Hande Soydemir, Nutrition and Diet Specialist at Acıbadem Eskisehir Hospital, recommended that children should definitely have breakfast on their way to school and said that a sample lunchbox should include a whole grain sandwich, fruit, yogurt, some nuts and 1 bottle of water.
Emphasizing that the balanced and regular eating habits that children acquire during their growth and development periods will help them maintain their health in the following years, Acıbadem Eskişehir Hospital Nutrition and Diet Specialist Hande Soydemir said, “Inadequate and unbalanced nutrition can negatively affect not only physical development, but also learning abilities, concentration and school success in general. Therefore, a healthy diet is an investment for children's school success and long-term health.”
“Every breakfast should include 4 groups of foods”
Underlining that children need breakfast to start the day energized, Dietitian Soydemir said, “Breakfast is essential for the proper functioning of brain functions and allows the child to focus better on lessons throughout the day. Problems such as distraction, fatigue and weakness are more common in children who do not have breakfast habits. An ideal breakfast includes protein, cereals, healthy fats and fruits and vegetables.”
“Care should be taken to ensure that children consume both delicious and nutritious food”
Dietitian Soydemir stated that eggs, cheese, milk or yogurt are the protein sources that can be taken for breakfast for muscle development and to keep them full. Dietitian Soydemir recommended consuming whole grain products such as whole wheat bread and oats to balance blood sugar by providing energy for a long time, and also emphasized the benefits of healthy fats such as avocado, olives or walnuts to contribute to brain development and vegetables and fruits such as cucumber, tomato or freshly squeezed fruit juice to provide vitamin and mineral support. Explaining that the food in the lunchbox is of great importance for children to maintain their energy during the school day and to stay healthy, Dietitian Soydemir stated that care should be taken to ensure that children consume both delicious and nutritious foods by avoiding junk food and processed foods.
“Put whole grain sandwiches and fresh fruit”
Listing a few healthy and practical options that can be put in the lunchbox, Dietitian Soydemir mentioned the benefits of whole grain sandwiches and said the following:
“You can prepare a nutritious sandwich by choosing whole wheat bread instead of white bread. Add cheese, hard-boiled eggs, smoked turkey, smoked turkey, chicken breast or avocado for a balance of protein and healthy fats. Vegetables such as lettuce, cucumber or tomato are also great. Fruit is the best way to satisfy your child's sweet tooth naturally. Easy-to-carry and durable fruits such as apples, bananas and tangerines are ideal for the lunchbox. You can also prepare a small fruit salad and offer different fruits together.”
“Yogurt regulates the digestive system”
Reminding that yogurt, which is rich in probiotic foods, helps regulate the digestive system of children, Dietitian Soydemir explained that small portions of yogurt can be prepared at home and flavored by adding fresh fruits or a little honey. Stating that yogurt made at home will be a healthier option, especially since it does not contain additives, Dietician Soydemir pointed out that nuts containing healthy fats and proteins such as walnuts, almonds and hazelnuts keep children full for a long time and said, “Dried fruits such as dried apricots, raisins, dried figs are natural energy sources and can be offered as sweet snacks. However, it is important to pay attention to portion control because too much dried fruit can increase the sugar content.”
“Get used to homemade snacks instead of chips”
Speaking about homemade healthy snack options, Dietitian Soydemir said, “Vegetable muffins, whole grain crackers, homemade energy balls or baked potato chips made with low fat are both delicious and healthy alternatives. These snacks will help your children reduce their consumption of junk food. Children often tend to gravitate towards sweet and processed foods, but while these foods provide a quick energy boost, they soon leave them feeling tired and hungry. Instead of sugary drinks, crisps and packaged biscuits, try offering more natural and nutritious snacks. Accustoming your child's palate to sugar-free snacks will lead to a healthy lifestyle in the long run.”
“It is important to make sure they drink enough water”
Underlining that water is one of the most important components that the body needs throughout the day, Dietitian Soydemir said that since children may neglect to drink water while playing games or studying, it is necessary to add water to their lunchboxes and make sure that they drink enough water during the day. Adding that encouraging children to drink water instead of carbonated drinks and fruit juices will help them gain a healthy habit, Dietitian Soydemir exemplified what should be in a lunchbox consisting of the foods she mentioned by saying, “Cheese sandwich made of whole wheat bread, small banana or apple, 1 serving of yogurt (can be enriched with honey and walnuts), 5-6 raw almonds, 1 bottle of water”.
İHA Haber Kodu: 20241009AW304697