“While the habits of the school period are maintained regularly, the lifestyles of children will begin to differ with the school holidays entering the semester. In terms of nutrition, this situation can evolve both for the better and for the worse by the parents and children,” said Specialist from the Department of Nutrition and Diet at Istanbul Okan University Hospital. dit. İrem Aksoy explained.
If the child's nutrition at school is insufficient or not completely healthy, a healthy diet can be easily created at home in a controlled manner. In this way, the child can acquire a healthier and more regular eating habit with the support of his parents who evaluate the process correctly. You can take a look at this article to make the semester break more productive in terms of health and nutrition and to support the immunity of your children.
Vitamins ward off diseases
First of all, it should not be forgotten that children in school period are in an important growth and development process. Therefore, the energy expenditure of children in this period is more and their nutritional needs are more important. It is necessary to pay attention to some parameters in order to support the growth and development of children. It is essential for children to ensure that they are fed with good protein sources and to complete their vitamin and mineral requirements. At the same time, it is beneficial to keep the immunity of children strong against the health problems that the winter season and the pandemic can bring. In this case, vegetables and fruits with high antioxidant content take the first place in the list of those that contribute the most to the immune system. On the other hand, vitamins and minerals that are vital to support immunity; They are vitamins A, C and D, as well as the minerals zinc and iron. In addition to these, other minerals such as B group vitamins, vitamins E and K, selenium and magnesium are also supported. Children who do not get enough of these vitamins and minerals may increase their susceptibility to infections and diseases by deteriorating their immune function. In addition to vitamins and minerals, nutritional components and other beneficial compounds that support the gut microbiota also support the immune response.
To mention the main nutrients that should not be missing in your home for the semester break this winter;
- Colorful vegetables and fruits,
- Quality protein sources and most importantly eggs,
- Nuts with high nutritional value such as almonds, walnuts,
- Yogurt and kefir can be given as examples to support intestinal health.
Include healthy snacks in your suitcase;
- Fresh or dried fruits according to the ease of transportation,
- Kefir or milk
- Multivitamin or mineral supplements, probiotics.
Raising awareness of children about nutrition will be very beneficial in terms of making the right choices. On the other hand, having unhealthy snacks at home, or foods that are given to your children as a reward without considering the harms of the food they want outside can do more harm than good. During this holiday period, you can both spend time with your children and enable your children to be conscious and educated about nutrition. In the simplest terms, you can talk about the fact that each of the food groups such as milk and dairy products, cereals, meat and meat products, oilseeds, fruits and vegetables should be in their diet and that a balanced intake of them can contribute to a healthy life. In addition, you can make healthy recipes at home with your children and read useful books on healthy eating.