The kids are starting school
Is it hard to get breakfast every day?
Healthy and tasty breakfast
It is an important guarantee for one-day learning, growth and development
A breakfast cheat
Healthy and delicious is no longer difficult
After all, breakfast is only one of the three meals, so the energy of breakfast is not too high, accounting for 30% of the day is the most appropriate. A child who eats too much, too little, or does not eat breakfast is not conducive to his morning of study, and it will also affect the consumption of lunch, and over time, it is easy to cause obesity.
As the saying goes: eat well in the morning!
That makes sense. A healthy breakfast "rich in ingredients" is the basic condition. So what are the ingredients? It can be summarized into four categories:
Grain potatoes and beans
Such ingredients mostly appear in the form of staple foods, such as rice, bread, noodles, sweet potatoes, polenta and so on. In order to control the weight of their children, many parents of obese children often directly omit the staple food in breakfast, which is actually wrong. Because the carbohydrates in staple foods are the only source of energy for brain operation, children who do not eat staple foods will feel sleepy and tired all morning, affecting the efficiency of listening to lectures. Therefore, parents should not remove the staple food of breakfast, but should choose scientifically and eat reasonably.
Vegetables, fruits, fungi and algae
The variety of such ingredients is very rich, and the nutrition is also particularly rich, they are rich in vitamins, minerals, dietary fiber, etc., and can also play a role in regulating the morning appetite. Such good ingredients are the easiest part of our breakfast to ignore. Therefore, parents should pay more attention to supplementing such ingredients in breakfast, especially dark vegetables and colorful fruits!
Poultry, livestock, meat, eggs
This category is mostly to provide children with protein ingredients, generally speaking, are children's favorite foods, so parents should pay attention to not to let children eat too much in breakfast.
Soy, milk and tree nuts
Soybeans, milk and nuts, but also include dairy products, soybean products, such as yogurt, cheese, soy milk, soy products and soy products.
If the above four types of ingredients appear in the child's breakfast, of course, it is the best, otherwise at least three types of ingredients must be guaranteed.
Pair well with recipes
01
Meat buns/ wontons / meatloaf (pork / beef / lamb + leeks / celery / green onions, etc.) + tofu brain / soy milk
02
Egg fried rice (rice, carrots, eggs) + milk
03
Meat sandwich bun (cake, braised pork/sauce beef, green pepper, coriander) + soy milk
04
Sandwiches (bread, eggs, tomatoes/lettuce, cheese) + apples
05
Steamed bun + poached egg + celery mixed with soybeans
06
Shredded meat noodles (noodles, pork, rapeseed) + yogurt