Healthy recipes that kids will enjoy during the pandemic
Anadolu Medical Center’s nutrition and nutrition specialist, Tuba Örnek, drew attention to the deterioration in children’s eating habits in particular and said: “Our eating, drinking and physical activities were also severely affected by this situation. The mealtimes of the children should be determined, the table should sit as a family. “said.
Studies conducted during the pandemic process show that consumption of junk food and ready-to-eat foods increased, calories and the proportion of home-cooked meals increased, and consequently the prevalence of obesity was higher. Anadolu Health Center’s nutrition and nutrition specialist, Tuba Örnek, said the reason for these negative results in the studies is that long-term stress increases the desire for snacks by increasing cortisol: “Not able to When the kids are in front of the screen, inactivity causes both psychological and physiological stress. “This can lead to emotional hunger in many people,” he said.
Avoid prepackaged snacks
Your parents; Nutrition and nutrition specialist Tuba Örnek, who stressed that they teach children the wrong eating behaviors that they display and the way to calm down without realizing it is to overeat. Children are at high risk of developing chronic diseases. It increases it too much, it weakens the immune system. In fact, it is very difficult to give up bad habits while trying to eat a balanced diet. But even under these conditions we can of course move on to a healthy order both for our children and for ourselves. “The measures that we have taken against the epidemic and that we will take for a while are necessary for the health of all of us.”
Vegetable dishes can be prepared in different ways
Nutrition and nutrition expert Tuba Örnek emphasized that the word home cooking is reminiscent of healthy eating and said: “We have to do the right shopping for our kitchen. Have a pre-determined shopping list. Let fruits and vegetables that boost our immune systems be your priority. For example, you can try cooking vegetables differently. Maybe your child will like it better. Children generally do not prefer the juicy version of the vegetables in the pot. You can try chopping vegetables and mixing them with eggs, some flour, spices, and maybe some ground beef. It can become more attractive due to its resemblance to pastries. You can also serve vegetables in soup. For example, you can make various colorful vegetables hidden in lentil soup, ”he said.
While the servings are healthy, they shouldn’t be consumed indefinitely.
Nutrition and nutrition specialist Tuba Örnek, who suggested that dried or fresh fruit can be distinguished by mixing with yogurt or milk, oatmeal and walnuts, said, “Make snacks like cakes / cookies healthy by adding almond flour / chickpea flour for sweet flavor use with molasses / honey / dried fruits. You can convert. Pumpkin dessert and milk dessert can be preferred. You can involve your child in the preparation phase, talk about the benefits of food and prepare entertaining presentations together. You may want to dip the tangerine slices in melted chocolate. Of course, the health of food does not give unlimited freedom of consumption. Therefore, it is enough to consume 1 serving of these recipes per day. “Since healthy snacks have a low glycemic index, the feeling of fullness can be felt earlier than with other sugary / white flour-containing foods.”
Fish must be cooked in the oven
Nutritionist Tuba Örnek, who suggested eating the fish 2-3 times a week, said, “Cook the fish in the oven as frying it lowers the fish’s omega-3 levels. A balanced diet is offered if you choose red meat twice a week, legumes twice a week, and meals other than vegetable meals. He suggested that milk and dairy products twice a day would be enough.
The child should have breakfast before class begins
Tuba Örnek emphasized that children receiving distance education via the Internet need to have breakfast before class starts: “Egg is a high quality protein. You can try different omelets with cheese / vegetables. You can make bread with eggs. Bread prefers whole grains. Freshly squeezed orange juice is very beneficial in terms of the immune boosting effects of vitamin C and increasing iron absorption. For children who don’t like eggs, you can also make an egg as a pancake by whisking it with milk and flour. In this process, activities with children at home should be diversified. Activities that focus on physical activity, such as dancing and jumping rope, are beneficial, ”he said.
Here are special recipes that kids will enjoy:
Lentil crackers
Materials:
- 2 cups of hangover soaked red lentils
- 3-4 tablespoons of olive oil
- 2 cloves of garlic
- Salt, thyme, black seeds
- Sesame (for the topping-out ceremony)
Preparation of: Strain the water in which you soaked the lentils. Mix it with oil and salt and go through the rondo. Then add the other ingredients and spread them on the baking sheet with a spatula. Sprinkle with sesame seeds and bake in the oven for 25 minutes at 170 degrees.
Oats with apples
Materials:
- 2 apples
- 1 tablespoon of oat bran
- 1 teaspoon of ground cinnamon
- 2 walnuts
- coconut
- 2 tablespoons of molasses
Preparation of: Grate 2 apples, fry them with molasses in a Teflon or ceramic pan. Add the cinnamon powder and the small walnuts. Add 1 tablespoon of oat bran and mix well. Divide it into 20 parts. You can consume 5-6 balls with your snack.
Peanut butter banana ice cream
Materials:
- 1 glass (200 ml) almond milk, 3 small ripe soft bananas, 1 tablespoon peanut butter
Preparation of: Mix all ingredients with the mixer until a homogeneous mixture is obtained. Pour the mixture into popsicles and freeze
Raisin Biscuits
Materials:
- 2 cups of rolled oats or oats, 2 eggs, 2 tablespoons of yogurt, 2 bananas, 1 tea glass of raisins, 1 tea glass of chopped walnuts or hazelnuts, 1 baking powder, 1 vanilla, cinnamon
Preparation of: Whisk the egg and yogurt together. Mash the banana and add it. Add the other ingredients and shape them into a round shape. Put them in the dishes. Bake them in a 200 degree oven for 25 minutes
