8 golden rules of nutrition for children

School age is an important period characterized by rapid development and growth in children. Adequate and balanced nutrition during this process plays a critical role in children's learning abilities and growth. In cases where nutrients are taken in insufficiently or incorrectly during this period, children's growth, development, mental activities, and consequently, their school success can be negatively affected. Furthermore, poor nutritional habits during school age can lay the groundwork for certain chronic diseases in adulthood, such as diabetes and cardiovascular diseases.

Pointing out that it is very important to acquire correct nutritional habits during the school-age period, Acıbadem Kozyatağı Hospital Nutrition and Diet Specialist Nur Ecem Baydı Ozman said, “For this reason, parents must ensure that their children regularly consume foods such as whole grains, dairy products, fruits, and vegetables so that they can access sufficient nutrients. At the same time, they should take care to regularly add protein sources such as red meat, white meat, eggs, and legumes to their children's diet for their growth and development.” Nutrition and Diet Specialist Nur Ecem Baydı Ozman explained the rules that should be followed in the nutrition of school-age children and provided important recommendations and warnings.

CALCIUM IS ESSENTIAL FOR BONE DEVELOPMENT

School-age children are growing rapidly, and as a result, the requirement for calcium, which plays a key role in bone formation, increases. Therefore, ensure that your child consumes calcium-rich foods such as milk, yogurt, cheese, and kefir for bone development. Additionally, green leafy vegetables and nuts should definitely be included in your child's diet list as a source of calcium.

DO NOT FORGET IRON SOURCES

Iron deficiency anemia due to insufficient nutrient intake is common in school-age children. While anemia caused by iron deficiency can slow down growth and development in children, it can also negatively affect their mental development and, consequently, their school success. Furthermore, the tendency toward infections increases in children with iron deficiency. Nutrition and Diet Specialist Nur Ecem Baydı Ozman pointed out that foods rich in heme iron, which is a source of iron that can be easily absorbed by the body, should be regularly included in children's diets, stating, “Heme iron is the type of iron that is easily absorbed by the body. Heme iron is found in red meat and poultry meat. Non-heme iron sources are not easily absorbed by the body and should be consumed together with vitamin C sources such as fresh vegetables and fruits. This type of iron is found in sources such as molasses and legumes.”

PREVENT UNHEALTHY SNACKS

The risk of obesity in children increases in cases of low physical activity, consumption of packaged foods, and failure to have regular and balanced meals. Obesity can lay the groundwork for diabetes, elevated blood lipids, fatty liver, and some other chronic diseases. It is of great importance to regulate your child's meal times to prevent them from consuming untimely and unhealthy snacks, to limit the time they spend in front of screens, and to encourage them toward physical activity.

ENSURE THEY GET PROTEIN

While protein provides for growth and development in children, it also helps maintain appetite balance and keeps them full. For this reason, you should add options such as legumes, white meat, red meat, and yogurt to your child's meals; and prefer seeds such as walnuts, hazelnuts, and almonds for snacks.

PAY ATTENTION TO DAILY FIBER INTAKE

Adequate daily intake of fiber, which is found in whole grains and foods such as vegetables and fruits, is very important for a healthy digestive system and intestines, as well as for maintaining immunity. Adequate fiber intake also helps maintain appetite balance and weight control. Therefore, you should add fresh vegetables, vegetable dishes, and whole grains to your child's meals.

PREFER HOME-COOKED MEALS

Children may be inclined to consume foods like pizza, hamburgers, and french fries outside, both because they are tasty and because they are influenced by their peers. Nutrition and Diet Specialist Nur Ecem Baydı Ozman said, “For healthy nutrition, attempts should be made to offer children homemade versions of these. Furthermore, fast-food style foods should be avoided as much as possible, and the habit of consuming home-cooked meals such as legume dishes and meat-based vegetables, which have higher nutritional value, should be instilled.”

PROTECT AGAINST IODINE DEFICIENCY

Due to iodine deficiency, which is a common problem in our country, hypothyroidism and goiter diseases can be seen in children, in addition to a slowdown in their development. To prevent iodine deficiency, you must ensure that the salt you use is iodized. Also, definitely avoid excessive salt consumption, as excessive salt intake leads to cardiovascular diseases in children and in adulthood.

INSTILL THE HABIT OF DRINKING WATER

Since all systems in our body are dependent on water, it is essential that your child gets enough water daily. Explain to your child that they should drink water regularly throughout the day, not just when they are thirsty. In this way, the habit of drinking water regularly can continue into adulthood.