8 Healthy Nutrition Tips for School-Age Children

School age is an important period when children experience rapid development and growth. During this time, adequate and balanced nutrition plays a critical role in children's learning abilities and growth. If nutrients are inadequate or incorrectly consumed during this period, children's growth, development and mental functions, and consequently school performance, can be negatively affected. Additionally, poor eating habits during school age can lay the groundwork for chronic diseases such as diabetes and cardiovascular disease in adulthood. Nur Ecem Baydı Ozman, Nutrition and Dietitian Specialist at Acıbadem Kozyatağı Hospital, emphasizes that acquiring correct eating habits during school age is very important, noting, "For this reason, parents must ensure that their children regularly consume foods such as whole grains, dairy products, fruits and vegetables in order to obtain sufficient nutrients. At the same time, they should make sure 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 Dietitian Specialist Nur Ecem Baydı Ozman explained the rules that should be observed in the nutrition of school-age children; providing important recommendations and warnings!

Calcium is essential for bone development!

School-age children grow rapidly and accordingly, the need 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, leafy green vegetables and dried fruits should definitely be included in your child's nutrition list as sources of calcium.

Do not forget iron sources!

Iron deficiency anemia is commonly seen in school-age children due to inadequate nutrient intake. Anemia caused by iron deficiency can slow growth and development in children, while negatively affecting mental development and consequently school performance. Additionally, children with iron deficiency have an increased tendency to infections. Nutrition and Dietitian Specialist Nur Ecem Baydı Ozman points out that heme iron, which is an iron source easily absorbed by the body, should be regularly included in children's nutrition, stating, "Heme iron is the type of iron that is easily absorbed by the body. Heme iron is found in red meat and poultry. Non-heme iron sources are not easily absorbed by the body and must 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 snacking

When physical activity is low, packaged food consumption, and irregular and unbalanced meals are consumed, the risk of obesity in children increases. Obesity can lay the groundwork for diabetes, elevated blood fats, fatty liver and some other chronic diseases. Regulating your child's meal times to prevent consuming untimely and unhealthy snacks, limiting the time spent in front of screens, and directing them towards physical activity are of great importance.

Ensure adequate protein intake

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

Pay attention to daily fiber intake

Adequate daily intake of fiber 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 tend to consume foods such as pizza, hamburgers and french fries outside, both because they are delicious and because they are influenced by their peers. Nutrition and Dietitian Specialist Nur Ecem Baydı Ozman states, "To promote healthy nutrition in children, efforts should be made to serve home-made versions of these foods. Additionally, fast food-type foods should be avoided as much as possible and children should be encouraged to develop eating habits of home-cooked meals such as legume dishes and meat-vegetable dishes with higher nutritional value."

Protect against iodine deficiency

Due to iodine deficiency, which is a common problem in our country, slowdown in children's development, hypothyroidism and goiter diseases can occur. To prevent iodine deficiency, you should ensure that the salt you use is iodized. Additionally, excessive salt consumption can lead to cardiovascular disease in children and adulthood, so you should definitely avoid excessive salt intake.

Develop water-drinking habits

Since all systems in our body depend on water, your child must consume adequate water daily. Explain to your child that they need to drink water regularly throughout the day, not just when thirsty. This way, the habit of regular water consumption can continue into adulthood.