Nutrition in the School Period

When we say holiday season, eating and drinking, and entertainment, with the arrival of September, a different rush begins for all of us. Especially for families with children, this month is a time that requires many preparations along with the return to school. It is time to discipline for our children, who have a more free period during the holiday. In terms of lifestyle and eating habits, it is necessary not to break the rules. Considering the increasing infections with the arrival of autumn, a well-planned and correct nutrition model should be adopted in order to ensure attendance at school and protect general health. Adequate and balanced nutrition of children at this age is very important in increasing their learning abilities and increasing their success rates.

BREAKFAST IS A MUST for a good start!

Studies show that children who eat breakfast concentrate better in their lessons, and their physical and mental functions are better. In addition, children who eat breakfast are less likely to be overweight. Therefore, children should definitely start the day with a nutritious breakfast.

  • Prefer whole grain carbohydrates for breakfast. They are nutritious as well as containing high fiber and have the ability to keep children full for a long time.
  • Try to choose products enriched in iron, B and D vitamins in breakfast cereals.
  • Include protein-rich foods such as eggs, milk and cheese in children’s breakfasts.
  • Breakfast contains vitamin C, which increases iron absorption. (such as tomato, green pepper, parsley, orange, grapefruit)add nutrients.
  • Create an alternative to the sweet cravings of children with molasses and honey with high nutritional value.
  • Diversity should be at the forefront in the nutrition of children.
  • It is important to ensure the consumption of foods from each food group during the day. These groups; milk and dairy products group, meat-egg-legume group, cereals, vegetables and fruits.
  • A regular schedule should be followed.
  • When meals are not regular, children tend to consume more junk food throughout the day. In this way, the food groups that should be taken at meals are neglected.
  • Be mindful of your fluid intake.
  • Tell them to drink lots of water ( 1.5 lt per day )
  • Instead of carbonated, sugary drinks, tea, coffee, instant-sweetened fruit juices, sodas, buttermilk, milk, freshly squeezed fruit juices should be preferred.
  • Try different methods to increase vegetable consumption.
  • Add vegetables to kids’ favorite meals
  • Enrich your soup, pasta and rice with extra vegetables
  • Accompany the meals with a wide variety of salads.
  • Offer raw vegetables.
  • Benefit from vegetable juices (tomatoes, carrots…).
  • Try to get all family members together at mealtime.

Mealtime is the most important meal for the family where sharing increases. Telling children to eat nutritious foods and demonstrating this works much better. It also provides them with a positive model for social behavior.

Be careful about the TASTE TRIANGLE!

Limit the frequency of consumption of foods made up of the trio of “fat, sugar and salt”, which is abundantly used in ready-made products.

Do not keep chips, chocolate, candy, wafers, biscuits, carbonated drinks, ready-made fruit juices at home.

Suggest balancing these nutrients with healthy alternatives.

  • Guide to the right choices at school
  • Take advantage of the school cafeteria.
  • Discuss in advance what kind of food you can choose in the cafeteria
  • Get to know the school menus better, contact if there is a responsible person
  • Accompany your child to a lunch
  • Support nutrition education activities implemented at school
  • Prepare a healthy lunchbox.
  • Choose well about lunchbox features
  • Prepare foods so that they can be consumed easily
  • Don’t forget to pay for milk or ayran!
  • Remind them to store what they carry from home in a clean and safe place

Lunch box recommendations

  • Lettuce, pepper, tomato-cheese sandwich or chicken sandwich
  • Oatmeal cookies or homemade dried fruit cake
  • Baked vegetable herringbone
  • Homemade, low-fat cheese pie
  • Whole-grain bread-knit/cheddar cheese slices
  • Raw vegetable slices, whole fruit, oil seeds
  • Box of milk, buttermilk

Limit their consumption of FAST-FOOD.

Stick to your decision on the selection, frequency and portion of fast food foods that are indispensable for children. As much as possible, direct children to healthy alternatives.

Be a good model.

Children are always very good observers. In this respect, you should support the things you want to adopt with your behaviors.

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