The new school year begins. The everyday life of young and old students is changing dramatically In addition to school obligations, which require many hours of sitting, physical exercise that contributes to good health and a balanced diet are equally important, as the many obligations of students often push them to they neglect either meals or the quality of the food they consume, which burdens their health.
The issue of a balanced diet for children and adolescents is extremely important, if we take into account that our country is included among the European states with the highest rates of childhood obesity. Recently, the Commissioner for Health and Food Safety in the EU, Ms Stella Kyriakidou, announced an annual study to evaluate the previous EU action plan on childhood obesity, for the period 2014-2020, in order to implement measures to achieve halting childhood obesity in the coming years.
A key conclusion of the relevant studies so far is that Greek children display a higher weight than is scientifically appropriate, at a rate that at certain ages reaches 40%.
How correct are our eating habits?
For this current and extremely important issue, the Pediatrician Popi Kouloufakou-Gratsia, speaking at Greek News and Radio FL, explains to us the importance of improving our dietary habits, increasing physical activity and reducing our sedentary lifestyle, through dispelling widely held "myths" and beliefs.
1st MYTH: Breakfast can be skipped as it is more important for the children to sleep a little more, they are in a hurry to leave for school and make up for it with the next meal of the day.
TRUTH:
- Breakfast is the main meal of the day, as it follows the long night's fasting.
- It fills the child's body with energy in order to cope with the needs of both school and their sports program.
- Students who miss breakfast tend to have lower ability to concentrate and learn in the morning.
- When breakfast is skipped, children are more likely to try to make up for it with a midday meal/snack, which will usually be high in calories and unhealthy.
2st MYTH: During the breaks, the children:
Ø They can eat whatever they want from the school canteen even if it is considered unhealthy. If they eat properly the rest of the day, there is no problem.
Ø They often don't eat until they go to school, either because they don't have time, or because they don't "lose" time from the break. However, that's okay as they eat heartily at lunchtime.
TRUTH:
- The snack during school lessons coincides with tithe. It is very basic as it provides the child with the necessary energy to be efficient in their studies.
- Stops the child's great hunger. So at lunch time he will consume his main meal without additional intake of unnecessary carbohydrates (eg bread and other pastries) or sweets, which are very easy to eat when one feels intense hunger.
- It is also important that the school snack is balanced in quantity and quality. Opt for some fruit, cereal bar or homemade pie.
3st MYTH: My child eats from all food groups, balanced throughout the week. On the weekend he is entitled to eat as much as he wants.
TRUTH:
- Children should consume foods from all food groups. We do not apply strict, low-calorie diets to children as the priority is building a strong skeleton and a strong organism.
- If the child or teenager deviates significantly and consumes large amounts of high-calorie meals, fast food, fried foods and sweets, all this caloric explosion stresses the body, blocks the metabolism and sabotages any attempt at healthy eating that the child has made in the previous days .
- So he is entitled one day during the week to eat sweets or consume something he loves very much, but in moderation, not all together.
- In the following days, he must eat more properly so that he can get back into his diet as easily as possible.
4st MYTH: Children should follow our guidelines for healthy eating and exercise—even when our house is full of "treats" or when we are sedentary—because we have explained to them that we are advising them for their own good and health.
TRUTH:
- Children imitate us and set an example. There is no greater motivation for a child than a parent who leads the way, setting a good example. Children read our actions, not our words.
- Exercise with your child in your free time. Organize outside activities and excursions. Play with your kids.
- Avoid frequent exposure to screens when spending time with your children. The image of you reading a book or engaging in a hobby you love is an important role model for a child.
- Empty cupboards and fridge of unhealthy snacks. Children are more easily distracted when something is in their immediate field of vision.
- Eat home-cooked meals together around the family table as often as possible. It will help them adopt good eating habits while at the same time strengthening the emotional bond between family members.
5st MYTH: Physical activity-sport does not have significant benefits for children and adolescents as it does for adults. A balanced diet is enough to maintain their health and the correct body weight.
TRUTH:
- Ideally, we should encourage children and adolescents to be physically active for at least one hour every day.
- Physical activity is just as important as a healthy diet for children and adolescents:
- Promotes the development of a healthy skeleton, muscles and joints.
- Contributes to gaining a tall stature.
- Maintains a proper body weight.
- It improves self-confidence
- Team sports mainly promote team spirit, cooperation and teach respect towards teammates and coaches.
- A strong cardiovascular system develops.
6st MYTH: Children and adolescents who are physically active are entitled to spend the rest of their day sitting.
TRUTH:
- To get the maximum health benefits one needs to be more active and sit less.
- It is important to take breaks in a sedentary life.
- It is of paramount importance that we limit the time our children spend in front of screens.
7st MYTH: If our children have read their lessons, they have the right to sit in front of screens (TV, computer, cell phone) in order to occupy themselves and relax at mealtime or before bedtime.
TRUTH: According to the American Academy of Pediatrics:
- We always check the content of programs watched by children and teenagers.
- No screens for ages 0-2.
2-5 years old up to one hour daily.
Over 5 years up to 2 hours.
- Excessive viewing of screens is associated with reduced cognitive ability, language use, social and emotional immaturity, aggression, behavioral problems and poor communication with parents.
- The presence of screens in the children's room has been associated with fewer hours and poorer quality night sleep, as well as with overexertion, frequent awakenings and fatigue during the following day.
- Children who eat in front of a screen consume larger amounts of soft drinks and unhealthy snacks, have a higher Body Mass Index, and are more likely to be overweight or obese later in life and in adolescence.
"Adopting a healthier lifestyle is the business of all family members! Each child's nutritional requirements are individual. Consult your pediatrician and discuss your child's nutrition and physical activity plan based on his age and energy needs," concludes Pediatrician Popi Kouloufakou-Gratsia..
photo White77 / https://pixabay.com
