The attention and concentration of the child with a balanced diet is higher!

Emphasizing that children’s healthy and balanced nutrition gains more importance in the education-training period, which will be held both …

Emphasizing that children’s healthy and balanced nutrition gains more importance in the education-training period, which will be held both remotely and face-to-face this year, Nutrition and Diet Specialist Dyt. Melike Aslıhan Kara, The first rule in school nutrition is to start the day with breakfast. Apart from this, it is extremely important not to neglect the snacks and to have vegetables and fruits of all colors in the diet. For a strong memory, children must start the day with eggs. In this process, it is important that we have our children’s vitamin D levels checked.

It is also very important that they get enough and balanced sources of magnesium, zinc, iron and calcium through their diet. They can consume milk and dairy products, sesame, dark green leafy vegetables for calcium. The best sources of iron are meat, fish and eggs. In addition, legumes, nuts, raisins and molasses are among other important sources of iron. The best sources of zinc are meat, fish, seafood and oilseeds. For magnesium, dark green leafy vegetables, mineral water and dark chocolate can be consumed.

1 egg per day, 8 hours of sleep per day

Reminding that strengthening the immune system is one of the most important measures to be taken to protect school-age children from diseases, Dietician Kara listed his recommendations as follows: School-age children should not consume processed foods. It is very valuable to eat fruits and vegetables that are suitable for the season. We recommend that they consume a handful of nuts such as raw hazelnuts, raw almonds, walnuts every day. Remember, eggs do not raise cholesterol. They should not neglect to consume 1 egg every day. They should also reduce sugar and sugar-containing foods. They should drink 2 liters of water a day. Another sine qua non of strong immunity is quality sleep. Sleeping 8 hours a day and not using a night light are among the keys to a quality sleep and a strong immune system.

In distance education, we should allocate time to exercise.

Emphasizing that it is necessary to ensure that children do not turn to junk food during distance education, Dietitian Kara said, Since physical activity decreases during breaks and classes, time should be allocated for exercise by creating appropriate time and space. Breakfast should be made before the online class and meals should not be skipped. Fish should be consumed twice a week. Fish strengthens memory thanks to its Omega-3 content. It is necessary to consume vegetables-salad at every meal, 2-3 portions of fresh-dry fruits every day, 4-6 portions of whole grain bread, bulgur or pasta, 1 handful of nuts such as almonds, hazelnuts, walnuts, and 3 portions of milk and products per day. said.

Vitamin D is important for memory!

Pointing out that adequate vitamin intake for children is also important for health, Dietician Kara continued as follows: Vitamin D is important for memory and brain functions. Short-term memory loss can be seen in children with vitamin D deficiency. The best source of vitamin D is sunlight. B vitamins should not be neglected either. Concentration loss and depression are seen in vitamin B deficiency. The best sources of B vitamins are bulgur, brown rice, fish, oatmeal, milk and dairy products. Calcium is also important for brain function. It can be obtained from milk and dairy products, sesame, hummus, dark green leafy vegetables and bone broth. In iron deficiency, mood and thoughts are blurred. The best sources of iron are red meat, eggs and fish. Legumes and nuts may also accompany it.

Keep away from prepared foods

Reminding that the tendency of children to ready-made foods, foods with high fat and sugar content may increase during the distance education period, Dietitian Kara made the following warnings: Especially during the distance education process, the eating habits of our children should be under parental control. One of the biggest health problems today is childhood obesity. Children are getting fatter day by day with the change in eating habits, decrease in activity, and the time spent in front of the TV and computer with the effect of the pandemic. Obesity, the hidden danger of the century, is taking our children captive.

Along with childhood obesity, overweight children with fatty liver, high blood lipids, Type 2 diabetes and insulin resistance began to be accepted as normal in the society. For this reason, it is necessary to teach children about proper nutrition starting from the age of 7-8 in order to gain the right eating habits before obesity occurs. Because the habits gained in childhood continue in the next life. For this reason, it is of great importance to change our lifestyle together and to teach the child to perceive life as a whole by following the rules we want him to obey.

Daily healthy food menu for children

Dietitian Melike Aslıhan Kara included the following foods in her 1-day healthy nutrition menu for children;

Morning: 1 glass of milk, 1 egg, 1 slice of cheese, 1 dessert spoon of honey, 1 slice of whole wheat bread, tomato



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