Healthy Breakfast for Children
"Still sleepy." "I'm not hungry." A scream that almost always resonates in the morning. The children are sluggish at breakfast because they are still sleepy. However, ignoring it will eliminate the significant benefits of breakfast and a healthy diet.
Nobody should skip breakfast. Breakfast serves as "fuel" for the body's daily activities. Breakfast has many benefits. Children who eat breakfast daily are healthier, more physically active, and better able to maintain weight. Breakfast can improve their concentration, attention, and memory during the learning process at school.
Breakfast also helps them have a healthy diet, especially green vegetables and fruit, which is of great benefit when they grow up.
On the other hand, children who skip breakfast tend to feel tired, restless, or irritable easily. Their mood and energy drop by noon if they don't eat breakfast. Skipping breakfast increases the risk of obesity because they may:
- Snack more frequently throughout the day.
- Excessive eating.
- Eat late at night.
Breakfast enhances brain power
Breakfast is important and highly recommended for children. However, don't let parents serve them foods high in salt, such as fast food. This type of food has low nutrition.
Breakfast can be made more nutritious by serving meals high in protein, nuts, fruit, and green vegetables. You can also serve milk and dairy products for them.
From breakfast, the brain gets nutrients to think better and faster. Breakfast also improves concentration. Breakfast also enhances concentration.
Tips for getting children to eat breakfast
Controlling children in the morning is a tough task for parents. You have to wake them up and prepare breakfast for them. Mornings are usually full of "drama" until it's time for them to go to school.
Here are some ideas for parents to ensure their children don't skip breakfast.
1. Set an earlier bedtime
Ensure your child goes to bed early enough to wake up on time for breakfast. Sleep is an important activity for children's health, regardless of age.
Don't allow children to remain up late. This will make children too lazy to wake up. As a result, they wake up late and skip breakfast because they have to rush to school.
2. Have breakfast together, if possible
Ideally, the whole family can sit down together for breakfast. Research shows that families who eat together can have healthier diets. This also gives parents to be role models for their children about nutritional needs and eating behavior.
Even so, having a leisurely breakfast with your kids every morning may not be realistic for most families. However, make sure your child eats without pressure.
3. Be creative in serving the breakfast menu
Prepare a breakfast that has complete nutrition. Serve protein, fruit, and green vegetables. Try getting creative with other menus like a bowl of yogurt with bananas. Expand your breakfast menu references.
4. Prepare breakfast ingredients at night
Plan the breakfast menu for the next day. This enables parents to provide more healthy food for their children. Preparations include boiling eggs, cutting fruits, or preparing their favorite cereal.
5. Provide ready-to-eat meals
If your child doesn't have time to eat breakfast at home, pack a fast food breakfast for them to take and eat on the way to school.
Hard-boiled eggs, yogurt, granola bars, dried cereal, and fresh or dried fruit are good options. Don't forget to include green vegetables in one of their meals.
Children who don't skip breakfast have better overall health. This may be caused by the type of food usually eaten. Breakfast also allows parents to provide important nutrients they may have missed throughout the day.
Fiber
Fiber is best consumed during breakfast. Fiber helps control weight and prevent constipation. It also prevents heart disease and diabetes and reduces the risk of certain types of cancer. Fiber is abundant in fruit and green vegetables. Therefore, aim to serve it every day for breakfast.
Calcium and vitamin D
Breakfast is also a good way to provide calcium and vitamin D. It is essential for children’s bone development. Children's bone-forming years last until their early 20s. Vitamin D helps boost immunity and avoid depression.
Sunbathing for 10--15 minutes is one of the most effective ways to get vitamin D. Cereal, milk, and yogurt can also help you get more vitamin D.
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Breakfast is the most important meal of the day! Teaching children about healthy breakfast options puts them on the path to a healthier life.
