Thinking about what to feed your children for breakfast every day? These practices are so inspiring

As the saying goes, a day's plan begins in the morning, and breakfast time after getting up is the most important time of the day. Especially for growing children, a hearty and healthy breakfast is a happy time for the family to have breakfast. Mother's love and the first ray of sunshine in the morning warm the whole family.

My son’s breakfast is one of the things I must do every day. Of course, I don’t forget to share it on WeChat Moments and Weibo, hoping to inspire more parents to learn from each other and grow with each other. Because I am a nutritionist, many parents will ask me how to prepare a good breakfast for their children. So, today I will share some tips with you.

(Picture from the author)

Let’s first talk about the harm of skipping breakfast to children

1. On the contrary, it is easy to gain weight: This reason is very simple, skipping breakfast , the child has been hungry all morning, so by noon, he will definitely devour the food. Not to mention whether the digestive ability can bear it, the amount is much higher than what he should eat at noon. As time goes by, the child's appetite will be enlarged. , then the intake of each meal will be excessive, resulting in excess energy throughout the day, and obesity will become a natural thing. And we all know that obesity is the cause of many chronic diseases. Diseases such as diabetes, hypertension, etc. are now gradually showing a trend of younger people.

2. Affects children’s learning ability: Studies have found that eating a nutritious breakfast can improve children’s cognitive abilities. Because after a night of metabolism, our bodies need to provide sufficient nutrients to invest in a new day of work and study. Especially for children, in addition to having higher growth and development needs than us adults, the brain used for learning also needs glucose to provide energy and other nutrients to support agility.

To give an example of skipping breakfast, my son once had a physical examination and needed to go to the hospital to collect blood on an empty stomach. However, he happened to catch up with the exam, so he decided to go to the hospital for a checkup after the exam, so the son was hungry. I went to take the exam on my stomach, but when I left the school, I cried loudly, saying that I was hungry, thirsty, and my head was dizzy, and I didn't perform to my best ability at all. Because it is an accident that my son does not eat breakfast, the experience is very contrasting. For children who have not had reasonable breakfast habits for a long time, they may only feel that their thinking cannot keep up with the teacher's progress, thus affecting their academic performance.

3. Susceptible to digestive system diseases and even gallstones: Under normal circumstances, our last meal of the day is at seven or eight o'clock in the evening, and lunch time is around twelve o'clock, which has already passed since we ate the day before. for 16 hours. During this period, the liver continues to secrete bile, which is continuously deposited and stored. Because you haven't eaten for a long time, the concentration of bile stored in the gallbladder is very high. If this happens for a long time, the gallbladder wall will absorb the water and salt in the concentrated bile, causing the precipitation of excess cholesterol and forming gallstones.

In addition, the peristalsis of the gastrointestinal tract is slow on an empty stomach, and a large amount of food is eaten again at noon, which requires the digestive tract to digest a lot of food and has to speed up the peristalsis, causing fatigue. If things go on like this, it can easily lead to problems such as insufficient gastrointestinal motility and indigestion.

(Picture from the author)

Basic principles of a nutritious breakfast

1. Eat the right kind

The types of foods that must be included in breakfast There are four major categories: staple foods, vegetables, meat and eggs, dairy products, and others such as fruits, soy products, and nuts. Mom can mix them according to the situation. Since you are making breakfast for your baby, you must focus on the main elements needed for children's growth:

B vitamins: Children who are growing and developing are more active than adults, so they must be increased in time related to caloric metabolism. of B vitamins. Among them, vitamin B1 is called a brain and muscle vitamin, and vitamin B2 is extremely easy to lose during food processing. Foods rich in B vitamins mainly include animal liver, lean meat, eggs, milk, soy products, cereals, carrots, fish, vegetables, etc.

Calcium: Calcium is one of the most important macroelements for children's growth and development. Children must absorb sufficient calcium during their growth and development stages to ensure their strong bone growth needs. Food sources of calcium: milk, etc.

DHA: DHA, commonly known as brain gold, plays an extremely important role in the growth and development of brain nerve conduction and synapses. DHA is difficult to synthesize in the human body, but it exists in large amounts in the brain, retina, and nervous tissue. DHA helps improve learning, memory and vision. Food sources rich in DHA: perilla oil, flaxseed oil, deep-sea fish, etc.

2. Eat the right amount

The energy intake for breakfast should account for 25-30% of the total energy for the whole day. Generally, eat until you are 70% full. Overeating will increase the digestive burden on the gastrointestinal tract. Over time, the digestive function will decrease, gastrointestinal function will be impaired, and gastrointestinal diseases will occur.

3. Eat at the right time

The best time for breakfast is from 7 to 8 o'clock. After a night of metabolism, the body needs to replenish energy and other nutrients in a timely manner; in addition, it is best to have a gap of 4 to 5 hours between breakfast and lunch, which means that breakfast is best between 7 and 8 o'clock.

(Picture from the author)

How to make breakfast quick and attractive

1. Convenient tips

Mom can make breakfast in advance Prepare some ingredients that are easy to make. You can also make some dumplings and wontons for your children in your free time. Just cook them in a pot after getting up in the morning, or use bread to make a nutritious sandwich for your children. Basically, you can make it in fifteen minutes. A delicious breakfast.

2. Artifact tips

Mom can prepare a variety of cute tableware and making tools, and with a certain amount of hands-on ability, you can basically make a fun breakfast. Using the grinding tools to shape the carefully prepared ingredients into various shapes and placing them on your child's favorite plate, I believe it will definitely increase your baby's appetite.

3. Menu Tips

For some mothers, the most painful thing is to wonder every night what the baby will eat for breakfast the next day. I often struggle with this too. . At this time, a nutritious breakfast menu is simply a life-saver. Mothers can make a nutritious, delicious and beautiful breakfast according to the recipes in the menu without having to think about it themselves. I will also share the breakfast I made on Weibo and my circle of friends every day, hoping to make progress together with all the expert mothers.

Breakfast examples for the week

Monday: Energy breakfast

(Picture from the author)

Tuesday: Growth breakfast

(Picture from the author)

Wednesday: Energy Breakfast

(Picture from the author)

Thursday: Fun Breakfast

(Picture From the author)

Friday: Sweet Breakfast

(Picture from the author)

Morning is also the best time for parent-child interaction between a family of three. As a mother, not You will definitely give your children a fortune, but you can do your best to give your children a wonderful breakfast!

Editor: Yao Di

(Author: Wang Bin, national public nutritionist, national senior nutrition lecturer, focusing on the field of children's nutrition and health, chief nutrition consultant of La Ma Bang , guests on many TV stations, original works, please indicate the source when reprinting is knowledge is power)

This article is an original work, for commercial cooperation and reprinting, please contact jiangq@cast.org.cn For submissions, please contact jial@cast .org.cn