Family and friends influence food choices and habits

Health.. 3 tips to strengthen children's immunity as they return to school

• Healthy snacks are useful for children.

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• Natalie Gabrien: “Children need to eat healthy food and nutritious snacks to maintain their steady growth rate.”

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Nutritionist and trainer, Natalie Gabrian, said that children in the school period need to eat healthy food and nutritious snacks to maintain their steady growth rate, and often eat four to five meals a day, including snacks, noting that the school as well as the family Friends and social media influence children's food choices and habits.

The nutritionist added that “a large percentage of adolescents and children suffer from eating disorders, such as anorexia and bulimia, with severe weight loss that leads to mineral deficiency, which leads to fatigue, short attention span, and altered growth and immunity. Iron and vitamin D deficiency, which are important for immune support.

Here, nutritionist and sports coach at Enhance Fitness in Dubai, Natalie Gabrien, provides tips to maintain the health and immunity of the child while returning to school.

iron in food

The incorporation of iron into food is through lean red meat, three times a week, in addition to eating alternatives such as beans, lentils, chickpeas, poultry, fish, eggs, a few nuts, dark leafy greens, dried fruits, fortified products and grains.

Young children should be encouraged to eat solid foods at mealtimes, and be careful not to overindulge in drinks between meals, especially caffeine, soft drinks, tea and milk, to avoid interfering with the absorption of minerals. loss.

To help absorb more iron, vitamin C can help, adding more oranges, lemons, tangerines, berries, kiwis, tomatoes, cabbage, capsicum, and broccoli.

Incorporating Vitamin D

Make sure your kids get 15 minutes of direct sunlight on a daily basis.

And be sure to add salmon, sardines, tuna, red meat, whole eggs, fortified foods, dairy and non-dairy products, and check with your pediatrician for any deficiency.

Physical activity

Physical activity is a learned behavior that is influenced by family, friends, teachers, coaches, and the environment. Children and adolescents who are not exposed to confidence-building opportunities early in life tend to be less active later in life by:

Encourage them to participate in endurance activities that use large muscle groups, developing bones and muscles, speed, strength, flexibility, muscular endurance, agility, and coordination such as swimming, jogging, aerobic dance, sit-ups, squats, rugby, and martial arts .

Do not use weights that cannot be lifted at least eight times, and muscle strain should be avoided.

Encourage children to drink plenty of fluids before, during and after exercise.

It is sufficient to train two to three times a week for 50 minutes.

Gradually increase endurance training activities from 30 to 40 minutes per session.

• Ensure that your children get 15 minutes in the sun on a daily basis.

• Incorporation of iron into food through lean red meat.

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