Expert Dietitian Çisem Gündüz, addressing parents with the opening of schools, said, “Fatigue, headache and attention deficits can occur in children who do not have breakfast. Even if you are a working parent, make sure your child has breakfast to increase their performance and avoid concentration problems.”
Acıbadem Adana Hospital Specialist Dietitian Çisem Gündüz shared important information about meeting the nutritional needs of children in the school period, when growth and development progresses the fastest. Emphasizing that a diet that includes all nutrients is necessary for healthy development and strengthening the immune system against diseases and for development, Dietitian Gündüz also stated that future eating habits begin to form from childhood.
Stating that carbohydrates and fats are extremely important to provide the energy required in this period, Dietitian Gündüz underlined that proteins are another indispensable food source for growth and development. She added that the protein need for the protection and repair of body tissue should be met; for this, children should consume 2-3 portions of meat, fish, eggs, milk and dairy products a day.
“If breakfast is skipped, weakness and attention deficit can be seen”
Pointing out that the most important meal of the day is breakfast in the morning, Gündüz said, “We need to have breakfast in the morning to revitalize the metabolism that is hungry for 8-12 hours during the night after dinner. This is also extremely important in providing the glucose necessary for the brain. Studies show that children who do not eat breakfast in the morning may develop fatigue, headaches, attention deficits and ultimately their school success may be negatively affected. Therefore, even if you are working parents, make sure that your child has breakfast in order to increase their performance at school and avoid concentration problems.”
Stressing the importance of breakfast consisting of foods that will meet one third of the daily energy needs, Dietitian Gündüz said, “For this, try to create a breakfast menu consisting of healthy cereals such as rye or whole wheat bread, high protein source eggs, milk and dairy products, vitamin C-rich fruits. In this way, you will also prevent children from consuming unhealthy and high-calorie products such as toast, sandwiches and fruit juice from school canteens.”
“Make sure they eat eggs every day”
Pointing out that eggs are the highest quality protein after breast milk, Dietitian Gündüz said that eggs, which are rich in vitamins A, B, D and E and zinc minerals, ensure the regular functioning of brain functions thanks to its choline content. He said that fresh fruits will help strengthen the child's immune system thanks to the vitamins and minerals they contain, and therefore recommended that different colors and varieties of fruits be included in the lunchbox every day.
“Make sure they consume healthy nuts”
Mentioning the benefits of nuts rich in healthy fats, which have a great place in nutrition, for school-age children, Gündüz suggested that these foods should be consumed by portion control since they have high calorie values; for example, 10-15 raw almonds or 2-3 walnuts should be consumed during the day.
Emphasizing that milk and dairy products rich in calcium should be consumed in order to strengthen bones along with growth and development, Dietitian Gündüz said that children should definitely consume milk and dairy products during the day in order to reduce the risk of osteoporosis that may occur in the future as well as protecting dental health.
“Prepare and eat together”
Stating that children accept their parents as role models for themselves, Dietitian Gündüz said, “Therefore, your eating habits that you have formed are reflected on your children. For this reason, if you want them to eat healthy, remember that you should be an example and guide in this regard. Prepare healthy meals and snacks at home. Even make them together with your child. However, take care to have breakfast together and be at the same table at dinner.”
“Prepare the lunchbox together”
Gündüz recommended preparing the lunchbox together in the evenings and said, “Thus, he will be more sympathetic to the snacks he takes to school. At the same time, you can also explain which food is beneficial for him/her and help him/her gain the habit of healthy eating from an early age.”
“Keep away from unhealthy snacks”
Reminding that children want to eat snacks with high fat content and low nutritional value during the time they spend away from home, Dietitian Gündüz stated the following:
“Main meals consisting of healthy products will help reduce children's need for snacks. Therefore, take care not to skip main meals at home or at school. Also, make sure that the amount of healthy snacks is less than main meals and that they are taken at least two hours before meals.”
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