The little ones are in constant motion, their little engines have been running at full capacity since the early hours of the morning, which are sometimes extremely early hours. Meanwhile, we still need to drink another cup of coffee, don't we?
We need to keep in mind that food, both for us and the little ones, is a very valuable fuel that we cannot replace with anything else. Our bodies cannot function on an alternative source of nourishment. We need calories, from carbohydrates, proteins, or fats for absolutely all the processes that take place in our bodies, as well as for the proper functioning of all organs.
If we want to leave home in the morning, to school, by car, and the gas tank is empty, what do we do? How are we leaving? I think we should put some gas before we get on the road.
This is also true for our children, who start their daily activities in the morning and need to go to school or kindergarten with a stomach properly equipped, with proper "fuel".
For this reason, breakfast is the most important meal of the day. It provides us with energy for the first part of the day, it will keep us nourished so that the little ones can focus on the activities they have to carry out.
What do the little ones need to eat in the morning?
A balanced breakfast will always consist of carbohydrates, protein, and fat. Carbohydrates are the ones that give us energy in the morning, by being digested and degraded to glucose, the main source of energy for the body and brain. It is recommended to choose whole carbs in the morning, for a much higher intake of fiber that provides children with a constant level of energy, without fluctuations.
Proteins do a great favor to the muscles, helping them to function at optimal parameters, and in addition, proteins are the ones that keep us from getting hungry the most. It is recommended to focus on complete proteins, which contain all the essential amino acids, of animal and vegetable origin.
Fats are also essential, especially for the growth and development of children. In addition, healthy Omega 3 fats will help the nervous system and the brain cope with all the challenges of school or kindergarten.
Now that we know all about the importance of breakfast, let's look at some of the options that the little ones will love in the morning:
- if your child likes eggs, offer them with confidence in the morning. They contain quality protein and together with a slice of wholemeal bread and a salad of vegetables they will make a wonderful team. Just make sure to cook the eggs by boiling, omelet, or poached, and try not to use too much oil in the process.
- if the little one is a fan of cereals, choose a healthier option, such as oatmeal, muesli, or even cornflakes without added sugar. You can put them in milk or yogurt and some fresh fruit, for an addition of vitamins, minerals, and fiber.
- if the little one wants a sandwich, make one from wholemeal bread, add his favorite cheese for an increased intake of Calcium, and don't forget many colorful vegetables!
With so many benefits, breakfast is (definitely) the most important meal of the day!
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Iulia Hădărean nutriționist-dietetician
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