Nutritional Strategies for Children

We know that a healthy and balanced diet is very important throughout the entire life process, from the womb to old age… Good nutrition in childhood has a great impact on them leading a healthy and fit life, increasing their learning abilities, and thus ensuring their success in 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; 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 may not be able to consume more junk food throughout the day. In this way, the food groups that should be taken at meals are neglected.

• Try different methods to increase vegetable consumption.

Add vegetables to kids’ favorite meals

Enrich your soups with extra veggies

Let the meals be accompanied by a wide variety of salads

Let your child choose new vegetables for your 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. They are nutritious as well as containing 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, B and D vitamins in breakfast cereals.

Also, try fresh or dried fruits instead of buying sugary ones or adding extra sugar in them.

Add foods containing vitamin C to breakfast.

• Pay attention to fluid intake.

Tell them to drink plenty of water ( 1.5 liters per day )

Instead of carbonated, sugary drinks, tea, coffee, instant-sweetened fruit juices, sodas, buttermilk, milk, freshly squeezed fruit juices should be preferred.

• 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 with 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.

• Allow them to make their own food choices.

• Warn against food sold outside.

• Be a good model

• Guide to the right choices at school

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 mulberry

• Homemade, low-fat cheese pie

• Whole grain bread-knitted/cheddar cheese slices

• Raw vegetable slices, whole fruit, oil seeds

• Box of milk, ayran

Limit their consumption of FAST-FOOD.

Change the presentation style.

The rejection of a nutrient or food group for a certain period of time can result in a deficiency of certain nutrients that are essential for growth. For this reason, the rejected food should be offered again in different ways from time to time.

Do not forget that you can contribute to the development of healthy generations by ensuring that your children consume regular, adequate and balanced meals.

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