The student age group, from 6-17 years old, represents a critical period for significant physical, cognitive, and psychological development. Dr. Nguyen Anh Duy Tung, a specialist in Nutrition and Dietetics at Tam Anh District 7 General Clinic, stated that academic pressure combined with the habit of consuming fast food and convenience foods often leads children to develop unscientific eating habits. This can directly impact children's physical health and academic performance. Below are common nutritional mistakes.

Skipping breakfast or eating lightly

Breakfast provides energy after an overnight fast and replenishes vital glucose for the brain. This is also when the body efficiently absorbs nutrients, supporting children's learning and play throughout the day.

Skipping breakfast or eating lightly affects concentration and memory. Children often feel tired, leading them to eat more later in the day. In the long term, this can impair metabolic function and increase the risk of overweight and obesity.

During rapid growth, children need three main meals daily (breakfast, lunch, dinner) and two to three snacks if they are very active. Children should eat slowly and chew thoroughly to avoid feeling full quickly, developing poor appetite, impaired absorption, and digestive disorders.

Soft drinks and milk tea are detrimental to children's health. *Quoc An*

Consuming excessive ultra-processed foods and fast food

Children's consumption of fried snacks, candies, and carbonated soft drinks is detrimental to their development. These foods are high in calories, fats, and seasonings but lack essential vitamins and minerals needed for muscle development and strong bones.

Consequently, children may experience stunted growth, overweight, obesity, increased insulin resistance, leading to diabetes, chronic inflammation, and a higher risk of future cardiovascular diseases. Moreover, high sugar intake makes children prone to tooth decay.

Diets lacking vegetables and fruits

Vegetables and fruits provide fiber, vitamins, and minerals essential for gut microbiota. Children consuming excessive meat, fish, and starches but insufficient vegetables and fruits over time can suffer from constipation, digestive disorders, and contribute to dyslipidemia. They may also experience fatigue and reduced concentration, affecting their studies and daily activities.

Insufficient water intake

Adolescents need to drink 1.5-2 liters of water daily to support metabolic activities. Dehydration can lead to fatigue, impaired brain function, affect food metabolism, and increase the risk of kidney stones.

Parents should encourage children to drink soup, vegetable broth, pure fruit juice, or cooled boiled water. Limit soft drinks, milk tea, energy drinks, and coffee. High levels of chemical sugars, additives, especially caffeine, can harm the nervous system, disrupt sleep, increase heart rate, and pose potential risks to liver and kidney health. Frequent consumption of these beverages can stunt development, lead to uncontrolled weight gain, and obesity.

According to Dr. Duy Tung, in addition to establishing a balanced diet, parents should take their children for regular nutritional check-ups. Body composition analysis using the InBody 770 machine and micronutrient testing with high-performance liquid chromatography (UPLC) technology help assess nutrient excesses or deficiencies. From this, doctors can create age-appropriate meal plans and provide scientific exercise advice to help children achieve optimal height and physical development.

*Quoc An*