School is out and vacation has begun! You gave your child permission. They ate and drank what they wanted... And then what? How can you ensure that your child enjoys a healthy and healthy diet during the summer vacation without gaining weight? How should children eat, what should they eat and drink? Which foods are beneficial and which are harmful? Here are golden recommendations from experts...
Experts point out that since the solution of childhood obesity is more difficult than adult obesity, correct and healthy eating habits should be acquired as a child and warn, "The number of fat cells increases in childhood, so it is important to ensure weight control in childhood."
REORGANIZE NUTRITION
Dr. Gizem Köse, Nutrition and Diet Specialist from Üsküdar University NPISTANBUL Hospital, reminded that after the schools are closed and the holidays begin, the changing diet during the holiday should be rearranged.
CEREAL BREADS ARE USEFUL FOR CHILDREN! TRY SOURDOUGH TOO!
Stating that we have a dietary habit based on cereal consumption as a society, Dr. Gizem Köse said, "Therefore, it is beneficial to make children consume the cereal group by diversifying it. Contrary to popular belief, bread is an innocent carbohydrate, no oil is added in its cooking. As long as it is not white bread, it will not harm children. Children can consume grain breads, and there are plenty of special vitamin-added breads for children on the market. In fact, if sourdough breads are preferred, it will especially help digestion in both children and adults."
USE HONEY AND MOLASSES INSTEAD OF SUGAR!
Stating that it can be ensured that the child tastes different foods by trying different grains such as carob flour, whole wheat flour, rye flour as flour while making cake and pastry-style snacks, Köse said, "You can use honey and molasses instead of sugar, and you can mix some of the iron need with molasses."
THESE FOODS MUST BE INCLUDED!
Stating that having foods from all 4 food groups at the main meals at the dinner table will help shape the child's food preferences, Gizem Köse said, "Milk, meat, cereals and fruit-vegetable groups are included in a system called 'Nutrient Clover'. The milk group includes dairy products, the meat group includes animal foods such as eggs, meat, chicken and fish, and the grain group includes foods such as bread, pasta and rice. You can divide the plate into four at each meal and ensure that they consume food from each group."
WHAT SHOULD CHILDREN EAT FOR SNACKS?
Gizem Köse stated that children can consume healthy snacks as snacks that are both healthy and will not close their appetite, "For example, instead of foods with low nutritional value and high energy such as hazelnut paste, 1 tablespoon of tahini-molasses mixture and 1 slice of whole grain bread will be a suitable snack in terms of energy and nutrient content. Sample meals in the innocent group can be listed as 1 handful of dried fruit + 4 walnuts, 1 bowl of homemade fruit yogurt, 1 glass of banana milk, ½ bagel + 1 glass of buttermilk."
LET THE CHILD DECIDE THE AMOUNTS
Reminding that children's food preferences are shaped by the food preferences and eating habits of their families, Köse said, "Many chronic diseases, especially obesity and diabetes, are observed in families with one-way nutrition. Especially with the consumption of meals with high carbohydrate and fat content, the development of obesity is inevitable. The number of fat cells increases in childhood, so it is important to ensure weight control in childhood. Since the solution of childhood obesity is more difficult than adult obesity, it is necessary to establish eating habits in childhood."
DO NOT FORCE YOUR CHILD TO "EAT MORE"
Gizem Köse said, "The parents decide where, when and what to eat; the child decides how much to eat." Gizem Köse said, "Therefore, when your child is full, do not force him/her to eat more, he/she can make his/her own food choice. There is no rule that children's meals should be more or less than adults. It is enough to teach the meal times and types."
EGGS TWICE A WEEK IS A MUST
Stating that every meal of the day is important, Gizem Köse said, "But breakfast is the most important. Teach your child to eat breakfast, a sandwich prepared with 1 slice of cheese saves time and makes breakfast a habit. Do not skimp on boiled eggs at least twice a week."