Breakfast, as the word itself indicates, breakfast, is the meal that breaks the overnight fast. After this rest, the body's energy levels are at their lowest levels, so it is necessary to restore them, with a healthy and balanced option.
Equally important is to maintain a good level of hydration, so breakfast must also replenish the necessary fluids for the body.
A healthy breakfast does not have to be the one we know in the traditional way. Adjusting to a busy life and the limited time available in the morning changes the way you approach breakfast, and, combine foodEven leftovers from the night before can be an interesting alternative to offer children the nutrients and energy they need to face the day. However, the rush, on many occasions, leads to the intake of an inadequate breakfast, such as industrial pastries, loaded with saturated and hydrogenated fats and cholesterol, which, in the long run, will take its toll.
For children, a healthy breakfast must contain foods that enhance concentration and memory, while providing energy that is released throughout the morning. These foods are:
- Whole grains They provide slow-release carbohydrates, the main source of energy. In this section you can include whole grains, such as brown rice, whole wheat toast or rolls ...
- Low Simple Sugar Protein, which provides energy while releasing that of carbohydrates. Milk and dairy products, lean meats, eggs, nuts, or seeds can all provide a good dose of protein, plus some very healthy fatty acids.
- Fiber to maintain a good intestinal transit. Fiber is included in whole grains, as well as fruits and vegetables.
- Vitamins and minerals necessary for the optimal functioning of certain neuronal processes, which can be found, for example, in fruits and vegetables. Dairy products provide a significant dose of calcium, essential for growing bones. Vitamin D, present in fish, eggs and in some sausages and cold cuts, such as salami or ham, helps the calcium from dairy to be absorbed in a greater proportion, so combining both is a great idea for breakfast. Many milks, as well as breakfast cereals, are fortified with vitamin D, being another source to consider.
- Whole grains with fruit / nuts and yogurt.
- Whole wheat toast with tomato and olive oil and a glass of milk or yogurt.
- Ham and cheese or French omelette sandwich and a piece of fruit - Fruit smoothie with milk or yogurt and toast - Pizza from the night before and a piece of fruit or natural juice - Whole wheat toast with spread cheese and a piece of fruit.
It will make your life easier to prepare everything you can the night before, plates and cutlery, cereal boxes on the table ... and use fruits that the children can put on their own, such as strawberries or berries, bananas or nuts. You can also leave a fruit smoothie in the fridge ready to drink, or tomato with olive oil to spread on toast.
A good breakfast helps control weight and maintain cholesterol levels, and it is important to set an example to establish healthy eating habits in our children.
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