Lowering of the Alert Level System for COVID-19 response from Level 3 in January to Level 1 starting this March 2022 means that the pandemic situation has improved. Less restriction also means that more schools will be able to hold face-to-face classes soon.
Parents may be a bit apprehensive about allowing their children to come to school. The best thing to do is to strengthen the immune system of your children to help fight COVID-19 and other illnesses. This is possible through good nutrition.
There are different strategies to improve immune function through a healthy diet, and for school-age children, the key is balance, moderation, and variety.
According to the Pinggang Pinoy, a child’s plate should include a large portion (at least half a plate) of glow foods or body regulating foods. These are fruits and vegetables that are rich in vitamins and minerals. They are also rich in fiber that is needed for the body’s daily functions.
Another portion of the plate should be made up of the go foods or energy-giving foods like rice, root crops, pasta, and other carbohydrate-rich foods. These foods provide energy for our daily physical activities.
The remaining part of the plate should consist of grow foods or bodybuilding food. These are protein-rich foods needed for the growth and repair of our body tissues. This also includes milk and other calcium-rich products to build stronger bones and teeth, which are important for a growing child.
With the guidance of the Pinggang Pinoy, balance and moderation could also be achieved. Aside from eating a variety of foods, one should also avoid exceeding the recommended number of calories or consuming too much of any one nutrient. Eating too much or too little of a certain food type can have several consequences on a child’s health and nutrition.
Aside from eating healthy, a child should drink enough glasses of water every day for adequate hydration. It is recommended to consume at least 6-8 glasses of water per day. Children should also refrain from eating too much sugar-sweetened food and beverages to reduce the risk of overweight and obesity and tooth decay.
Physical activity is also important for the mental and physical development of school-age children. A thirty-minute dance party or an hour of running around in their backyard could help reduce the risk of getting heart diseases and obesity in a child.
Parents and caregivers should also serve healthy snacks. Choose snacks that are low in salt, sugar, and fat. There are a variety of ways to be creative when it comes to providing meals to children.
In the end, a child’s meal and nutrition would still be dependent on us, parents, and caregivers. Always choose the healthier options and remember to allot quality mealtime for the family. Teach by example - parents and caregivers should be role models in eating healthy diets.
Written by: NO I Janna Alexia Necio, NO II Theresa Rivas, and NPC Milagros Elisa V. Federizo
Source:
- FNRI-DOST. Pinggang Pinoy. Retrieved from https://www.fnri.dost.gov.ph/images/sources/PinggangPinoy-Kids.pdf
- Healthy Ventura Country. Harvard Nutrition Publications and Yale Rudd Center for Food Policy and Obesity. Nutrition for School-Aged Children. Retrieved from https://www.healthyventuracounty.org/healthy-kids/healthy-eating-for-kids/nutrition-and-school-aged-children/
