Nutrition Recommendations During the School Term

During the school term, ensuring that children eat healthily is crucial for their growth and development. As a dietitian, I emphasize the importance of adequate and balanced nutrition during this period, as it plays a key role in optimizing both physical and mental performance. Proper nutrition not only affects children's physical development but also directly impacts their academic success, attention span, and overall health.

The Importance of Nutrition During the School Term

When children start school, their growth rate remains high, and their energy needs increase accordingly. Inadequate nutrition during this period can negatively affect both physical and mental development. Children who do not receive sufficient energy and nutrients may experience fatigue, concentration problems, and weakened immune systems. Numerous scientific studies have demonstrated the importance of breakfast for academic performance.

Breakfast helps children start the day energetically, regulates blood sugar levels, and enhances their ability to focus. Skipping breakfast can lead to difficulties in concentrating during class and may hinder learning. Therefore, I strongly recommend that parents provide a balanced and nutritious breakfast every morning.

Breakfast Recommendations

A balanced breakfast should include a combination of protein, carbohydrates, and healthy fats. For example:

• Whole grain bread or oatmeal: Provides energy and keeps children full for a longer time.
• Eggs: A good source of protein that supports mental functions.
• Milk or yogurt: Rich in calcium and vitamin D, contributing to bone development.
• Fruits or vegetables: Provide essential vitamins and minerals to strengthen the immune system.

It's important to avoid overly sugary foods at breakfast. Sugary cereals or store-bought fruit juices can cause rapid spikes and subsequent drops in blood sugar, negatively affecting children's energy levels.

Important Considerations for Snacks

Snacks during the school day help maintain balanced blood sugar levels and energy. However, it’s crucial that these snacks are healthy and well-balanced. I often observe that children tend to reach for chocolates, candies, or chips for snacks. Instead, I recommend healthier options such as:

• Nuts and dried fruits: Provide energy and are packed with vitamins and minerals.
• Fresh fruits: Offer natural sugars and vitamins.
• Cheese or yogurt: Rich in protein and calcium.
• Whole grain crackers: High in fiber and keep children full longer.

Snacks should not be too high in calories, and it's important to choose natural, wholesome foods. Helping children develop these habits supports both their academic success and long-term healthy eating practices.

Lunch and Packed Lunch Suggestions

Lunch is also vital for children during the school day. It should include foods that will keep them energetic and active throughout the day. If you’re preparing a packed lunch for your child, it’s important to plan its contents carefully. A healthy lunch menu might include:

• Whole grain sandwiches: Fill them with protein sources like cheese, turkey, or chicken, along with plenty of vegetables.
• Vegetable or lentil soups: Filling and rich in vitamins and minerals.
• Yogurt or ayran (a traditional Turkish yogurt-based drink): High in probiotics and aids digestion.
• Fresh fruit: Provides a natural source of sugar to satisfy sweet cravings after the meal.
• Homemade cakes or cookies: A healthier alternative to store-bought sweets, using controlled ingredients at home.

It's important to avoid highly processed and fatty foods in packed lunches, and instead opt for fresh and natural ingredients. A balanced and colorful lunch box will support your child's physical and mental well-being.

The Importance of Hydration

Proper hydration is critical for school-aged children. Drinking enough water is essential for maintaining the body's basic functions and ensuring optimal mental performance. One common issue I observe is that children often neglect drinking water and instead consume sugary sodas or store-bought fruit juices. While these drinks may provide short-term energy due to their sugar content, they can reduce focus and contribute to weight gain in the long term.

I recommend that children drink at least 6-8 glasses of water per day. Carrying a water bottle can help them develop the habit of drinking water regularly throughout the day. It’s also important for them to drink water with meals and avoid becoming dehydrated throughout the school day.

Encouraging Healthy Eating Habits

Nutrition is not only a physical but also an emotional and social experience. For children to develop healthy eating habits, families need to set a good example. Parents can support their children's healthy eating by preparing nutritious meals at home and maintaining consistent habits. Involving children in meal planning also helps them become more knowledgeable about food and make informed choices.

Eating meals together as a family, rather than in front of the TV or computer, improves children's relationship with food and helps establish regular eating habits. It’s important to be patient with children during this process and to continue offering healthy food options. Once healthy eating becomes a habit, children will adopt these practices as a natural part of their lives.

Conclusion

Nutrition during the school term plays a crucial role in supporting children's healthy growth and development. A well-planned breakfast, healthy snacks, and balanced lunches ensure that children succeed and feel happy both at school and in their daily lives. As parents and educators, it is our responsibility to support children's eating habits and teach them to make healthy choices. In doing so, we can help raise healthier individuals in the future.

Wishing you a successful and healthy school term.

Dyt. Aysu Bozbaş
Dietitian and Nutrition Specialist