Care of food in school going children - బడి పిల్లల ఆహారం విషయంలో జాగ్రత్తలు
ఆహారంలో విటమిన్లు, ప్రొటీన్లు, కొవ్వు, పిండి పదార్ధాల్లాంటివి అన్నీ ఉన్నాయా? లేదా? చూసుకోవాలి. బడి పిల్లల ఆహారం విషయంలో జాగ్రత్త తీసుకుంటే...వారి ఆరోగ్యం బాగుంటుంది...చదువూ సాఫీగా సాగుతుంది.
ప్రొటీన్స్‌, కార్భోహైడ్రెడ్స్‌...
విద్యార్ధుల్లో శరీర పెరుగుదలకు ప్రొటీన్స్‌ ఎంతో ముఖ్యమైనవి. రోగ నిరోధక శక్తిని కూడా ప్రొటీన్స్‌ పెంచుతాయి. గాయాలు తగిలినా ప్రొటీన్స్‌ ఎక్కువగా ఉండడం వలన త్వరగా తగ్గుతాయి. కోడిగుడ్లు, పప్పు దినుసులు, మొలకెత్తే విత్తనాల్లో ఇవి ఎక్కువగా ఉంటాయి. ఇక కార్భోహైడ్రెడ్స్‌ అంటే పిండి పదార్ధాలు. ఇవి శక్తినిస్తాయి. జీవనశైలికి శక్తి ఎంతో అవసరం. పిండి పదార్ధాలు విద్యార్ధులకు గ్లూకోజ్‌లా పనిచేస్తాయి. చిరు ధాన్యాలు, బియ్యం, గోధుమలు, రాగులు తదితర వాటి వల్ల ఇవి సమృద్దిగా లభిస్తాయి.
కొవ్వు పదార్ధాలు...
కొవ్వు పదార్ధాలతో విద్యార్ధులకు ఎంతో మేలు జరుగుతుంది. శరీరంతో పాటు లోపల ముఖ్య భాగాలైన మూత్రపిండాలు, గుండె లాంటి వాటికి రక్షణ కవచాల్లా ఉంటాయి. కొవ్వు పదార్ధాలు తక్కువగా ఉన్నవారు వాతావరణంలో మార్పులు తట్టుకోలేకపోతారు. మాంసం, వెన్నె, నెయ్యి, పాలు, పల్లి నూనె, గింజలు తీసిన వంట నూనె శరీరానికి ఎంతో ప్రయోజనకరంగా ఉంటుంది. కొవ్వు పెరిగి అది ఎముకలకు రక్షణగా నిలుస్తుంది.
గుడ్డు...
కోడి గుడ్డు పిల్లలకు ఎంతో ఆరోగ్య ప్రదాయిని. రోజుకు ఒక గుడ్డు చొప్పున కోడిగుడ్డు తినిపిస్తే వారి ఆరోగ్యానికి భరోసా లభించినట్లు అవుతుంది. కోడి గుడ్డులోని నీలం తినిపిస్తే పిల్లలకు కొవ్వు లభిస్తుంది. వంద శాతం పౌష్టికాహారం లభించేది గుడ్డులోనే అనే విషయం చాలా మందికి తెలియదు. 11రకాల ఆవ్లూలు గుడ్డులోనే లభిస్తాయి.
మినరల్స్‌...
మినరల్‌ తక్కువగా ఉండడంతో విద్యార్ధుల్లో ఎముకలు, దంతాల పెరుగుదల నిలిచిపోతుంది. రక్తస్రావం త్వరగా అదుపులోకి రాదు. నాడీ వ్యవస్థలో చైతన్యం కొల్పోతుంది. కండరాలు పని చేయవు. జీవక్రియ మెతకబడుతుంది. అలాగే ఐరన్‌ను రక్తంలో ఉండే ధాతువులు తక్కువ అయినా ప్రమాదమే. రక్తంను ఆక్సిజన్‌తో వివిధ భాగాలకు చేరవేయడానికి ఐరన్‌ కీలక భూమిక పోషిస్తుంది. శారీరక, మానసిక స్థిరత్వానికి మాంసం, కోడిగుడ్లు, చేపలు, పాలు, కూరగాయలు, పండ్లు, ధాన్యాలు, రాగులు, కర్జూరా, బాదం, ఖాజు బాగా తినిపించాలి.
అయోడిన్‌...
