Increasing unhealthy diet and inactivity in children in recent years; It causes the prevalence of many important problems from heart diseases to obesity, from diabetes to growth retardation. Acıbadem Kozyatağı Hospital Nutrition and Diet Specialist Ayşe Sena Binöz “The studies carried out; shows that unhealthy diet and inactivity in children suppress the immune system and increase the risk of infectious diseases, and may pave the way for chronic diseases such as growth retardation, obesity, diabetes and cardiovascular diseases. Due to inadequate and unbalanced nutrition of children with high consumption of unhealthy snacks, their attention span may be shortened and their school success may decrease. Emphasizing that healthy nutrition plays a key role in the healthy development of children, Nutrition and Diet Specialist Ayşe Sena Binöz talked about the problems caused by unhealthy nutrition, gave important warnings and suggestions; He also gave three healthy snack recipes.
OBESITY
Obesity that develops with unhealthy diet and physical inactivity in children; It is an important disease that causes type 2 diabetes, cardiovascular diseases, hypertension, osteoporosis and some types of cancer. The increase in the time spent in front of the TV at home in the winter months leads to an increase in the consumption of unhealthy snacks and restriction of movements, increasing the risk of obesity. Excessive consumption of sugary foods and beverages, unhealthy snacks with high energy, simple carbohydrates and fat contents cause an increase in the risk of obesity. Therefore; Instead of unhealthy snacks with high energy, fat, sugar and fructose content, it is necessary to offer healthy food alternatives to children.
DIABETES
Consumption of cakes, confectionery, pastries, packaged foods and sugar-added beverages that do not contain fiber (pulp), can cause dangerous increases in blood sugar, and some imbalances in energy and mood. Emphasizing that the habit of consuming these unhealthy snacks increases the risk of diabetes, Nutrition and Diet Specialist Ayşe Sena Binöz said, “It should not be forgotten that a healthy diet plays a key role in the prevention of diabetes. Fast food, confectionery, packaged foods are high in energy and fat; They are poor in nutritional value. It is very important to ensure the main / snack order, to include seasonal fruits and vegetables rich in fiber, whole grain products and to prepare healthy snacks in these meals.
HEART AND VASCULAR DISEASES
Healthy eating habits play a key role in the prevention of cardiovascular diseases, one of the leading causes of death in the world. Stating that unhealthy snacks with high saturated fat, sugar and salt content pave the way for cardiovascular diseases in children, Nutrition and Diet Specialist Ayşe Sena Binöz says:
“To the children; Instead of foods with high fat content and energy such as biscuits, cakes, pastries and chips, you can offer planned alternatives with vegetables and fruits, milk and dairy products, whole grain products with low energy and fat content. Choose the fat sources you will use in snack recipes from alternatives such as olive oil, almonds, walnuts, hazelnuts, avocados, flax seeds. By reviewing your food preparation methods; For example, by cooking foods in the oven instead of frying them, you can also reduce the amount of fat in meals and snacks without causing any change in taste.”
GROWTH REGARD
Childhood is an important period in which rapid growth occurs and most of the behaviors that will continue throughout life are formed. While growth can regress in children with unhealthy nutrition, health problems can begin to appear from childhood. Unhealthy snacks limit the food consumption of children in their main meals, and they cannot meet their daily protein, vitamin/mineral needs, which can cause growth retardation and lack of attention. Nutrition and Dietetics Specialist Ayşe Sena Binöz emphasizes that children with high consumption of unhealthy snacks can have a shorter attention span and a decrease in their school success due to inadequate and unbalanced nutrition.
IMMUNE SYSTEM
Adequate and balanced diet is one of the most important factors that make the immune system strong. Otherwise, it is inevitable that children’s body resistance will decrease. Especially the packaged foods in lunchboxes, cakes, confectionery, and pastries, such as snacks with high simple carbohydrate content that do not contain fiber (pulp), negatively affect the immune system support process because they are insufficient to meet the daily protein, vitamin / mineral needs of children. By taking care that the nutritional patterns of the snacks consumed by children are balanced and rich in vitamins and minerals, you can support their immune system, which acts as a shield against harmful microorganisms.
HEALTHY SNACK RECIPES
Pomegranate Cake
Pomegranate; In addition to its taste, it is important for a strong immune system with its high content of fiber, flavonoids, vitamin C, vitamin A and folate. In addition, it contains punicalagin and punicic acid components, which strengthens the antioxidant content of the pomegranate and helps to increase the body resistance of children.
Materials:
2 eggs, 1 tea glass of olive oil, 1 tea glass of hazelnuts, 2 glasses of whole wheat flour, 1 glass of yogurt, 1 packet of baking powder, 2 glasses of pomegranate seeds, 2 ripe bananas
Fabrication:
Whisk the egg until it becomes creamy. Add oil and yoghurt and continue beating. Ripe bananas are mashed and added to the mixture. Slowly add the flour and baking powder and whisk. Add hazelnuts and pomegranate seeds cut into small pieces and mix gently. Bake in a preheated oven at 180 degrees for 30 minutes. Consuming 1 slice with 1 glass of milk can help control appetite.
Spinach Balls
Spinach; Thanks to its vitamin A, C and iron content, it is among the antioxidant foods. In this way, children’s body resistance is supported by protecting immune cells.
Materials:
½ small bunch of spinach, ½ cup of breadcrumbs, 100 g of whole wheat flour, 2 eggs, 1 tablespoon of olive oil, 1 packet of baking powder, 90 g of medium-fat feta cheese, 2 cloves of garlic, ½ teaspoon of salt, 1 teaspoon of black pepper
Fabrication:
Spinach is washed and cleaned. It is chopped coarsely, sautéed with olive oil and left to cool. After cooling, it is mixed with the remaining ingredients. Round balls are made and placed on a baking tray lined with greaseproof paper. Bake in a preheated oven at 180 degrees for 20 minutes until golden brown. You can increase the amount of protein taken by consuming 3-4 spinach balls with ayran.
PUMPKIN BALLS
Beta-carotene in pumpkin is a powerful antioxidant and protects immune cells. With its A, C, E vitamins, folate and iron content, it supports the immune system and provides protection against common colds during school and winter periods. Thanks to the vitamin A in its content, it supports the eye health of children as well as strengthens the immune system.
Materials:
1 medium slice of pumpkin, 2 tablespoons of finely ground oatmeal, 4 whole walnut kernels (cut into small pieces), 1 flat tablespoon of honey, 2 tablespoons of coconut powder
Fabrication:
The pumpkin is sliced and steamed for 10-15 minutes, then mashed with a fork. The remaining ingredients are added, mixed and left to cool in the refrigerator. It is formed into round balls and dipped in coconut powder and served. You can increase the amount of protein taken by consuming 2 pumpkin balls with milk.