Healthy nutrition for school-age children is of great importance as it is directly linked to their growth and learning processes. “The role of nutrients in growth, development, and concentration cannot be denied. While it is possible to take advantage of practicality, establishing a regular eating habit is crucial.” said Nutrition Specialist Lecturer Hatice Nurseda Hatunoğlu, “Special attention should be paid to the diet during school periods. We place great importance on breakfast for children. Breakfast is very important; it's essential not to skip breakfast and to pay attention to the balance of carbohydrates, protein, and fat.”
Üsküdar Üniversitesi Faculty of Health Sciences, Department of Nutrition and Dietetics, Lecturer Hatice Nurseda Hatunoğlu discussed the nutrition of school-age children.
Breakfast is a must!
Lecturer Hatice Nurseda Hatunoğlu stated that with the school period, a new routine begins, life moves fast, and practical solutions come to the forefront, especially in big cities like Istanbul. “Children and families are looking for more practical nutrition methods. However, the role of nutrients in growth, development, and concentration cannot be denied. While it is possible to take advantage of practicality, establishing a regular eating habit is crucial. Excessive consumption of packaged products can disrupt appetite control in children. When a child gets energy from wrong foods, they might not consume essential home-cooked meals in subsequent meals. Therefore, special attention must be paid to the diet during school periods. We place great importance on breakfast for children. Breakfast is very important; it's essential not to skip breakfast and to pay attention to the balance of carbohydrates, protein, and fat.” she said.
Eggs are the most valuable protein source for children
Lecturer Hatice Nurseda Hatunoğlu stated that eggs are the most valuable protein source for children, adding, “However, many children may not like eggs due to their smell or heavy consistency. 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. Additionally, rich egg pastries can be prepared a few days in advance. Eggs are undeniably important for protein and overall nutritional value; they must be included in the diet. Eggs are not just a protein source. The substance called lecithin, found in their content, is very valuable for child development, especially brain development. Furthermore, it is an indispensable nutrient in terms of Vitamin B12 and iron.” she said.
Preparing a lunch box can be life-saving
Hatunoğlu, pointing out that breakfast should not be skipped, said, “Preparing a lunch box can be life-saving. Especially if leaving home very early, there might not be an opportunity to eat, and a lack of appetite may be observed. This is a common situation among children. A lunch box can be prepared; however, some difficulties may arise here. For example, odorous foods like boiled eggs, when kept in the bag for a long time, can both bother the person eating them and create hygiene issues. Instead, cheese, which is another important protein source, can be considered. Cheese sandwiches offer a practical alternative. However, instead of white bread for sandwiches, whole-grain, whole-seed breads—such as ancient grain breads like ‘kara kılçık’ and ‘kavılca’—should be preferred. The choice of bread increases the nutritional value of the sandwich and extends the feeling of fullness. This way, children get hungry later; because these types of bread have higher fiber content.” she explained.
Attention should be paid to carbohydrate, protein, and fat balance
Lecturer Hatice Nurseda Hatunoğlu, stating that some vegetables like fruits, tomatoes, and cucumbers can also be added to the lunch box, continued:
“One or two fresh fruits, both liked by the child and in season, should be chosen. Consumption of seasonal fruits is especially important. If the child likes fruit with yogurt, a small bowl of plain yogurt can be added. Preferring plain yogurt ensures healthier and more practical consumption with fruit. Furthermore, attention should be paid to the balance of carbohydrates, protein, and fat. Instead of fearing fats, it is important to choose the right ones. Especially nuts are valuable sources of fat. Nuts like walnuts, raw almonds, raw hazelnuts, or cashews alongside fruit both regulate blood sugar better and prevent its rapid rise. 2–3 walnuts can be added in a way the child likes. Thus, breakfast becomes a more balanced and nutritious meal.”
It is important for them to determine which products to choose from the canteen
Lecturer Hatice Nurseda Hatunoğlu, pointing out that children often snack on food from canteens when they get hungry at school, said, “Unfortunately, these are mostly ready-made packaged foods or fast-food-style products. In this situation, it may not always be possible for parents to maintain control. Even if we prepare their breakfast and lunch box, children can get hungry during the day. So what will they eat? Small snacks can be a solution, but since children are social beings, seeing their friends buy from the canteen can be tempting. Constantly banning the same thing is not realistic either. Of course, they will shop from the canteen. Therefore, it is important for families to be aware and to go shopping together to determine which products they will choose.”
Products like ayran, yogurt, kefir should be made appealing to children
Nutrition Specialist Hatice Nurseda Hatunoğlu noted that habits such as considering different alternatives instead of fast food every day, and choosing mineral water or ayran instead of cola with a hamburger, should be instilled. “Instead of having a hamburger every day, a distribution like eating from the canteen one day and bringing food from home another day instills healthy eating habits in the child. Furthermore, if a child likes kefir, this can also be a very valuable alternative, being both nutritious and a choice that extends the feeling of fullness. Kefir is very beneficial. As a fermented product, it is also highly beneficial for gut health. Making children like it is also valuable. It can also be very good with fruit for snacks. Products like ayran, yogurt, and kefir are especially important for calcium. We can say these foods are among the nutrient groups that children in growth and development stages must consume.” she said.
A quota, not a ban, can be imposed on packaged foods
Lecturer Hatice Nurseda Hatunoğlu stated that completely banning packaged foods is not the right approach. “We are talking about children. A ban can sometimes be enticing. When you ban something, it can become more appealing to a child. A quota can be introduced. One day a week, they can consume one packaged product they desire. For example, if they have one wafer. That wafer will quickly raise their blood sugar and won't keep them full. If they have ayran or oilseeds alongside it, it will at least extend that feeling of fullness.” she expressed.
Sales of fresh fruit should become widespread
Lecturer Hatice Nurseda Hatunoğlu, stating that clean-content packaged products are also available, concluded her words by saying, “In some schools, practices are being implemented and rules are being observed regarding this issue; however, in some schools, these practices cannot be fully realized. It would be very valuable for fruit options like single bananas to become more widespread. Sales of fresh fruit should become widespread, and oilseeds should be offered unroasted and raw. However, there are points to consider here as well. Although nut consumption is beneficial, they should not be salty and roasted. Because children may want to consume more due to the taste, and this situation can be negative for health. Additionally, we do not want products like protein bars to be consumed every day; protein bars contain high protein, but even if their content is labeled ‘sugar-free,’ sugar can come from dried fruit. Although consuming dried fruit is valuable, eating fresh fruit in season is always best. It is also important not to exceed the limit in fresh fruit consumption. Consuming oilseeds with fruit instead of a protein bar every day is much more nutritious and healthier.”