The healthy nutrition of school-age children is of great importance, as it is directly linked to growth and learning processes. Nutrition Specialist Hatice Nurseda Hatunoğlu stated, “The role of nutrients in growth and development, as well as in concentration, cannot be denied. While it is possible to benefit from practicality, establishing a regular eating habit is of great importance. During the school period, special attention should be paid to dietary routines. We place great importance on breakfast for children. Breakfast is highly significant, and it should not be skipped, and the balance of carbohydrates, proteins, and fats must be considered.”
Instructor Hatice Nurseda Hatunoğlu, from Üsküdar University Faculty of Health Sciences, Department of Nutrition and Dietetics, addressed the issue of nutrition for school-age children.
Breakfast is a must!
Stating that the school period brings with it a new routine and a fast pace of life, especially in big cities like Istanbul where practical solutions are prioritized, Hatunoğlu said: “Children, just like families, look for more practical nutrition methods. However, the role of nutrients in growth, development, and concentration cannot be denied. While benefiting from practicality is possible, establishing a regular eating habit is crucial. Excessive consumption of packaged foods can disrupt appetite control in children. When children get their energy from the wrong foods, they may avoid eating home-cooked meals, which actually hold real nutritional value, in later meals. Therefore, special attention should be paid to nutrition routines during the school term. We attach great importance to breakfast for children. Breakfast is extremely important, and it should not be skipped, and attention should be paid to the balance of carbohydrates, proteins, and fats.”
The most valuable protein source for children is the egg
Highlighting that the most valuable protein source for children is the egg, Hatunoğlu said: “However, many children may not like eggs due to their smell or heaviness. What can be done? Pancakes prepared the night before can be a good alternative. If boiled eggs are not preferred, scrambled eggs or omelets can be made. In addition, savory pastries with plenty of eggs can be prepared in advance and consumed over several days. Eggs are undeniably important in terms of protein and overall nutritional value; they must be included in the diet. Eggs are not only a protein source. The substance called lecithin found in eggs is very valuable for child development, particularly brain development. Moreover, it is also an indispensable food in terms of vitamin B12 and iron.”
Preparing a lunchbox can be an lifesaver
Pointing out that breakfast should not be skipped, Hatunoğlu continued: “Preparing a lunchbox can be a lifesaver. Especially when leaving home very early, there may be no opportunity to eat, and loss of appetite may occur. This is also a common situation in children. A lunchbox can be prepared; however, some challenges may arise. For example, foods with a smell, such as boiled eggs, when kept in a lunchbox for a long time, can both disturb the person eating and create hygiene problems. Instead, cheese, another important protein source, can be considered. Cheese sandwiches offer a practical alternative. However, instead of white bread, whole grain breads, such as ancestral grain breads like ‘kara kılçık’ or ‘kavılca’, should be preferred. The choice of bread increases the nutritional value of the sandwich and extends the feeling of fullness. As a result, children feel hungry later, because such breads are higher in fiber content.”
Attention should be paid to the balance of carbohydrates, proteins, and fats
Instructor Hatice Nurseda Hatunoğlu noted that fruits, tomatoes, cucumbers, and similar vegetables can also be added to the lunchbox, and continued: “One or two fresh fruits, both seasonal and ones the child enjoys, should be chosen. It is especially important to consume seasonal fruits. If the child likes yogurt with fruit, a small bowl of plain yogurt can be added. Choosing plain yogurt provides a healthier and more practical option when paired with fruit. In addition, attention should be paid to the balance of carbohydrates, proteins, and fats. Rather than fearing fats, it is important to choose the right fats. Nuts, in particular, are valuable sources of healthy fats. Alongside fruit, nuts such as walnuts, raw almonds, raw hazelnuts, or cashews help regulate blood sugar better and prevent rapid spikes. For example, adding 2–3 walnuts in the way the child prefers makes breakfast a more balanced and nutritious meal.”
It is important to decide which products to choose from the canteen
Pointing out that children often snack from school canteens when they get hungry, Hatunoğlu said: “Unfortunately, this often means ready-packaged foods or fast-food-style products. As parents, it is not always possible to maintain control in such cases. Even if we prepare breakfast and a lunchbox, children may still feel hungry during the day. So, what will they eat? Small snacks can be a solution, but since children are social beings, seeing their friends shop from the canteen can seem appealing. Constantly forbidding it is neither realistic nor effective. Of course, they will shop from the canteen. This is why it is important for families to be conscious and to decide together, perhaps during shopping trips, which products their children should choose.”
Children should be encouraged to like products such as ayran, yogurt, and kefir
Emphasizing the need to introduce alternatives instead of fast food every day, Hatunoğlu said: “Habits such as choosing mineral water or ayran instead of soda with a hamburger should be encouraged. For example, instead of buying a hamburger every day, alternating , for example, one day eating from the canteen, one day bringing food from home, helps the child build healthier eating habits. Also, if the child likes kefir, this can be a very valuable option. It is both nutritious and prolongs satiety. Kefir is very beneficial. Being a fermented product, it greatly supports gut health. Helping children to enjoy kefir is important as well. It can also make a wonderful snack when paired with fruit. Products such as ayran, yogurt, and kefir are particularly valuable sources of calcium. For children in their growth and development years, these foods are among the essential food groups they must consume.”
Instead of a ban, a limit can be placed on packaged foods
Explaining that a total ban on packaged foods is not the right approach, Hatunoğlu said:
“We are talking about children. Prohibition can sometimes make things more attractive. When something is banned, it may even seem more interesting to the child. A limit can be introduced instead. For example, once a week, they may be allowed to choose one packaged product they like. Suppose a child buys a wafer; that wafer will raise blood sugar rapidly and won’t keep them full. But if paired with ayran or nuts, at least the feeling of fullness can last longer.”
Fresh fruit sales should become more common
Pointing out that clean-ingredient packaged products do exist, Hatunoğlu said: “Some schools already implement rules in this regard and pay attention to them; however, in others, these rules are not sufficiently enforced. Offering options like single bananas would be very valuable. Fresh fruit sales should become more widespread, and nuts should be provided raw and unsalted. However, certain points must also be considered. While nut consumption is beneficial, it should not be salty or roasted. Otherwise, children may want to consume them excessively due to the taste, which can be unhealthy. Likewise, we do not recommend consuming protein bars daily. Although they contain high amounts of protein, even if labeled as ‘sugar-free,’ the sugar may come from dried fruit. While consuming dried fruit has value, eating seasonal fresh fruit is always the best. It is also important not to exceed limits in fresh fruit consumption. Instead of eating a protein bar every day, combining fruit with nuts is much more nutritious and healthier.”