Breakfast is a meal that gives energy and contributes to mental and physical development, and if children skip this important meal, it can have negative effects on health and learning. Expert dietitian Hande Soydemir listed the consequences of our children’s lack of breakfast. Parents need to understand the importance of breakfast for their children’s health and success and be conscious of not skipping this important meal.
IT CAUSES DISTRACTION AND FATIGUE
Hande Soydemir, a Nutrition and Diet Specialist in Eskişehir, underlines that breakfast is the most important meal of the day for children and says, “If breakfast is not eaten, there will be distraction, fatigue, headache and a decrease in mental performance. For this reason, do not send your child to school without breakfast,” he said.
Nutrition and Diet Specialist Hande Soydemir emphasized that school children’s need for many nutrients is greater than in other periods of life due to rapid growth and development, and said that children should acquire correct eating habits and have an adequate and balanced diet during this period. Pointing out that the school period for children is a slow but uninterrupted period of growth, Soydemir said that for healthy growth, energy and nutrients should be in sufficient and balanced amounts, and all nutrients, especially energy, protein, calcium, iron and B group vitamins, should be consumed with the right food choices. He explained that it should be provided.
“MUST CONSUME FOODS IN FOUR MAIN GROUPS”
Dietitian Soydemir touched upon the importance of children consuming sufficient amounts and balanced amounts of foods in the four food groups for healthy growth and development, and said: “Milk, yoghurt, cheese in the dairy group; Meat, chicken, eggs and legumes in the meat group; Care should be taken to consume foods such as bread, bulgur, pasta, rice and similar foods from the vegetable and fruit group and grain group in sufficient quantities at meals. It is important to increase the consumption of seasonal fresh vegetables and fruits. In particular, instead of snacks that are high in energy value but poor in nutritional value, consumption of fresh and seasonal vegetables and fruits rich in vitamins and minerals should be preferred. These preferences will increase children’s resistance to diseases, support the immune system, and will also support healthy growth and development. “For this reason, it is important for children to consume more ‘fresh’ and ‘seasonal’ vegetables and fruits,” he said.
“EGGS MUST BE EAT FOR BREAKFAST”
Dietitian Soydemir underlined that breakfast is the most important meal of the day for students and said, “If breakfast is not eaten, there will be distraction, fatigue, headache and a decrease in mental performance. For this reason, it is extremely important for students to start the day with a sufficient and balanced breakfast to increase school success. Do not send your child to school without breakfast. Eggs, the only food with a comparable protein after breast milk, have an important place in children’s nutrition. “Egg should be consumed frequently for breakfast, especially in the form of boiled or omelet, due to its quality protein and rich vitamin and mineral content,” he said.
Dietitian Soydemir stated that it is necessary to pay attention to the foods consumed when feeling hungry while studying at school or at home, such as sugar and sugary foods, chips and similar fatty and salty foods, milk, yoghurt, milk desserts, cheese in bread, freshly squeezed fruit juices instead of carbonated drinks. He recommended consuming snacks such as nuts and dried fruits.
THEY CAN CARRY NUTS AND DRIED FRUIT
Dietitian Soydemir emphasized that children’s lunch boxes should include easy-to-carry and nutritious foods, and added that nuts such as hazelnuts, walnuts, almonds and dried fruits such as dried apricots, dried figs and raisins should be included as they will both positively affect the child’s school success and give energy. He added that these foods will also suppress sweet cravings, thus keeping children away from unhealthy junk food.
FOODS THAT CAN BE CONSUMED AS A Snack
“They can choose milk, freshly squeezed fruit juice and ayran as beverages. For the main course in the lunch box, freshly squeezed fruit juice – sandwich on whole wheat bread with cheese and plenty of greens, ayran – bagel – fruit, milk – homemade cake, freshly squeezed fruit juice – homemade pastry, ayran or freshly squeezed fruit juice – bread spread. Meatballs/chicken/fish, potato salad-1 glass of ayran may be preferred.”
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