Proper nutrition for children at school plays a vital role in enhancing their health and improving their academic performance. By providing proper nutrition to children at school, their physical and mental development can be enhanced and their energy and concentration levels supported. In this context, providing the right advice to achieve proper nutrition for children at school is extremely important.

Proper nutrition for school-age children

Proper nutrition for school-age children is of great importance, as they are at a crucial stage of growth and development and need balanced nutrition to support their health and mental and physical performance. Here are some tips for achieving proper nutrition for children at school:

•  Breakfast: Breakfast is considered the most important meal of the day for school-age children. You should provide a balanced breakfast that includes a source of protein such as eggs or yogurt, as well as a source of complex carbohydrates such as oatmeal or whole-grain bread and fruit. A good breakfast helps enhance focus and attention and provides children with the energy needed to start their day.

•  Main meals: Lunch and dinner should include a variety of healthy foods. It is preferable to include a source of protein such as grilled meat, fish, or boiled chicken, a source of complex carbohydrates such as brown rice or sweet potatoes, and various vegetables. You can also eat whole grains such as juices and whole pasta.

•  Snacks: Children need healthy snacks between main meals to meet their nutritional needs and prevent extreme hunger. It is preferable to serve fresh fruits, chopped vegetables, natural yogurt and roasted nuts. You can also prepare homemade snacks such as healthy sandwiches or natural juices.

•  Drink water: Children should be encouraged to drink water regularly during the day. Water is the best drink for hydration and hydration, and helps avoid dehydration and improve body functions.

•  Control sugars and salt: Children should limit their intake of refined sugars such as sweets, soft drinks, and sweetened juices, as well as limit consumption of excess salt.

The importance of providing balanced meals

Providing children with balanced meals containing fruits, vegetables, proteins and whole grains is of great importance in achieving their growth and physical and mental development. Here are some reasons why it is important to provide these nutrients:

•  Providing energy: Fruits, vegetables, and whole grains are excellent sources of complex carbohydrates that provide the energy needed for children. These foods contribute to enhancing children’s activity and motivating them to engage in physical and mental activities.

•  Promoting growth and physical development: Proteins are essential for the growth and development of muscles and tissues in a child’s body. Protein sources can be found in meat, fish, eggs, dairy, and legumes. Providing an adequate amount of protein in food helps ensure healthy growth and building of the body.

•  Promoting general health: Fruits and vegetables contain many vitamins and minerals necessary to maintain children’s health. For example, fruits contain vitamin C, watermelon and mangoes contain vitamin A, and spinach contains iron. These nutrients contribute to strengthening the immune system and maintaining healthy skin, eyes and bones.

•  Improve mental functions: Whole grains such as oats, brown rice, and whole wheat contain fiber and other nutrients that promote brain health and improve mental functions. Eating whole grains can help enhance concentration and memory in children.

•  Promoting healthy eating habits: Providing balanced meals and encouraging the intake of fruits, vegetables, proteins and whole grains from an early age contributes to building healthy eating habits for children. They have a positive attitude towards healthy foods and are more accepting of them in the future.

In general, providing children with balanced, comprehensive nutritional meals contributes to meeting their basic nutritional needs and promotes their overall health and development. It is recommended to include a variety of healthy foods in their daily meals and provide the appropriate balance between fruits, vegetables, proteins and whole grains. Children should also be encouraged to drink adequate amounts of water and avoid eating unhealthy packaged or processed foods.

Provide healthy meal replacements  to limit consumption of saturated fats and added sugars

Providing healthy alternatives to fast and packaged foods can be an important step to reducing consumption of saturated fats and added sugars. Here are some healthy alternatives to proper nutrition for children at school that can be included in the diet:

• Healthy sandwiches: Use whole grain bread instead of white bread, as it contains more fiber and nutrients. Diversify your sandwich fillings with healthy proteins such as grilled chicken, smoked meat, or canned beans. Add fresh vegetables like tomatoes, lettuce, and hot peppers to increase nutritional value and add flavor.

