School age is the period in which growth and development is rapid and life-long eating habits are formed. The purpose of children’s nutrition is to introduce healthy eating habits to the child. However, school-age children may have wrong eating habits.

When school-age children are undernourished, unbalanced or overnourished, the probability of developing growth-development retardation, obesity, fatty liver, diabetes, coronary heart diseases and infectious diseases increases. For this reason, adequate and balanced nutrition is important for school-age children.

It is observed that school-age children especially skip breakfast. However, breakfast is an important meal for the body to start the day fit. Children need energy for their mental activities such as attention, learning, study. When breakfast is not served, school success may decrease as the brain cannot provide the necessary energy.

For a healthy growth and development, children should consume all of the foods in the 4 basic food groups at every meal. These are: milk group (milk, yoghurt, kefir, etc.), meat and legumes group (meat, chicken, fish, eggs, dried beans, chickpeas, lentils, etc.), bread and cereal group (wheat, rice, corn, rye, oats, bulgur, etc.) fruits and vegetables.

Foods such as milk, yogurt, cheese are rich in protein, calcium and vitamin D. Of these foods, children should consume 2-3 servings a day for bone, teeth and muscle development.

It is important to consume 2-3 servings of meat, chicken, fish and eggs per day in order for children to have strong muscles and to avoid anemia in children.

Consuming 6-9 portions of foods such as bread and cereals, which are high in fiber and are the energy source of the body, is valuable for children to be active.

Consumption of vegetables and fruits, which are rich in both fiber and vitamins and minerals, is essential for the development of children. 2-3 servings of fruits and 3-4 servings of vegetables a day should be consumed.

It is seen that children generally do not like and do not consume fruits and vegetables. For this, it is important to present fruits and vegetables to children in a fun and colorful way, and that their parents set an example for them.

Consumption of fish at least 2-3 days a week helps children’s growth and development and immune system.

Fruit juice should be included in the lunch box instead of carbonated drinks. Milk, ayran and water should be preferred as beverages.

Instead of consuming fatty foods such as pastries, cakes and hamburgers from the canteen, children should be encouraged to eat school meals.

In addition, it is important to put healthy snacks in the lunch box to prevent children from getting too much oily and sugary foods from the canteen. Fruits, dried fruits, oil seeds such as walnuts, almonds, and healthy oat bars prepared at home can be preferred.

Children should eat at home with their family at the table, not in front of the TV or tablet.

It is important that parents set an example and encourage their children in gaining healthy eating habits.

Dietitian Büşra BURGAZLI

Avrupa Şafak Hospital