One issue that worries mothers is breakfast time . A large percentage of children go to school without having breakfast or with just one cola in their body. We all know how counterproductive this situation is . At this stage children have to grow and develop, which they will not do correctly if they skip breakfast every day. You may not notice the difference at the body level, but at the brain level .
When a child does not get the necessary nutrients in the morning, in the first three hours of school he will perform poorly and no matter how much he has rested during the night, he will be sleepy . It is because the brain will lack energy, glucose and other nutrients that we obtain from food. A child who does not attend school is a child who will be wasting time in which he could be learning. It also encourages boredom. If they miss a day in class they will tend to miss more often in the future, because it will become increasingly difficult for them to keep up. In the end they will end up demotivated and will perform less both in and out of school.
HOW DOES A COMPLETE BREAKFAST HAVE TO BE?
A complete breakfast must be made up of some dairy, a piece of fruit or juice and cereals . Industrial bakery is the less healthy alternative, but unfortunately it is very useful because children love it and usually eat it without question. It is not recommended food if we want them to eat healthy and in a balanced way, obtaining the necessary nutrients. Some children get used to eating these types of foods and then have a harder time eating healthy again .
TRY TO VARY ACCORDING TO THE DAYS SO THAT THEY DO NOT GET BORED
6 WAYS TO MAKE A QUICK AND COMPLETE BREAKFAST
The amounts have to be moderate , depending on the stomach of the child. If you see that he has eaten a little of everything and that he is “fine”, you should not force him to finish breakfast. Apart from creating a bad eating habit, it can make you sick to your stomach or make you drowsy in class due to heavy digestion, so your performance will be just as bad as if you did not eat breakfast .
On the other hand, juices if they are prepared by us better because they will be more nutritious, but regardless of whether they are bought or homemade, it is not advisable to add sugar. It is better for children to get used to the sugar in fruits , which is natural.
1. TOAST WITH MILK AND JUICE
The child can start the day by drinking a glass of semi-skimmed milk (alone or with a tablespoon of colacao), he decides if he wants it hot or cold. We include bread toasts that we can sweeten with:
-Fruit jam or honey. If the children like it, we can add a teaspoon of butter before spreading the jam or honey.
-Oil and tomato.
-Philadelphia type cheese. There are people who add a few pinches of sugar on top and even honey to give it a sweeter touch.
– Finally, a juice or a small piece of fruit, such as a tangerine or kiwi.
2. NATURAL YOGURT WITH FRUITS
Change the glass of milk for natural yogurt and cut into small pieces seasonal fruits, if your child does not like yogurt with chunks you can always beat it, add a little sugar or honey and make a rich smoothie. This way we are making sure that the child eats dairy and fruit at the same time. You can also add a couple of toasts.
3. CEREALS WITH MILK AND FRUIT OF YOUR CHOICE
A whole classic. There are many types of cereals and children usually choose sugary ones, which are 95% of those sold. You have to be realistic, very few eat oatmeal cereals or wheat flakes for breakfast because they end up getting bored, so it is recommended that they take them from time to time but not always. Little is better than nothing.
Anyway, sugary cereals are a fun way for children to eat breakfast, the only thing we have to be careful with is with the amounts and make sure that it is not the only food they eat for breakfast, but Accompany it with a piece of fruit.
4. HAM SANDWICH OR FRENCH OMELETTE WITH TOMATO
For the summer months, a fresh sandwich is a good way to start the day. Moisten the sides of the bread with liquid tomato so that it is juicy and fill it with serrano ham (or cooked) or with half a French omelette , whichever he prefers. To accompany it, choose a cold juice or a small piece of fruit.
5. HOMEMADE SPONGE CAKE WITH FRESH MILK
From time to time it is not bad for the little ones to have something of their choice. Industrial pastries should be discarded, and as much as they are products made by us. Logically this takes time and the ideal is to have it prepared in advance. You can make a cake the afternoon before and distribute it to last for several days.
As an accompaniment, a glass of hot or cold milk.
5. FRUIT AND ALMOND MUESLI
Yogurt is a resource that gives a lot of play because it can be mixed with almost everything. In this case we can mix a natural one with chopped almonds or walnuts, fruits and a teaspoon of honey to sweeten it.
If our son does not like the pieces once again we can transform the yogurt into a smoothie and have him eat a handful of almonds, walnuts or peanuts separately, accompanied by a juice.
Finally, some last tips
– If you see that your child has little breakfast or leaves some group of nutrients in breakfast, include it in the lunch break . For example, if you have not had time to eat the peach, take it with the sandwich.
– If your child is not very “fruitful” it is recommended that he eat the least appetizing foods in front of you and that he brings those that you know he will eat to school.