•  Cut fruits: It is important to add cut fruits to the proper nutrition for children at school. Cut a variety of fresh fruits, such as citrus fruits, mangoes, apples, grapes, and watermelon. Prepared fruit meals can be prepared in one container for easy access and encourage eating.

•  Natural yogurt: Choose natural yogurt that is free of added sugar and preservatives. Chopped fruits or natural honey can be added as natural supplements to enhance the flavour.

•  Fresh and Home-Prepared Meals: Preparing healthy meals at home allows you to control ingredients and avoid adding saturated fats and added sugars. Use healthy cooking methods such as grilling and baking instead of frying.

•  Eat healthy meals at restaurants: Choose restaurants that offer healthy options and use fresh ingredients. Try ordering meals that contain filling proteins and vegetables as a side dish instead of French fries or fatty dishes.

•  Providing energy: Fruits, vegetables, and whole grains are excellent sources of complex carbohydrates that provide the energy needed for children. These foods contribute to enhancing children’s activity and motivating them to engage in physical and mental activities.

•  Promoting growth and physical development: Proteins are essential for the growth and development of muscles and tissues in a child’s body. Protein sources can be found in meat, fish, eggs, dairy, and legumes. Providing an adequate amount of protein in food helps ensure healthy growth and building of the body.

•  Promoting general health: Fruits and vegetables contain many vitamins and minerals necessary to maintain children’s health. For example, fruits contain vitamin C, watermelon and mangoes contain vitamin A, and spinach contains iron. These nutrients contribute to strengthening the immune system and maintaining healthy skin, eyes and bones.

•  Improve mental functions: Whole grains such as oats, brown rice, and whole wheat contain fiber and other nutrients that promote brain health and improve mental functions. Eating whole grains can help enhance concentration and memory in children.

•  Promoting healthy eating habits: Providing balanced meals and encouraging the intake of fruits, vegetables, proteins and whole grains from an early age contributes to building healthy eating habits for children. They have a positive attitude towards healthy foods and are more accepting of them in the future.

When you provide these healthy alternatives, you can improve diet quality and reduce saturated fats and added sugars. It is also important to engage in regular physical activity and drink the right amount of water to maintain good health and a healthy lifestyle. Providing children with balanced meals that contain fruits, vegetables, proteins and whole grains is of great importance in achieving their physical and mental growth and development.

Ways to provide a school environment that encourages physical activity and movement

 Providing a school environment that encourages physical activity and movement can contribute to enhancing health and physical fitness for children. Here are some ways that can be followed to achieve this:

•  Playgrounds: Design school playgrounds in a way that encourages movement and physical activity. It provides a variety of sports games and tools, such as balls, bicycles, and group games.

•  Active Breaks: Schedule short, active breaks during the school day, where students are encouraged to move and stretch. These breaks can include simple physical exercises or activities that stimulate movement such as breathing exercises or a little dancing.

•  Sports lessons: Within the school curriculum, regular sports lessons can be included to promote physical activity. Offer a variety of sports activities such as volleyball, football, running, swimming and dancing for students to choose from.

•  Competitions and games: Organize sports competitions and participatory games between students and other schools to promote movement and healthy competition. An annual sports day or special sporting events can be organized to enhance team spirit and social interaction.

•  Co-ed sports classes: Offer co-ed sports classes that encourage girls and boys to participate equally in physical activities. Promote awareness that physical activity is for everyone and can be fun and beneficial regardless of gender.

•  School Activities: Organize school activities that encourage movement and physical activity, such as hiking trips, bow and arrow sports, or wall climbing. Offer additional school programs such as yoga or Pilates to enhance flexibility, balance, and general fitness. 

• Positive role model: Provide teachers and school staff with a positive role model for themselves by practicing physical activity and movement. Teachers encourage students to participate in physical activities and set a living example for them.

