Oman today_ Students who maintain a proper diet are less likely to face obesity and related issues such as fatigue, anemia, digestive disorders, and chronic diseases including diabetes, high blood pressure, and cardiovascular problems.
Don’t Forget Fruits and Vegetables in Your Daily Routine
Vegetables and fruits are rich sources of essential vitamins and minerals, such as vitamins A and C, which strengthen the immune system and improve metabolism. Vegetables, due to their high fiber content, help create a feeling of fullness, reduce cholesterol, and prevent constipation. Dark leafy vegetables, such as cauliflower, kale, and broccoli, contain higher amounts of calcium, which contributes to healthy teeth and bones.
Children aged 6 to 12 require 1 to 2.5 bowls of cooked vegetables and 1 to 2 servings of fruit daily, while those aged 12 to 18 need 1 to 1.5 bowls of vegetables and 2 servings of fruit. For students who are overweight, increasing fruit and vegetable intake is recommended because their low calorie content and high fiber support better digestion. Suitable options include salad without dressing, raw carrots, celery sticks, and cooked vegetables.
Fruits, in addition to vitamin C, are packed with essential minerals that help the immune system resist infectious diseases like colds. Fresh fruits such as bananas, oranges, and apples are particularly beneficial, while consumption of dried fruits should be limited.
Meat: A Source of Protein for Growth and Strong Bones
Meat, fish, chicken, and eggs are rich in protein, B vitamins, iron, and zinc. Protein is essential for cell growth and repair, especially for bones and muscles. It is recommended to consume 2 to 3 servings of meat or other protein sources daily. To reduce excess fat, it is better to grill or bake meat rather than deep-frying it.
Dairy: Strengthening Teeth and Bones
Milk, yogurt, and whey are excellent sources of calcium, phosphorus, and protein. Daily consumption of 2 cups of milk is essential for all age groups. Low-fat dairy products are recommended, and ice cream intake should be limited.
The Importance of Breakfast
Breakfast is a main meal that should never be skipped, especially for students. Skipping breakfast can cause fatigue, reduced concentration, and difficulty performing mental tasks. A light and nutritious breakfast fills the stomach, prevents digestive issues, and provides the energy needed for both body and brain. Eating a balanced breakfast also strengthens the body against many diseases and helps students stay active and alert in class.