అయోడిన్‌ లోపిస్తే అనారోగ్యం తప్పదు. థైరాయిడ్‌ హార్మోన్లను ఉత్పత్తి చేయడంలో ప్రధాన పాత్ర వహిస్తుంది. అయోడిన్‌ తక్కువ అయితే జ్ఞాపక శక్తి తగ్గుతుంది. దీనితో విద్యార్ధులు చదువుతున్నప్పటికి వాటిని గుర్తుంచుకోలేకపోతారు. జింక్‌ కూడా రోగ నిరోధక శక్తిని పెంచుతుంది. కాబట్టి పిల్లలకు చేపలు, రొయ్యలు, పండ్లు, కూరగాయలతో పాటు బాగా తినిపించాలి. ప్రభుత్వం కూడా అయోడిన్‌, ఐరన్‌ కలసిన ఉప్పును మార్కెట్‌లో లభిస్తుంది.
మొలకెత్తిన విత్తనాలు...
మొలకెత్తిన విత్తనాలు తినడం ఎంతో మంచిది. వీటిని ఇంట్లోనే తయారు చేసుకోవచ్చు. పెసర్లు, శెనగలు, రాగులు, బబ్బర్లు, పల్లిdలు, కర్జూరా. వీటిని రాత్రి తడిగుడ్డలో చుట్టి ఉంచాలి. తెల్లవారేసారికి మొలకలు వస్తాయి. వాటిని ప్రతి రోజు పిల్లలకు తినిపించాలి. విటమిన్లు, పోషక పదార్ధాలు లభిస్తాయి. మార్కెట్లోనూ దొరుకుతాయి.
పిల్లలపై ప్రభావం:
- ప్రొటీన్లు, కొవ్వు పదార్ధాలు, పిండి పదార్ధాలు, విటమిన్ల లోపంతో విద్యార్ధులపై అనేక ప్రభావం చూపుతుంది.
- విద్యార్ధుల్లో తొందరగా అలసట రావడం.
- చదువులో వెనకబడడం.
- జ్ఞాపకశక్తి తగ్గడం.
- రోగనిరోధకశక్తి తగ్గిపోతుంది.
- వ్యాధులు ఎప్పుడు వస్తాయి.
- దృష్టి లోపాలు వస్తాయి.
- దంతాలు, ఎముకల సమస్యలు.
- పుస్తకాల బ్యాగులు మోయలేకపోవడం.
- చురుగ్గా ఉండకపోవడం.
- క్రీడలపై నిరాసక్తి.
ENGLISH VERSION :
A Healthy Diet for School-Going Children
We know that a healthy diet for children of school-going age is essential for growth, learning, sport and activities, and in later years for puberty, but what exactly constitutes a healthy diet? How, as parents can you ensure that the food you give your children both at home and for school meets their nutritional needs?
Before we look at what a child should be eating, let’s focus on mealtimes and eating habits: Children and teenagers should have 3 regular meals and 1-2 snacks each day to get the maximum amount of energy and nutrients which they require. Eating family meals together is an important way of encouraging them to enjoy a variety of foods which helps to balance the diet. It also teaches children table etiquette and provides the family with much needed time together.
Breakfast is the most important meal of the day as it helps stabilise blood sugar levels which may make it less likely that the child will crave sugary, sweet foods later on. There is also some evidence to suggest that adults and children who eat breakfast regularly are less likely to be overweight than those who don’t. Many studies have found a positive relationship between eating breakfast and learning ability, attention span and general wellbeing. Try to lay the breakfast table the night before which will avoid a frantic rush in the morning, and will encourage the family to sit down to this essential meal. See below for some healthy lunchbox ideas and make sure that your child has packed sufficient snacks and drinks for the day if they are involved in afternoon sports and activities.
From around the age of five years children should be following the principles of healthy eating which are recommended for adults. The eatwell plate developed by the Food Standards Agency in the UK, shows the types and proportions of foods needed for a healthy balanced diet. It is not necessary to achieve this balance at every single meal however this should be the aim over a week or month.
Healthy Foods:The nutrients children need are found in the following food groups:
Bread, rice, potatoes, pasta & other starchy foods: This is one of the groups which should be eaten in the largest proportion. At least one food from this group should be given with each meal. These foods provide carbohydrate for energy, B vitamins, fibre and some iron and zinc. They include: breakfast cereals, bread, pasta, rice, chapatti, couscous, potatoes and foods made with flour. An easy way to increase fibre in the diet is to include some wholegrain varieties of these foods for example wholemeal or granary bread, brown rice or whole wheat muffins.
Fruit and Vegetables: A third of your child’s total food intake should come from this group. They should be included at every meal and at least five portions should be given each day. Fruit and vegetables provide Vitamin C and A, fibre, flavanoids and some have a little iron. This group includes all fresh and frozen fruits and vegetables, unsweetened fresh fruit and vegetable juices, and dried fruits.
Milk and Dairy Foods: Children should have three servings of milk, yoghurt or cheese each day. Milk and dairy foods provide protein, calcium, B vitamins and iodine. Reduced or lower fat varieties are just as nutritious as full fat versions and are recommended from 2 years if the child is eating well and has a varied diet. Calcium enriched Soya products can also be used as a healthy alternative.
