Yeditepe University Kozyatağı Hospital Pediatrics and Pediatric Allergy and Immunology Specialist Prof. Dr. Hülya Ercan Sarıçoban answered the questions about what/how much children should consume at which meals.

What Should Be the Ideal Nutrition Plan For School-Children?

School-age children cover a wide range of ages from preschool to high school. Therefore, the amount of nutrients varies according to the age groups of children. However, some basic principles apply to all age groups. For example, consuming foods in all food groups during the day and definitely having breakfast...

 What and How Much to Eat at Which Time of Meal?

• Breakfast 

Regardless of the age group, breakfast is a meal that should not be skipped. Breakfast is most associated with school success, concentration, prevention of obesity, and ensuring healthy growth development. Therefore, children of all ages should definitely do this most valuable meal at home or school.

There must be a protein group at breakfast. Ideally, eggs and milk. If the child does not have an allergy or a condition that prevents him/her from eating eggs, an egg and a glass of milk should be consumed. If possible, a cheese or vegetable omelet may also be preferred. Thus, they may have taken together the protein and calcium sources they need to take in a day and many mineral vitamins. 

Especially during the year, children can get bored with the same breakfast, so a healthy toast can also be a breakfast meal from time to time. Cheese and tomato toast to be made with two slices of whole-grain or sourdough bread can also be preferred, only if it is not every day.

With a classic breakfast consisting of a matchbox size of cheese, 4-5 olives, a teaspoon of good quality honey, and two slices of whole-grain or sourdough bread, a healthy meal can be made with the products to be made in a balanced way from the nutritional pyramid. 

If children want, they can also consume fresh or dry fruits, greens, tomatoes, and cucumbers for breakfast. According to the child's eating capacity, the amounts can be increased. The important thing is to be able to eat the nutrients in the basic nutrition pyramid in a balanced and sufficient way.

If the children do not have breakfast...

It is known that breakfast is directly related to obesity in children. Obesity is also the most important cause of insulin resistance and metabolic diseases. These problems are more common in children who do not have breakfast. Again, it is seen that children who skip this meal, which is very important for a strong immune system, get sick more often. Inadequate nutrition can lead to a decrease in vitamin B12 and iron, which can lead to results such as distraction, weakness, fatigue, and concentration disorder. 

• Lunch

Lunch can be on two different occasions. The first is those who take their lunch with them and the second is those who eat it at school.

If a school has its own dietitian or has a catering company employing a dietitian, meals are usually balanced. In other words, menus including vegetables, rice, or pasta as carbohydrates, dried legumes, yogurt, salad, and fruit are sufficient for lunch.

However, when children are alone, they may try to eat just soup and pasta. At this point, it falls on the parents. Children should be told what they should eat and encouraged. It may also be a different solution if vegetables and meat are served in larger portions, while carbohydrates are served in smaller portions, making them less attractive. 

Children who take their own lunch should have their food bag made of healthy products. The food bag should be divided into sections. Foods containing protein and carbohydrates should be preferred. For example, a sandwich made with healthy products that the child can love would be appropriate. Fresh fruits can be consumed instead of fruit juice. Drinks such as ayran and kephir should be preferred as beverages. Fast food products should not be consumed as much as possible.

• Snack

For dinners, it is best to make a correct menu by taking a list of the meals the child eats throughout the day or by asking the child. For example, a child who eats pasta should be given protein such as meat, fish, and meatballs at dinner. Water consumption is also very important. From childhood, we should try to make it a habit for children to drink water.

• Dinner 

For dinners, it is best to make a correct menu by taking a list of the meals the child eats throughout the day or by asking the child. For example, a child who eats pasta should be given protein such as meat, fish, and meatballs at dinner. Water consumption is also very important. From childhood, we should try to make it a habit for children to drink water.