Nutrition in School-Age Children and Sample Menu

The school period is a time of physical growth and change, where children step out of the secure environment of their families and engage with the broader societal culture. It is a phase of identity formation, shaping their future adult lives. During this period, which covers ages 6 to 12, the foundations of lifelong habits are established. Growth in this stage is slow and continuous, but it accelerates during adolescence. A significant amount of energy, as well as proteins, vitamins, and minerals, are required for this growth process.

The goal of child nutrition is to ensure normal and healthy growth and development while fostering healthy eating habits. The most common nutritional disorders seen in this age group include underweight or obesity, iron deficiency anemia, vitamin and iodine deficiencies, and dental cavities. Unfortunately, obesity is often accompanied by serious health problems such as metabolic syndrome.

A child's eating habits are primarily influenced by their family and friends. However, advertising and online content also significantly impact children during this period. To instill healthy eating habits, nutrition education should begin at home, continue in schools with the support of teachers, and be reinforced by creating environments and activities that promote healthy eating.

Studies on school children show that a large majority go to school without having breakfast. Breakfast provides the necessary energy for brain functions and significantly affects learning capacity. In addition to scientific studies, discussions with my teacher friends
have provided many observational examples of how breakfast and snacks influence students' school performance. Therefore, I believe that children should start their day with breakfast at home or through school-provided breakfast arrangements.

Nutritional Recommendations

• Maintain a Regular Eating Schedule: Children cannot endure hunger as well as adults. Without a structured eating routine, they tend to consume more junk food, leading to reduced appetite during main meals. Planning both main meals and snacks ensures that children meet their energy needs with nutritious foods while avoiding unhealthy snacking habits.

• Encouraging Breakfast Consumption: If a child does not like breakfast or has never developed the habit, offering a milk and fruit combination to start the day may be helpful. Engaging them in preparing creative breakfast plates can also encourage participation. However, it is essential to avoid rushing or creating stressful situations around breakfast time.

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  Make Mealtime a Quality Family Experience: Everyone knows that actions speak louder than words. Instead of telling children what is right, we should show them! Preparing and eating healthy meals together as a family has both physiological and psychological benefits. It helps children develop healthy eating patterns, adopt social behaviors, refine their taste for nutritious foods, and feel secure in an environment where they can express themselves. Additionally, it fosters a sense of responsibility. Avoiding stressful or negative discussions during meals is crucial to prevent children from developing negative associations with food.

• Allow Children to Make Their Own Choices: Children are intuitive eaters. They should have the freedom to decide how much to eat and the ability to refuse foods they do not like. Encourage them to try new foods without pressure and involve them in meal planning and preparation. This will increase their willingness to eat. For example, consistently offering sliced fruits and vegetables while eating them yourself sets a good example. Even if they initially refuse, they will gradually become accustomed to these healthy options and eventually be more open to trying them.

• Snacks Help Sustain a Healthy Eating Routine: When chosen carefully, snacks can effectively regulate appetite and enhance school performance.

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  A Child’s Overall Diet Matters More Than a Single Meal or Day: Children may go through phases where they reject certain foods or skip meals. This could be due to minor illnesses, psychological phases, or other temporary factors. These are normal occurrences, and there is no need to worry. It is essential to remain consistent in meal planning and invitations to eat without forcing the child. Making mealtime fun with games or family activities can help overcome these phases—for example, movie night snacks, creative breakfast plates, or colorful smoothies made from fruits.

Sample Weekly School Menu

	Breakfast	Snacks
Monday	Milk Scrambled egg with cheese sprinkled parsley-mint Whole wheat bread	Fruit salade Nuts
Tuesday	Fresh home-squeezed orange juice Cheese Olives Whole wheat bread	Home made cookies Milk
Wednesday	Milk Crépe Cream cheese Honey	Small sandwich with cheese Home made lemonade
Thursday	Milk Omelette with cooked vegetables Little carotte slices Whole wheat bread	Probiotic Yogurt Sliced Fruits
Friday	Fresh home-squeezed smoothies Toast with cheese	Home made carrot cake Milk

SOURCES:

For the funny breakfast plate and recipe ( a Turkish page ) : https://yemek.com/tarif/pofuduk-pancakeli-kahvalti-tabagi/

SCIENTIFIC REFERENCES:

Okul Öncesi ve Okul Çağı Çocuklara Yönelik Beslenme Önerileri ve Menü Programları,  Türkiye Halk Sağlığı Kurumu, Yayın 915, Ankara 2013

Association between breakfast consumption and educational outcomes in 9–11-year-old children, Public Health Nutrition , Volume 19 , Issue 9 , June 2016 , pp. 1575 - 1582, DOI: https://doi.org/10.1017/S1368980015002669

A healthy breakfast each and every day is important for students' motivation and achievement, Journal of School Psychology, Volume 104, June 2024, 101298

Determinants of fruit and vegetable consumption among 6–12-year-old children and effective interventions to increase consumption, Journal of Human Nutrition and Dietetics, Volume18, Issue 6, December 2005, Pages 431-443, DOI: 

https://doi.org/10.1111/j.1365-277X.2005.00648.x