•  Health Awareness: Organize health awareness campaigns that focus on the importance of physical activity and daily movement for health and wellness. Provide simple information and tips to students on how to maintain an active and healthy lifestyle.

•  Physical environment: Provide an appropriate physical environment in the classroom, such as using wheelchairs or protective boards to encourage movement and mobility between classes.

•  External classes: Take advantage of the environment surrounding the school, such as parks or playgrounds, to hold physical activities and outdoor games. Organize nearby field trips for walking or biking to encourage movement outside the classroom.

By following these measures, you can provide a school environment that encourages physical activity and movement and contributes to promoting health and physical fitness for children.

Dinner for school children

It is very important to pay attention to school children’s dinner because it gives them great energy and helps them focus. Here are some examples of school children’s dinner:

• Cheese sandwich: Use whole-grain bread and add the child’s favorite slices of cheese with vegetables such as tomatoes, colored peppers, and cucumbers.

 

•  Fruit yogurt: Serve a cup of natural yogurt with favorite pieces of fruit such as strawberries or sliced grapes. You can add a little honey or toasted oats for extra nutrition.

•  Apple slices with peanut butter: Cut the apples into thin slices and serve with a spoonful of natural peanut butter. Peanut butter contains healthy fats and proteins that help keep you feeling full longer.

•  Frozen Fruit Selection: Prepare a selection of frozen fruits such as mango pieces, berries and bananas. You can place the frozen fruits in a bowl and serve them as a refreshing snack.

•  Whole-grain toast with butter and honey: Use a slice of whole-grain toast and spread it with peanut butter and honey. You can cut toast into fun shapes like squares or circles using cookie cutters.

•  Yogurt and fruit juice: Mix natural yogurt with the child’s favorite pieces of fruit in a blender until smooth. Serve the resulting juice cold and refreshing.

Avoid eating heavy meals before bed and make sure to eat a light meal an appropriate amount of time before bed to avoid any digestive problems. The size of the snack should be small and light on the stomach. It should be emphasized that water is provided as a healthy and refreshing drink for children. You can also modify and adapt these ideas according to school children’s preferences and needs and potential dietary restrictions.

The role of Elmadrasah.com platform in giving advice on obtaining proper nutrition for children at school

Elmadrasah.com platform is an educational platform that provides a wide range of educational resources and information for parents, teachers, and children. The platform may provide advice and resources on proper nutrition for children at school.

 Below we explain the most important things that the platform does

•  Providing information about healthy food, balanced nutrition, and basic nutritional components that children need.

•  Provide advice to parents on how to prepare healthy, delicious meals for children, encouraging the inclusion of a variety of fruits, vegetables, whole grains and healthy proteins.

•  Providing weekly or monthly nutritional plans that help parents organize children’s meals in a healthy and balanced manner.

•  Providing tips for dealing with harmful or high-calorie foods and how to reduce their consumption.

•  Providing information about common food allergies and how to deal with them.

•  Encouraging physical activity and providing resources about appropriate sports and movement activities for children.

Parents should make appropriate use of these resources and advice and ensure they match the child’s individual needs and circumstances. It may also be helpful to consult a nutritionist for advice tailored to the child’s individual condition.

 At the conclusion of this article, we renew our call to parents and educators to focus on the importance of providing proper nutrition for children at school. Proper nutrition for children at school has a significant impact on a child’s health and development, and can contribute significantly to enhancing their concentration and mental and physical activity during school days. 

Therefore, it is advisable to follow the advice contained in this article, such as providing balanced and varied meals, ensuring that you eat breakfast, encouraging regular drinking of water, providing healthy snacks, encouraging participation in food preparation, and a balance between carbohydrates, proteins, vegetables and fruits. 

By applying these tips, parents can ensure that their proper nutrition for children at school helps them excel in studies and grow healthy.