The requirements of the current period have closely affected the health of children. Specialist Dyt. and Exp. Clinical Psychologist Merve Öz said that many factors such as the limited time for children to go out, the inability to do any physical activity to throw their energy off, the increase in the time they are dependent on the screen due to online lessons, of course, in addition to the inactivity, the increased amount of food and the frequency of eating resulted in weight gain in some of the children. drew attention. Specialist Dyt from Yeditepe University Koşuyolu Hospital said that it is possible to prevent children from eating healthier and gaining weight with simple precautions. and Exp. Clinical Psychologist Merve Öz listed the following recommendations…
Determine meals and meal times and do not go beyond these meals
Underlining that children should have 3 main meals: breakfast, lunch and dinner, Uzman Dyt emphasized. and Exp. Clinical Psychologist Merve Öz said that when there is no snack, children have a constant snack, so snacking provides calorie control. He explained the following about planning the snacks: “Children should be planned as a snack between breakfast and lunch, a break between lunch and dinner, and at least 5 snacks should be determined and the time of these snacks should be determined. According to the needs of the child, one more snack can be added after dinner and between lunch and dinner. However, it is very important to prevent children from eating outside of these hours by determining the main meals and snack times. "
Explaining that in children who develop continuous snacking behavior, foods with high water content such as cucumber, lettuce and carrots may be preferred in addition to main and snacks until they adapt to the hours. Dyt. Merve Öz gave healthy snack alternatives:
- 1 portion fruit & 2 whole walnuts
- 1 cup of kefir or
- 1 slice of bread & 1 slice of feta cheese & lots of greens
- 1 handful of chickpeas & 1 tablespoon of raisins
- 3 dried apricots + 6 almonds
- 1 bowl of yogurt & 3 tablespoons of oatmeal
- 1 thin slice of homemade mother cake + 1 glass of milk
- 1 home made mother cookie + 1 glass of milk.
Do not serve food during online classes or when the attention is in a different place
Noting that eating behavior while studying is learned by children, this behavior continues afterwards, Uzm. Dyt. Merve Öz said that when this behavior becomes a habit, it is not possible to study without eating at the table and weight control becomes difficult. On the other hand, Uzm pointed out that eating makes it difficult to focus on the lesson and reduces the efficiency of the study. Dyt. Merve Öz said the following on the subject: “Actually, in this case, children cannot focus on the lesson. When they concentrate on the lesson, they are unaware of what they are eating. They notice that the fruit bowl or the bowl of nuts has run out when they reach for it again. He becomes unconsciously consuming the whole plate not because it is actually hungry, but because of the habit of hand. "
Give your child a habit of drinking water
Speaking, “Water consumption is an extremely important habit in all age groups and a sufficient amount of water must be consumed during the day for general health,” Uzm said. Dyt. Merve Öz said, “The habit of drinking water is very difficult for children. To achieve this, your child must have a water bottle on his desk. It should be provided to drink water between lessons. In this way, it will be much easier to get rid of unnecessary eating habits, ”he said.
Do not carry food after children
It is important that the place to eat at home is fixed and this place is a kitchen table or any table. Because the place to eat becomes a habit after a while. Underlining that there is a difference between sitting, eating consciously and strolling standing or lying in front of the TV, Uzm has a difference. Dyt. Merve Öz continued her words as follows: “Children get hungry more quickly after activities such as watching television or computer games while eating a meal. Instead, by chatting with the family, there is a better feeling of satiety after the meal eaten at the table. "
Avoid packaged foods, do not keep them at home.
Reminding that packaged foods such as chocolate, biscuits and chips attract more attention of children and they prefer them first for eating, Uzm. Dyt. Merve Öz said, “For this reason, the healthiest thing is not to take home packaged products. Instead, it should be giving home-made products provided that the amount is controlled ”.
Make sure children taste the flavors of fruits and vegetables.
Saying that children's consumption of fruits and vegetables is also very important in developing resistance against diseases, Uzm from Yeditepe University Hospital. Dyt. and Exp. Clinical Psychologist Merve Öz continued her words as follows: “Vegetables and fruits rich in minerals and vitamins also help the intestines to function regularly. In addition, there will be less space for calorie foods as it will fill some of the stomach volume and create a feeling of satiety. Introducing children with vegetables and fruits at an early age will also be beneficial in preventing the habit of choosing food. In this way, they will choose less food. As they get older, children who are biased towards new tastes continue their lives without ever looking at the taste of some vegetables and never consuming them again. Therefore, children should be introduced to all vegetables and fruits at an early age. "