Specialist Dietitian and Specialist Clinical Psychologist Merve Öz said that many factors such as the limited time of children going out, their inability to do any physical activity to throw their energy off, the increase in the time of being dependent on the screen due to online lessons, in addition to the inactivity, the increased amount of food and the frequency of eating. drew attention that it resulted in an increase. Specialist Dietician and Specialist Clinical Psychologist Merve Öz from Yeditepe University Koşuyolu Hospital, who said that it is possible to prevent children from eating healthier and gaining weight with simple precautions, made suggestions to families.


Underlining that children should have 3 main meals, including breakfast, lunch and dinner, Specialist Dietitian and Specialist Clinical Psychologist Öz said that when there is no snack, children have a constant snack, so eating snacks provides calorie control. Öz said the following about snacking:

“Children should be planning at least 5 snacks, including a snack between breakfast and lunch, and a snack between lunch and dinner, and the time of these snacks should be determined. According to the needs of the child, one more snack can be added after dinner and between lunch and dinner. However, it is very important to prevent children from eating outside of these hours by determining main meals and snack times. “

Explaining that in children who develop continuous snacking behavior, foods with high water content such as cucumber, lettuce and carrots may be preferred in addition to main and snacks until they adapt to the hours. Dyt. Listing the meal alternatives, Merve Öz said, “1 portion of fruit and 2 whole walnuts, 1 glass of kefir or 1 slice of bread & 1 slice of white cheese and plenty of greens, 1 handful of chickpeas and 1 tablespoon of raisins, 3 dried apricots in addition to 6 Different alternatives such as pieces of almonds, 1 bowl of yogurt and 3 tablespoons of oatmeal, 1 thin slice of homemade mother cake, 1 glass of milk, 1 home made mother cookie, 1 glass of milk can be consumed at meals, ”he said.


Noting that eating behavior is learned by children while studying, and this behavior continues afterwards, Special Dietician Öz underlined that when this behavior becomes a habit, it is not possible to study without eating at the table and weight control becomes difficult. However, Öz pointed out that eating makes it difficult to focus on the lesson and also reduces work efficiency, and said:

“Actually, in this case, children cannot focus on the lesson. When they concentrate on the lesson, they are unaware of what they are eating. They notice that the fruit bowl or the bowl of nuts is gone when they reach for it again. He becomes unconsciously consuming the whole plate not because it is actually hungry, but because of the habit of hand. “


Emphasizing that water consumption is an extremely important habit in all age groups and that a sufficient amount of water should be consumed during the day for general health, Öz said, “The water drinking habit of children is very difficult. To achieve this, your child must have a water bottle on his desk. It should be provided to drink water between lessons. In this way, it will be much easier to get rid of unnecessary eating habits, ”he said.


Stating that the place to eat at home should be fixed and this place should be a kitchen table or any table, Öz said, “The place to eat becomes a habit after a while. There is a difference between the satiety of the meal eaten while sitting, eating consciously and strolling standing or lying in front of the television. Children get hungry more quickly after activities that will take attention from eating, such as watching television or computer games while eating. Instead of chatting with the family, there is a better feeling of satiety after the meal eaten at the table ”.

Reminding that packaged foods such as chocolate, biscuits and chips attract more attention of children and they prefer them first for eating, Expert Dietician Merve Öz stated that the consumption of home-made products should be prioritized provided that the amount is controlled.


Merve Öz, stating that children’s consumption of fruits and vegetables is also very important in developing resistance against diseases, continued as follows:

“Vegetables and fruits, which are rich in minerals and vitamins, also help the intestines to work regularly. In addition, there will be less space for calorie foods as they will fill a part of the stomach volume and create a feeling of satiety. They will choose less food.

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