Topic 3 Healthy Eating Guide For Turkey

Nutrients whose consumption should be increased are

Daily fresh vegetables and fruits

  • At least 400 g (at least 5 servings) of fresh vegetables and fruits should be consumed every day.
  • Of the five servings, three portions should be vegetables and two portions should be fruits.
  • It should be noted that one portion of all three portions of vegetables should be a green leafy vegetable and consumed raw.
  • Seasonal products should be preferred for consumption of fresh vegetables and fruits.
  • Especially the consumption of vegetables and fruits in different colors is important in terms of diversifying the daily diet.

Milk and dairy products

  • Consumption of pasteurized and long-life (UHT) milk should be ensured.
  • for individuals with lactose intolerance, lactose-free milk should be preferred.
  • Foods in this group should be excluded from the diet in individuals with milk protein allergy.
  • In case of diarrhea, it is recommended to consume yogurt and buttermilk.
  • Cheese types with low salt content should be chosen. By soaking the cheese in water overnight, the amount of salt can be reduced.
  • When the consumption of foods in this group is not preferred, ice cream types containing milk can be preferred for children. However, its consumption should be controlled due to its sugar and fat content.

Fish and Seafood Consumption

  • Due to its positive effects on health, it is recommended that fish consumption be at least 2-3 portions (approximately 300-500 g) per week.
  • As a cooking method, steaming, grilling, and baking in the oven should be preferred.

Whole grains

Beans and legumes

Fiber and Vitamin D

Nutrients whose consumption should be reduced

Consumption of saturated fat and trans fat

  • The ratio of daily energy intake from fat should be 20-35%.
  • Less than 10% (7-8%) of the energy intake should come from saturated fats and less than 1% from trans fats.
  • It is beneficial to keep the amount of cholesterol in the diet below 300 mg.

Salt Consumption

  • Salt consumption should not exceed 5 grams and iodized salt should be used.
  • The amount of salt added during preparation, cooking and consumption should be reduced.
  • Such as washing and soaking in water to reduce the salt content of brine products.
  • Natural flavor enhancers (onion, garlic, spices, lemon, vinegar, pepper etc.) should be used instead of salt.

Sugar consumption

  • Energy from sugar should not exceed 10% of daily energy. Less than 5% should be¬†preferred.
  • Sugar / sugary food and drink should not be given to babies until the age of¬†2
  • Consumption of sugar-containing foods and beverages, especially between meals and before bedtime, should be avoided.

Alcohol consumption

  • Alcoholic beverages are high in energy.
  • Dietary alcohol intake may lead to an increase in body weight.
  • Excessive alcohol consumption can lead to nutrient deficiencies, especially vitamins.
  • Mothers should be fed adequate and balanced nutrition starting from the pregnancy period and breast milk should be given alone for the first 6 months during infancy. While breastfeeding is continued, complementary foods should be started in the appropriate amount and quality at the sixth month. Breastfeeding should be continued until the age of two. Children stop eating when they feel full, and in this case, the child should not be insisted on, and should stop feeding when they feel full.
  • The family should set an example for the child by doing the behaviors desired to be done regarding the nutrition of the child or by doing it together with him/her
  • Appropriate table manners should be established within regular family meals, and situations that may distract the child (using television, tablet, computer, telephone, etc.) should be reduced.
  • By encouraging the consumption of nutritious snacks, the child is prevented from avoiding snacks and gaining excessive weight. Foods such as bagels, cheese, buttermilk, small sandwiches with cheese, fruit, vegetables or freshly squeezed juices should be preferred instead of chips, chocolate, ready-made cakes and biscuits for snacks.
  • Giving sweets, chocolates, chips, etc. to the child before meals, or persistently making a hungry child to wait for the meal time affects the child’s appetite negatively. It meal is not ready, the child, can be given some of the foods that he/she should take, and it can help not to lose his/her appetite.
  • By determining the amount of food according to the age of the child with no appetite, it should be aimed to consume a spoon from each meal as much as his/her age.
  • The child should be prevented and limited from constantly consuming a single food in excess. For instance, in a child who consumes a lot of milk, milk consumption should not exceed 500 mL per day.
  • Kids should not be awarded with sweets, chocolates, candies, etc.
  • Children should not be banned from any food, but their consumption of high-fat and sugary foods should be limited.
  • Children should be given the habit of physical activity at a young age. Children in this age should be physically active every day for at least 3 hours a day, spread over the whole day.
  • Children should be provided with adequate vitamin D for healthy bone and tooth development by spending time outdoors and playing.
  • One of the most common negative eating habits seen in this period is skipping meals. When the nutritional habits in Turkey and in the world are evaluated, the most frequently skipped meal by children is breakfast, which is considered as the most important meal of the day.
  • Children should consume different food groups at each meal in order to have an adequate and balanced diet and to increase the variety of food. Especially fruits, vegetables and foods containing protein should be consumed every day, and the consumption of foods and beverages with high nutritional value and high energy value should be limited. From these groups, milk and diary products are an important source of calcium and protein for growing children and adolescents.
  • Decreased intake of milk and diary products among adolescent girls is a major problem. Daily consumption of milk and products in this age group is approximately 165 g/day, which is insufficient.
  • Water should be drunk for a healthy life. Attention must be paid to ensure that drinking water is safe and clean.
  • Each child should have their own water bowl or use disposable cups.