Today, a significant part of the human population, who does not have adequate and balanced nutrition, struggles materially and spiritually against diseases that occur as a result of malnutrition. Istanbul Okan University Hospital Nutrition and Diet Specialist Dyt. Derya Fidan told all the questions about healthy nutrition in children.
A significant percentage of children in Turkey are exposed to malnutrition due to difficulties in accessing food and lack of education. He lives with health problems and risks associated with micronutrient deficiencies, especially iron and iodine. In this respect, it is extremely important to develop national nutrition policies, to inform the society about conscious nutrition and to raise awareness about nutrition.
Protein from plant sources usually does not contain all the essential amino acids. With a recommendation of 28.3 g of protein per day, the needs of most children aged 7 to 10 are met. Most children consume more than that. Excess protein is converted and used for energy or stored in the body as glycogen or fat. Starches and sugars are carbohydrates that are absorbed by the body. Foods high in starch include bread, pasta, rice and potatoes. Foods high in sugar include fruit, milk, chocolate, and sweets. Important causes of tooth decay are sugar and the high acidity associated with sweet, fizzy and fruit juices.
“Fat Is An Important Part Of Children's Diets!”
Fat is a concentrated source of energy. Fat is an important part of children's diets because they need energy and they need fat-bound absorbable vitamins. Oil chemically; They are divided into saturated, unsaturated, polyunsaturated, or rarely trans-saturated fats. Saturated fats can increase blood cholesterol and lead to heart disease. Saturated fats are commonly found in butter, hard cheese, poultry, meat and meat products.
Golden Recommendations on Healthy Eating in Children;
Studies have shown that students who are malnourished and malnourished have shorter attention spans, reduced perceptions, learning difficulties and behavioral disorders, prolonged school absenteeism, and low school success. Families should be closely interested not only in their children's 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.
In many studies, it has been stated that the consumption of junk food has increased in all age groups, especially children and adolescents. While some of the energy intake of children comes from junk food, such foods are mostly consumed at noon. Beverages such as carbonated beverages, soft drinks, french fries, chips, candy and ice cream are the most consumed junk food by children. If food service is not provided at school, a lunch box must be prepared for the child.
In order for children to have a healthy diet, they need to consume adequate amounts of the foods in the four food groups and in a balanced way. Care should be taken to ensure that children consume 2-3 glasses of milk or yoghurt and 1 matchbox of white cheese per day, especially for bone and tooth development. In addition, it is recommended to consume at least 5 servings of fresh vegetables or fruits every day to be more resistant to diseases and to grow and develop healthy.
Breakfast is the most important meal for children. After starving all night long, our body and brain need energy to start the day. If breakfast is not eaten, distraction, fatigue, headache and decrease in mental performance occur. For this reason, starting the day with an adequate and balanced breakfast is extremely important in increasing the success of students in school. Care should be taken to ensure that children acquire the habit of having breakfast regularly every morning. Cheese, fresh fruit or juices, a few slices of bread, 1 glass of milk is enough for breakfast for children. It is recommended to consume boiled eggs frequently, especially because of their high quality protein, rich vitamin and mineral content.
It is also important to increase physical activity 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, long-term television watching and computer use should be avoided, and children should be encouraged by the school administration and their parents to be interested in any sport they love.