My son's breakfast is one of the lessons I have to do every day. Of course, I don't forget to share my circle of friends and Weibo, hoping to inspire more parents to learn from each other and grow up with each other. Because I am a nutritionist, many parents will ask me how to prepare breakfast for my children. So, today I will share some dry goods with you.
(Image from the author)
Let's talk about the harm of skipping breakfast to children first.
1. On the contrary, it is easy to get fat: this reason is very simple. If you don't eat breakfast, your children will be hungry all morning, and then at noon, you will inevitably gobble up, not to mention whether your digestive ability can bear it, which is far higher than what you should eat at noon. After a long time, the child's appetite will swell, so every meal intake will be excessive, leading to excess energy all day, and obesity will become a natural thing. As we all know, obesity is the cause of many chronic diseases, and diseases such as diabetes and hypertension are gradually showing the trend of younger age.
2. Affect children's learning ability: Some studies have found that eating a nutritious breakfast can improve children's cognitive ability. Because after a night of metabolism, our bodies need to provide enough nutrition to invest in a new day's work and study. Especially for children, in addition to the higher demand for growth and development than adults, the brain used for learning also needs glucose to provide energy and other nutrients to support agility.
For example, once my son wanted a physical examination and needed to go to the hospital for blood collection on an empty stomach, but just in time for the exam, so he decided to go to the hospital for examination after the exam, so his son went to the exam hungry. As a result, I cried when I left school, saying that I was hungry and thirsty, and my head was groggy, and I didn't play my level well at all. Because it was an accident that my son didn't eat breakfast, the experience was obvious. For children who have no reasonable breakfast habits for a long time, they may only feel that their thinking can't keep up with the progress of the teacher, thus affecting their academic performance.
3. Susceptible to digestive system diseases, even gallstones: Under normal circumstances, our last meal of the day is at 7: 00 or 8: 00 p.m., and the lunch time is around 12: 00, which is 16 hour after the meal the day before. During this period, the liver continuously secretes bile, which is continuously deposited and stored. Because I haven't eaten for a long time, the bile concentration stored in my gallbladder is very high. After a long time, the gallbladder wall will absorb the water and salt in the concentrated bile, leading to excessive cholesterol precipitation and gallstones.
In addition, when the stomach is empty, the gastrointestinal peristalsis is slow, but at noon, you start to eat a lot of food, which requires the digestive tract to digest a lot of food, so you have to speed up the peristalsis and cause fatigue. In the long run, it is easy to cause problems such as insufficient gastrointestinal peristalsis and indigestion.
(Image from the author)
Basic principles of nutritious breakfast
1. Eat the right kind.
Breakfast must include four kinds of food: staple food, vegetables, meat and eggs, dairy products, and others such as fruits, bean products and nuts. Mom can match it according to the situation. Since it is to make breakfast for the baby, we should focus on the main elements needed for the child's growth:
B vitamins: Growing children are more active than adults, so it is necessary to increase B vitamins related to calorie metabolism in time. Among them, vitamin B 1 is called the vitamin of brain and muscle, and vitamin B2 is easily lost in food processing. Foods rich in B vitamins mainly include animal liver, lean meat, eggs, milk, bean products, grains, carrots, fish and vegetables.
Calcium: Calcium is one of the most important macroelements for children's growth and development. Children must take enough calcium during their growth and development to ensure their vigorous bone growth needs. Food sources of calcium: milk, etc.
DHA:DHA, commonly known as brain gold, plays an extremely important role in brain nerve conduction and synaptic growth and development. DHA is difficult to synthesize by itself in human body, but it is abundant in brain, retina and nerve tissue. DHA helps to improve learning, memory and vision. Food sources rich in DHA: perilla oil, flaxseed oil, deep-sea fish, etc.
Eat the right amount of food
The energy intake of breakfast should account for 25%~30% of the total energy of the whole day, and it is generally enough to eat 70% full. Overeating will increase the digestive burden of the gastrointestinal tract, and over time, it will reduce the digestive function and cause gastrointestinal diseases.
Eat at the right time
The best time for breakfast is from 7 to 8. After a night of metabolism, the body needs to replenish nutrients such as energy in time; In addition, the interval between breakfast and Chinese food should be 4-5 hours, which means breakfast should be between 7-8 o'clock.
(Image from the author)
How to make breakfast fast and attractive?
1. Convenient little coup
Mothers can prepare some easy-to-cook ingredients in advance, or make some jiaozi and wonton for their children in their spare time. After getting up in the morning, they only need to cook in a pot or make a nutritious sandwich for their children with bread. 15 minutes can have a delicious breakfast.
2. Artifact coup
Mom can prepare all kinds of lovely tableware and making tools, and with some hands-on ability, she can basically make a fun breakfast. Make the carefully prepared ingredients into various shapes with grinding tools and put them on children's favorite plates, which will definitely increase the baby's appetite.
3. Menu coup
For some mothers, the most painful thing is to think about what the baby will have for breakfast the next day every night, and I often struggle with it. At this time, a nutritious breakfast menu is simply a savior. Mothers can make nutritious and delicious high-value breakfast according to the recipes in the menu without worrying about themselves. I myself will share my breakfast with my friends in Weibo every day, hoping to make progress with all talented mothers.
One-week breakfast example
Monday: Energy Breakfast
(Image from the author)
Tuesday: planting breakfast
(Image from the author)
Wednesday: Energy Breakfast
(Image from the author)
Thursday: Interesting breakfast.
(Image from the author)
Friday: Sweet Breakfast
(Image from the author)
Morning is also the best parent-child interaction time for a family of three. As a mother, you may not be able to give your child a rich family, but you can do your best to give your child a good breakfast!
Editor: Yao Di
(Author: Wang Bin, the State Council nutritionist, national senior nutrition lecturer, focusing on the field of children's nutrition and health, chief nutrition consultant of Hot Mom Gang, guest of several TV programs, original works, please indicate that knowledge is power).
This article is an original work, please contact jiangq@cast.org.cn for business cooperation, and please contact jial@cast.org.cn for submission.