be bought.
✔ Do not use food as a reward or punishment for your child!. For example, giving sweets to your child because he has eaten/
cleaning his room. These
behaviors that increase the attraction of unhealthy food should be avoided. Also, you told your child that this type of food is good for your health
?! So where did it come from giving this kind of food as a reward?!
Think about it, it can create a confusing situation for children! Therefore, food should not be matched with reward and punishment at the child’s
head. You can offer different options
to make your child happy; We should not forget that when we make activities such as playing his favorite games together, buying new coloring books, walking together
, we will touch his life in the future
.
I wish you a successful and healthy education year..
