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 have to cook them at all,” laughs Regan Jones, a nutritionist and founder of Healthy Aperture magazine. “My kids and I should get at least 25 grams of fiber a day. Muesli is a great source. I try to choose granola that doesn’t have any sugar in it. Dried fruit is enough to make breakfast tasty. You can add nuts, seeds, and fresh fruit to it. This breakfast is very nutritious, high in calories, gives a lot of healthy energy, and is good for the intestines.” Waffles and pancakes“You can make the dough for them the night before and bake them in just a couple of minutes in the morning. Or you can even bake some in advance, freeze them, and then just reheat them,” says Maya Feller. “Whole grain flour, a minimum of sugar, or honey – baking can also be healthy. In addition, I make a berry sauce for pancakes – I just whip up berries with vanilla and maple syrup. This way, kids get a good dose of fiber, vitamins, antioxidants, and less sugar for breakfast." Eggs"My youngest daughter likes scrambled eggs, my middle son likes regular scrambled eggs, and my eldest likes soft-boiled eggs. I also usually serve pancakes, cheese, and fruit. Plus milk or orange juice if you have time to squeeze it yourself. This breakfast is high-quality protein, calcium, fiber, and lots of vitamins and minerals," says Rick Hall, clinical professor and nutritionist at Arizona State University. Lunch Instead of Breakfast"I don't see anything wrong with making meatballs with a baked potato or mashed potatoes or even chicken for breakfast," says Laura Lagano, owner of her own healthy food brand. "A protein-rich breakfast will help your child feel full for a long time. Carbohydrates, especially "fast" ones, provoke a surge in blood sugar levels, which can lead to drowsiness and fatigue. This does not happen with a protein breakfast. Porridge The benefits of whole grain products are recognized all over the world. Therefore, regular traditional porridge is an excellent choice. But it is important to cook it from whole grains, not from flakes. The latter are too processed, refined, and their benefits are reduced to a minimum. The only thing nutritionists are ready to make concessions on is rolled oats. It is not necessary to cook whole oats. But thin flakes that can be simply steamed with boiling water are not your option.