Meat, fish, eggs, beans & other non-dairy sources of protein: These sorts of foods (except fish) are needed twice a day. It is recommended that two portions of suitable fish (one of which should be oily) are given per week. These foods provide the growing child with protein, iron, zinc, magnesium, B vitamins and vitamin A. Oily fish is the best source of omega 3 fatty acids which potentially may improve brain function and has been shown to help protect against coronary heart disease. Try to trim the visible fat off beef, pork and lamb and remove the skin from chicken and turkey meat before cooking. Lentils, chick peas, red kidney and baked beans make good curries and casseroles. Sausages, burgers, chicken nuggets and fish fingers tend to be higher in fat and salt – try offering these less frequently or making your own lower fat varieties.
Foods & drinks high in fat and/or sugar: These foods should be eaten in small amounts as they are high in calories and sugar and contain very few nutrients. While children need small daily amounts of healthy fats and oils e.g. margarine thinly spread on sandwiches or small amounts of vegetable oil used in cooking; foods such as pastries, chocolate, crisps, cakes, sweets and ice cream should be offered only once or twice a week as a treat.
Healthy Drinks:Ensure that your child has a drink with each meal and at least once between meals. More fluids should be given in hot weather and during sport. Although pure fruit juices contain many nutrients, they also contain sugars which are bad for teeth if sipped over long periods between meals. Squashes contain added sugar and so they should be diluted well with water. Together with fruit juices, squash should only be offered at mealtimes. The most suitable drinks for children are water and semi-skimmed milk as they do not damage teeth. All fizzy drinks, including 'diet' varieties contain very few nutrients and can be very filling which may reduce your child’s appetite for healthy, nutritious food at mealtimes.
SaltMost people, including children, have a lot more salt than they should. Having too much salt can affect your child’s health by increasing their chances of heart disease and stroke in later life. The maximum amount of salt a child should have per day depends on their age:
• 4 to 6 years – 3g salt (1.2g sodium)
• 7 to 10 years – 5g (2g sodium)
• 11 and over – 6g (2.5g sodium)
If you can, choose products that say ‘low in salt’ or 'no added salt'. Cut down on salty snacks and avoid adding salt to food when you are cooking or at the table.
Before we look at what a child should be eating, let’s focus on mealtimes and eating habits: Children and teenagers should have 3 regular meals and 1-2 snacks each day to get the maximum amount of energy and nutrients which they require. Eating family meals together is an important way of encouraging them to enjoy a variety of foods which helps to balance the diet. It also teaches children table etiquette and provides the family with much needed time together.
Breakfast is the most important meal of the day as it helps stabilise blood sugar levels which may make it less likely that the child will crave sugary, sweet foods later on. There is also some evidence to suggest that adults and children who eat breakfast regularly are less likely to be overweight than those who don’t. Many studies have found a positive relationship between eating breakfast and learning ability, attention span and general wellbeing. Try to lay the breakfast table the night before which will avoid a frantic rush in the morning, and will encourage the family to sit down to this essential meal. See below for some healthy lunchbox ideas and make sure that your child has packed sufficient snacks and drinks for the day if they are involved in afternoon sports and activities.
From around the age of five years children should be following the principles of healthy eating which are recommended for adults. The eatwell plate developed by the Food Standards Agency in the UK, shows the types and proportions of foods needed for a healthy balanced diet. It is not necessary to achieve this balance at every single meal however this should be the aim over a week or month.
Healthy Foods:The nutrients children need are found in the following food groups:
Bread, rice, potatoes, pasta & other starchy foods: This is one of the groups which should be eaten in the largest proportion. At least one food from this group should be given with each meal. These foods provide carbohydrate for energy, B vitamins, fibre and some iron and zinc. They include: breakfast cereals, bread, pasta, rice, chapatti, couscous, potatoes and foods made with flour. An easy way to increase fibre in the diet is to include some wholegrain varieties of these foods for example wholemeal or granary bread, brown rice or whole wheat muffins.
Fruit and Vegetables: A third of your child’s total food intake should come from this group. They should be included at every meal and at least five portions should be given each day. Fruit and vegetables provide Vitamin C and A, fibre, flavanoids and some have a little iron. This group includes all fresh and frozen fruits and vegetables, unsweetened fresh fruit and vegetable juices, and dried fruits.
Milk and Dairy Foods: Children should have three servings of milk, yoghurt or cheese each day. Milk and dairy foods provide protein, calcium, B vitamins and iodine. Reduced or lower fat varieties are just as nutritious as full fat versions and are recommended from 2 years if the child is eating well and has a varied diet. Calcium enriched Soya products can also be used as a healthy alternative.
