School has started again, and with it the new school year brings a daily routine full of obligations, activities, and challenges. One of the most important issues that concerns parents is their children\u2019s nutrition: how they can have energy, good concentration, and healthy growth. We discussed all of this with Ms. Eleana Petropoulou, a dietitian-nutritionist who works exclusively with children\u2019s nutrition.<\/p>\n
For a diet to be complete and balanced, it must provide nutrients from all food groups. Fruits and vegetables should be eaten in season, so they can provide the maximum vitamins and fiber, and they should be varied in color. Variety<\/strong> is not just about taste\u2014it is a fundamental building block of a child\u2019s development. Each food group provides different nutrients that are essential for energy, muscle, bone, and brain growth. The more colorful and varied the plate, the more complete the nutrition.<\/p>\n Seasonality<\/strong> is also important: seasonal fruits and vegetables have greater nutritional value and better taste.<\/p>\n If a child refuses a certain food<\/strong>, that does not mean we should exclude it. We can offer it in another form: for example, if they don\u2019t eat chickpea soup, try chickpea fritters; if they don\u2019t like boiled zucchini, add them into burgers, pasta sauce, or bake them in the oven with a tasty yogurt dip. What matters is listening to the child\u2014what they like, what they don\u2019t like\u2014and creating together meals and snacks that are both tasty and balanced.<\/p>\n This is why it is extremely important to cook together with the child.<\/strong> When they participate in preparation\u2014washing vegetables, mixing ingredients, even setting the table\u2014they show greater curiosity and are much more likely to try the food they helped prepare.<\/p>\n Children need:<\/p>\n The daily problem for parents: What should I put in my child\u2019s lunchbox that is healthy and complete? And what happens when they bring it back untouched?<\/p>\n The lunchbox<\/strong> is one of parents\u2019 greatest sources of stress. It needs to be nutritious, practical, and safe. Often, social media platforms like Instagram create a \u201ccompetition\u201d for the most creative or complicated lunchbox. In reality, children need simple, complete meals<\/strong>. Examples:<\/p>\n Hydration<\/strong> is also crucial: encourage your child to drink water throughout the day.<\/p>\n As for fruit<\/strong>, we prefer seasonal fruit rich in fiber and give juices more sparingly. Freshly squeezed juice is not wrong, but it does not replace whole fruit.<\/p>\n What not to put in the lunchbox:<\/strong><\/p>\n If the child brings back the lunchbox untouched, it doesn\u2019t necessarily mean they didn\u2019t like it. They may have been busy or ran out of time. The solution is to involve them in the choice, giving them two or three simple alternatives<\/strong>. Additionally, the parent, as an observer, can \u201ccheck\u201d what the child didn\u2019t eat and include that food group in one of the next meals of the day.<\/p>\n Parties are an important social moment for children. We don\u2019t deprive them of it, but we can offer healthier options: homemade pizzas with vegetables, baked meatballs, fruit salads, or muffins with a little sugar or honey. The key is moderation, balance, and not restriction.<\/p>\n For your own child\u2019s party, you can create the menu together. For example, as a mother, at my children\u2019s parties I always adjust the menu: instead of packaged juice, I serve fresh juice; instead of cake at the entrance, I make fruit cones; or I may eliminate French fries entirely. Since chicken nuggets are very common at parties, I ask for them baked or prefer vegetable patties.<\/p>\n Even if we think children are not listening, we can talk to them about the value of healthy eating while cooking in the kitchen, and we can lead by example by following the same rules ourselves.<\/strong><\/p>\n Food should never be used as a reward, nor should certain foods be demonized. All of us, young and old, can have days when we enjoy a friend\u2019s birthday cake\u2014but not every day.<\/p>\n Nutrition education means teaching a child what a balanced plate looks like, how to recognize hunger and fullness, and how to make the right choices. If a child learns this from a young age, they will manage their weight better and have a healthy relationship with food throughout their life.<\/p>\n But what happens when children ask for junk food, chips, or cheese puffs? The answer is that we don\u2019t need to demonize them. Absolute prohibition makes them more appealing. We can explain that they are \u201csometimes\u201d foods and not for every day. At the same time, we can offer healthy alternatives such as homemade oven-baked chips, low-fat popcorn, or carrot sticks with yogurt dip.<\/p>\n Family meals are important not only for family bonding but also for a child\u2019s weight. When we eat together, children tend to eat more balanced meals and in normal portions. If this is not possible every day, we can aim for it a few times during the week.<\/p>\n A child\u2019s age determines their needs:<\/p>\n After school, many children go to sports or other activities and need a snack that will give them energy, boost their memory, and keep them full until the next meal.<\/p>\n The ideal snack is complete, with protein and fiber to help them stay full longer. Examples:<\/p>\n It is important to avoid snacks high in sugar or soft drinks that provide only short-term energy followed by a drop in concentration. With these kinds of snacks, the child has enough energy for activities, stays focused, and feels full until the next meal.<\/p>\n The most important thing for parents to remember about their child\u2019s nutrition throughout the school year is that balance and simplicity<\/strong> matter more than perfection. We don\u2019t need to prepare complicated lunchboxes or follow strict \u201cstandards\u201d seen on social media. What matters is offering a variety of foods, seasonal fruits and vegetables, adequate protein and healthy fats, encouraging hydration with water, and involving children in meal preparation.<\/p>\n Their participation, creativity, the chance to choose between healthy alternatives, and gradual exposure to new tastes all build a positive relationship with food. In addition, balanced nutrition combined with appropriate snacks for activities, moderation with sweets, and good family communication at the table all contribute to a child\u2019s health, focus, and growth.<\/p>\n Ultimately, the secret is to create a healthy, sustainable, and pleasant food environment<\/strong> where the child learns to eat properly, gains energy, and builds positive habits that will accompany them throughout their life.<\/p>\nKey nutrients that should be covered during school age<\/h2>\n
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The lunchbox for school<\/h2>\n
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Children\u2019s parties: how do we handle the food choices they encounter there?<\/h2>\n
What exactly is nutrition education for children and how important is it for weight management?<\/h2>\n
Nutritional needs by age group: what changes from kindergarten to adolescence<\/h2>\n
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Snacks: what children can have after school or during sports activities<\/h2>\n
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What parents should keep in mind about their child\u2019s nutrition<\/h2>\n