Nutrition in School Age Children
A healthy, adequate and balanced diet is very important, especially for children, as in any age period. Due to rapid growth and development, preschool children need more nutrients than any other period of life. The nutritional habits to be gained during this period continue throughout life. School-age children, who are in a very rapid growth and development period, are a group that is very affected by nutritional deficiencies, and the wrong eating habits acquired in this period constitute the appropriate basis for chronic diseases such as heart diseases, high blood pressure and obesity.
In addition to healthy nutrition, directing children to a sport branch and supporting them in order to increase their physical activity levels will greatly support their mental and physical development and allow them to socialize.
What food and how much should be consumed in this age?
Everyday;
2-3 servings from the milk group for bone and muscle development, to reach the ideal height and weight,
For brain development, a strong immune system, adequate iron intake, 4-5 servings of meat, eggs, legumes,
5 portions from the vegetable-fruit group for protection from diseases, tooth, skin and eye health, a regular working digestive system,
In order to meet the energy spent, 6-7 servings of bread and cereals should be consumed.
In general, the following conditions should be considered in nutrition:
- Breakfast is the most important meal for school success and healthy growth and development and should never be skipped.
- By making a meal plan in the form of 3 main meals and 2 snacks, blood sugar can be kept in balance and energy continuity can be ensured.
- In order for the metabolism to work regularly, they should consume 1-1.5 liters of water a day, especially during the summer periods when water loss is high.
- Children should be modeled and warned to stay away from chips, fries, candies, carbonated drinks and ready-made artificially flavored fruit juices with high unhealthy fat and simple sugar content.
- The development of children should be kept under control by monitoring their height and weight, and expert support should be sought in a negative situation.
- While preparing lunch boxes, they should avoid ready-packaged products as much as possible, and they should be fed with healthy foods and drinks that we will make at home.
I would like to share with you the contents of a sample lunchbox, with the thought that it can help our valuable teachers, assistant staff responsible for nutrition at schools and parents during the school period. The amounts should be adjusted according to the energy consumption calculated for your child’s age, height and weight.
We should not forget that in addition to health risks, there are serious decreases in school success in children who cannot eat adequately and in a balanced way.
Monday
Cheese – egg veggie omelet
Freshly squeezed juice
Grain bread
Tuesday
Homemade Donuts
Milk
Walnut-almond-raisin
Wednesday
Cheddar-vegetable toast
Buttermilk
seasonal fruit
Thursday
Tahini-molasses bread
Kefir
Dry fruit
Friday
Cheese – veggie sandwich
Milk
seasonal fruit
May you have a healthy, happy and beautiful future dear children…
