Editor-in-chief: Qua Ma, a senior nursery teacher, has been in the maternal and infant industry for more than ten years, sharing parenting knowledge and parent-child education experience..... Make it easy for you to bring a baby.
The plan of the day is in the morning
For a group of students who are growing their bodies
Breakfast is even more important
Many parents are preparing breakfast for their children
Healthy foods are deliberately selected
It should be noted that:
There are many so-called "health foods" on the market
It's not as healthy as it seems
Check it out
Here are some of the "pseudo-healthy foods"
Whether it has been present in the child's breakfast
If you want to skip nutrition and go straight to the menu of the week
Please scroll down to the middle of the article
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01
What are "pseudo-healthy foods"?
01
Freshly squeezed juices
In the process of juicing fresh fruits, the cell wall will be destroyed, and the fructose and glucose in it will be released, changing from a "confined" state to a "free" state, resulting in a significant increase in the absorption rate of these sugars in the human body, making it easier to enter the human body and participate in metabolism.
When crushed, nutrients such as vitamin C in the fruit are destroyed. When the pulp is filtered, it reduces its dietary fiber content, leaving the juice behind that effectively becomes a glass of sugar water.
In addition, the juice is absorbed faster in the stomach and intestines, causing a greater blood sugar response, which increases the risk of obesity, diabetes and other diseases.
Fruit juice can increase the risk of type 2 diabetes. People who drink 1~2 cans of 250ml sugary drinks every day have a 26% higher probability of developing diabetes than those who do not drink sugary drinks.
2
Lactobacillus drink
Even if lactic acid bacteria drinks contain lactic acid bacteria, excessive sugar intake is usually added, and excessive sugar intake is harmful to many health effects, which will increase the risk of metabolic syndrome, type 2 diabetes, and cardiovascular disease.
Most of them are a combination of sugar, water, and milk powder, and the one that ranks behind the water in the ingredient list is white sugar (the higher the content).
Sometimes a bottle of lactobacillus drink can contain more sugar than a can of Coke!
If you want to consume lactic acid bacteria or increase calcium intake by drinking lactic acid drinks, it is recommended to choose fermented foods such as sugar-free, low-fat or fat-free yogurt.
3
Whole grain bread
Many breads sold on the market, improved whole wheat bread, the main ingredient is basically wheat flour, the content of whole wheat flour is very small, and then add a lot of sugar, oil, salt to enhance the taste, in fact, the real whole wheat bread taste is very poor, and very rough.
Before buying, you can take a look at the ingredient list, whole wheat flour ranks first, oats and other coarse grains rank high, and vegetable oil, white sugar, shortening and food additives and other products with less content.
4
Puffed cereal
Although the name of puffed oats contains oats, the puffed part is actually a mixture of crushed grains, so it is not strictly speaking pure oatmeal.
However, there are also some puffed oat products on the market that choose to add some oatmeal at a later stage to increase some dietary fiber content, but the overall composition is usually not as beneficial as baked oats.
Puffed oats must be added with starch (and sugar) for the puffing process.
As a result, puffed oats tend to contain more added sugars and oils. Most of the dietary fiber of oats is also lost after puffing, resulting in lower satiety of puffed oats, and it is also easier to raise blood sugar (high GI value), which is very bad for sugar control!
It's good to be health-conscious
But for the so-called "health food" on the market
Parents, teachers and students must keep their eyes open
Don't be tempted by gimmicks
Buying "pseudo-health food"
Spent money and gained weight
2
The golden formula for a nutritious breakfast
In the morning when time is tight
How to prepare your child
A truly healthy and nutritious breakfast?
Let's learn together
The Golden Formula for a Nutritious Breakfast:
Carbohydrates + poultry, fish, meat and eggs + fresh fruits and vegetables + milk/beans
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01
Cereal, potato and beans
Most of these ingredients come in the form of staple foods, such as rice, bread, noodles, sweet potatoes, polenta, etc.
In order to control their children's weight, many parents of obese children often skip the staple food in breakfast, which is not right.
Because carbohydrates in staple foods are the only source of energy for brain functioning, children who do not eat staple foods will feel sleepy and tired all morning, which will affect the efficiency of listening to classes.
Therefore, parents should not remove the staple food of breakfast, but choose scientifically and eat it reasonably.
2
Poultry meat and eggs
This category is mostly an ingredient that provides protein for children's bodies, and is generally a favorite food for children.
3
Fruits and vegetables
There are many types of these ingredients, rich in vitamins, minerals, dietary fiber, etc., and can also play a role in regulating the appetite in the morning.
Such a good ingredient is precisely the most neglected part of a child's breakfast.
Therefore, parents should pay more attention to supplementing these ingredients in their breakfast, especially dark vegetables and colorful fruits.
4
Milk legumes
Soybeans, milk and nuts, as well as dairy products and soy products, such as yogurt, cheese, soy milk, soy products, etc.