Meat, fish, eggs, beans & other non-dairy sources of protein: These sorts of foods (except fish) are needed twice a day. It is recommended that two portions of suitable fish (one of which should be oily) are given per week. These foods provide the growing child with protein, iron, zinc, magnesium, B vitamins and vitamin A. Oily fish is the best source of omega 3 fatty acids which potentially may improve brain function and has been shown to help protect against coronary heart disease. Try to trim the visible fat off beef, pork and lamb and remove the skin from chicken and turkey meat before cooking. Lentils, chick peas, red kidney and baked beans make good curries and casseroles. Sausages, burgers, chicken nuggets and fish fingers tend to be higher in fat and salt – try offering these less frequently or making your own lower fat varieties.
Foods & drinks high in fat and/or sugar: These foods should be eaten in small amounts as they are high in calories and sugar and contain very few nutrients. While children need small daily amounts of healthy fats and oils e.g. margarine thinly spread on sandwiches or small amounts of vegetable oil used in cooking; foods such as pastries, chocolate, crisps, cakes, sweets and ice cream should be offered only once or twice a week as a treat.
Healthy Drinks:Ensure that your child has a drink with each meal and at least once between meals. More fluids should be given in hot weather and during sport. Although pure fruit juices contain many nutrients, they also contain sugars which are bad for teeth if sipped over long periods between meals. Squashes contain added sugar and so they should be diluted well with water. Together with fruit juices, squash should only be offered at mealtimes. The most suitable drinks for children are water and semi-skimmed milk as they do not damage teeth. All fizzy drinks, including 'diet' varieties contain very few nutrients and can be very filling which may reduce your child’s appetite for healthy, nutritious food at mealtimes.
SaltMost people, including children, have a lot more salt than they should. Having too much salt can affect your child’s health by increasing their chances of heart disease and stroke in later life. The maximum amount of salt a child should have per day depends on their age:
• 4 to 6 years – 3g salt (1.2g sodium)
• 7 to 10 years – 5g (2g sodium)
• 11 and over – 6g (2.5g sodium)
If you can, choose products that say ‘low in salt’ or 'no added salt'. Cut down on salty snacks and avoid adding salt to food when you are cooking or at the table.
Healthy ideas for lunchboxes:Lunchboxes don’t have to be boring! Lunch should be a balanced meal consisting of a starchy food, protein, some dairy foods, fruit and vegetables and a drink, as demonstrated by the eatwell plate. Try the following nutritious ideas;
• Choose different types of bread for more variety eg bread rolls, pitta bread, chapatti, naan, bagels, baguette, crispbread, crackers and tortilla wraps. Use wholegrain/ wholemeal/ wholewheat/ brown varieties of bread for higher fibre options.
• Experiment with the following fillings: tuna, cucumber and sweet corn; ham, low fat cream cheese and tomato; cheese, pickle and salad; egg mayonnaise and watercress; chicken and salad; turkey, salad and cranberry sauce; hummus and fresh red and yellow peppers.
• Stir fry noodles with vegetables and chick peas, lean beef or lean pork
• Try leftover pasta mixed with low fat salad dressing or pesto, vegetables and olives and sprinkled with parmesan cheese.
• Rice and tinned salmon salad with peas, red pepper and spring onion.
• Potato salad with chopped hard boiled egg and tomatoes.
• Couscous and chicken salad with spring onion, yellow pepper and baby tomatoes.
• Grilled chicken drumsticks, carrot, red pepper and cucumber sticks and a slice of fruit bread.
• Try wholemeal pita ‘pizzas’. Spread pita with tomato purée, add low fat cheese, top with vegetables, chicken or tuna and pop under the grill.
• Add a dairy dessert or drink e.g. a carton of semi-skimmed milk, low fat yoghurt, fromage frais, or fruit smoothies made with fresh fruit and semi-skimmed milk Try freezing the yoghurt or smoothie the night before to make it cold and slushy by mid-morning. Reduced fat cheese triangles can also be added to the meal.
• Remember to add one or two pieces of fruit or make a small fruit salad. You can also include dried fruit e.g. raisins. Make melon and satsuma kebabs for fun or set fruit pieces in jelly.
• Send drinks to school in an insulated flask to ensure they stay cool during summer. Alternatively place the full water bottle or pure fruit juice carton in the freezer overnight so that they are thawed by lunch time, providing a refreshing drink.
Healthy eating starts at home and should be encouraged from a young age. Remember, children will take their lead from you. Make mealtimes structured but fun, and be enthusiastic about trying new foods. Children will then be much more likely to experiment with a wide range of tastes, ensuring optimum nutrition for their growing bodies and minds.