Breakfast is the main meal of the day. If the child is properly fed in the morning, he will not fall asleep in class, will not be distracted by rumbling in the stomach, even the head will work much better. Not to mention the fact that the kid has enough energy for the whole school day. Doctors nutritionists shared their recipes, what they cook for children for breakfast. Smoothies “I think that smoothies are the perfect combination of fruits, vegetables, protein and fiber. It is quick and easy to prepare, and you can even finish drinking on the way to school. I usually add spinach, avocados and other vegetables to my cocktail. In the usual form of their child can not cram. Plus yogurt and milk, you can add oatmeal, bananas, berries. Add another slightly toasted toast - and the child will be full until the second breakfast, ”recommends Katy Serbinski.
Photo:GettyImagesMuesli "You don't need to cook them at all," laughs Regan Jones, nutritionist and founder of Healthy Aperture magazine. - Both me and my children should get a minimum of 25 grams of fiber daily. Muesli is a great source. I try to choose granules that are sugar-free. There is enough dried fruit to make your breakfast delicious. You can add nuts, seeds, fresh fruits to them. Such a breakfast is very nutritious, high-calorie, gives a lot of healthy energy and has a good effect on the intestines. ”Waffles and pancakes“ The dough for them can be prepared in the evening and baked in just a couple of minutes in the morning. Or even bake in reserve, freeze, and then just reheat, says Maya Feller. - Whole grain flour, a minimum of sugar or honey - baked goods can be good too. Also, I make a berry sauce for pancakes - I just beat the berries with vanilla and maple syrup. So children get a good portion of fiber, vitamins, antioxidants for breakfast, and the amount of sugar is reduced. " Eggs “My youngest daughter prefers scrambled eggs, the middle son prefers regular fried eggs, the eldest prefers soft-boiled eggs. In addition, I usually serve pancakes, cheese and fruit. Plus milk or orange juice if you have time to squeeze it yourself. A breakfast like this is high quality protein, calcium, fiber, and lots of vitamins and minerals. "- Rick Hall, clinical professor and nutritionist at Arizona State University. Lunch instead of breakfast" I don't see anything wrong with making meatballs and baked potatoes for breakfast or mashed potatoes or even chicken, ”says Laura Lagano, owner of her own brand of healthy food. - Breakfast, rich in protein, will keep the child feeling full for a long time. Carbohydrates, especially "fast" ones, provoke a surge in blood sugar levels, which is fraught with drowsiness and fatigue. This is not the case with a protein breakfast. ”Porridge The benefits of whole grains are recognized all over the world. Therefore, regular traditional porridge is an excellent choice. But it's important to cook it with whole grains, not cereals. The latter are too processed, refined, and their benefits are minimized. The only thing that nutritionists are ready to make concessions on is oatmeal. You don't have to boil whole oats, though. But thin flakes that you can simply steam up with boiling water are not your option.