Covering these 4 types of ingredients, the breakfast menu can be complex or simple. If you want to challenge the high difficulty, there is a lot of room to play, and if you want to save trouble, you can purchase finished or semi-finished products and serve them with a little processing.
However, parents need to be reminded that breakfast is only one of three meals after all, so the energy of breakfast should not be too high, accounting for 30% of the whole day is the most appropriate.
Eating too much, too little, or skipping breakfast is not good for learning in the morning, and it can also affect how well you eat lunch.
3
Hands-on breakfast for a week
Follow the golden formula for a nutritious breakfast
It's nutritionally balanced, simple and practical
It only takes 10 minutes
Breakfast recipes for the week
Collect it!
Monday
Tomato, egg, greens, shrimp noodles
+ nuts + oranges
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Staple food: noodles
Meat, eggs and milk: shrimp, poached eggs
Fruits and vegetables: tomatoes, greens, oranges
Nuts: two or more species
Time-saving tips:
Pick the shrimp and cook them in advance, and wash the vegetables in advance.
Pattern Alternatives:
1. If you don't like noodle soup, you can make mixed noodles.
2. Greens can be replaced with other leafy greens, pay attention to the cooking time.
3. There is no limit to the types of nuts, and all kinds of collocations are the best.
Tuesday
Meat bun + fried broccoli + boiled egg
+ soy milk + apples
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Staple food: meat buns
Meat, eggs and milk: boiled eggs, soy milk
Fruits and vegetables: broccoli, apples
Time-saving tips:
1. Steamed buns can be quick-frozen products of high-quality brands, or they can be purchased at a brand bun store one day in advance and then put in the refrigerator (it is recommended to refrigerate for no more than 24 hours), and steam them the next morning.
2. Prepare the ingredients for soy milk the night before, make an appointment with a wall breaker, and drink it when you get up in the morning.
Pattern Alternatives:
1. Soybeans can be combined with other beans to make various flavors of soy milk, such as black beans + soybeans, red beans + soybeans, mung beans + soybeans, purple potatoes + soybeans, peanuts + soybeans, etc.
2. Vegetables are preferred as seasonal dishes. Broccoli can be replaced with other vegetables, such as bok choy, lettuce, lettuce, etc.
Wednesday
Sweet potato porridge + green vegetable luncheon meat and egg cake
+ nuts + kiwi
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Staple food: porridge
Meat, eggs and milk: luncheon meat, eggs
Vegetables and fruits: greens, kiwifruit
Nuts: two or more species
Time-saving tips:
1. Prepare the ingredients needed for sweet potato porridge the night before, make an appointment on the appliance, and drink it when you get up in the morning.
2. The flour, vegetables and seasonings needed to make omelets can be prepared a day in advance. The next day, stir the flour for 3 minutes and flap the cake for 5 minutes.
Pattern Alternatives:
1. Sweet potato porridge can be replaced with yam porridge, millet porridge, laba porridge, etc.
2. Greens can be shredded lettuce, chopped celery, carrot cubes, etc.
3. Luncheon meat can be replaced with sausage slices, bacon, etc.
Thursday
Whole wheat sandwich + sausage + milk
+ Tsuka + Momoko
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Staple food: bread
Meat, eggs and milk: sausages, eggs, milk
Vegetables and fruits: lettuce leaves + peaches
Nuts: two or more species
Time-saving tips:
1. The bread slices are purchased one day in advance and can be eaten directly the next day. You can also use a toaster or oven to bake for 5-10 minutes, or an electric baking pan directly for 3 minutes, the taste is better.
2. While toasting the bread, fry the eggs and sausages in a pan for 5 minutes.
3. Wash the lettuce leaves in advance, and when the omelette is out of the pan, you can make sandwiches.
Pattern Alternatives:
When choosing sausages, it can be pork, chicken, beef sausages, choose products with good quality, few additives, and fresh production dates.
Friday
Fried dumplings + egg custard + pumpkin milk paste
+ cherry tomatoes + grapes
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Staple food: fried dumplings
Meat, eggs and milk: egg custard, milk paste
Vegetables and fruits: cherry tomatoes, grapes
Time-saving tips:
1. Two pots at the same time, one for fried dumplings and one for steamed eggs.
2. Prepare the ingredients for pumpkin milk paste the night before, make an appointment with the wall breaker, and you can drink it when you get up in the morning.
Pattern Alternatives:
1. Dumplings can be replaced with wontons, which can be boiled or fried. Dumplings can be filled with different fillings, such as cabbage meat filling, celery meat filling, shepherd's cabbage meat filling, leek egg filling, etc.
2. Milk can be matched with a variety of foods and made into a nutritious paste with a wall breaker, such as milk + pumpkin, milk + oats, milk + peanuts, etc.
What does your baby eat for breakfast?
Everyone is welcome to share the recipes in the comment area
Mommy raises a baby
Thousands of mothers are watching the little tips for raising babies, have you gotten them? Editor-in-Chief: Quack Mom, sharing parenting knowledge and parent-child education experience..... On the way of baby's growth, we are also teachers, friends and the same age