Guide to Making a Practical Healthy Breakfast for Kids
With busy children in the morning and school hours that require them to rush off, sometimes it is difficult for mothers to serve and get used to children for breakfast. Whereas a healthy breakfast can be a provision of energy and support children's performance in every activity. Still confused about what to serve for your little one's breakfast? Come on, see the guide to making a healthy and practical breakfast for your little one!
A healthy breakfast is the best way to give the body the energy it needs for a full day's activities after a night without eating at bedtime. Breakfast can also be a source of brain power and improve memory skills, problem-solving skills, analyze things, and concentrate on studying at school. In addition, breakfast is a great way to help maintain a healthy weight. Children who regularly eat breakfast have a lower risk of becoming obese. The reason is, children who do not eat breakfast tend to feel hungry before lunch time and consume more calories from snacks which can lead to overweight or even obesity. Skipping breakfast can even make your child tired and cranky.
Guide to Preparing Breakfast for Your Little One
Serving a healthy breakfast for children can be difficult when you are pressed for time in busy preparing for your child's school needs or your husband's needs before leaving for work at home. For that, here are some guidelines for preparing breakfast that you can practice at home.
- Fill your kitchen cupboard with ingredients for a healthy breakfast menu.
- Prepare the ingredients that you want to serve for breakfast the night before, for example preparing plates and utensils in the kitchen or by cutting fruit and storing them in a container to be served for breakfast the next day.
- Get the kids up 10 minutes early and include them in planning and making breakfast.
- If your child isn't hungry in the morning, make sure you pack breakfast for them to eat later on the school bus or in the classroom while waiting for the school bell. Fresh fruit, cereal, and sandwiches or sandwiches are practical menus that you can make when your kids don't have time for breakfast.
- If the school offers or provides breakfast packages, it's a good idea to make sure that the breakfast menu is a healthy breakfast.
No less important, serve a healthy breakfast with nutritionally balanced foods and drinks that include carbohydrates, protein, and fiber. Carbohydrates are a good source of energy, especially for brain performance, as well as for the body as a whole. Likewise with protein, which is good for growth and development and a source of energy. Fiber can help you feel full longer, help improve digestion, and prevent constipation. You can find carbohydrates in whole grain cereals, brown rice, whole grain breads, fruits, and vegetables. While protein sources are found in low-fat dairy products, lean meats, eggs, and nuts. Sources of fiber include whole grain breads, waffles, cereals, brown rice, fruits, vegetables, and nuts.
Practical and Healthy Breakfast for Kids
The nutritional needs of each child are different depending on their age. The following is a guide to the breakfast portion that children need according to nutrition experts, here is an example of the menu.
Ages 4–6 years
Her daily calorie needs are between 1,500–1,750 calories. For breakfast, you can prepare half a cup of fruit salad and a bagel or two whole wheat bread with peanut butter or butter. Also serve cup low-fat milk.
Ages 7–9 years
The daily calorie needs are between 1,700–1,950 calories. For the breakfast menu, you can prepare whole wheat bread with the addition of scrambled eggs. Serve with citrus fruits and a cup of low-fat milk.
For a practical breakfast that doesn't take your little one long, Mother can serve cereal, oatmeal and milk. This type of food contains nutrients that are healthy and also help your little one grow and develop.
Cereals are generally made from refined grains. Most cereals are served with milk, fruit or nuts. Cereals are rich in vitamins and minerals. Milk also contains a lot of protein, vitamins and minerals. In addition to being healthy, the calcium, potassium, and magnesium content in milk can reduce the risk of hypertension. For a healthy breakfast, you can choose cereal breakfast products that contain high fiber and low sugar content. Don't forget to pay attention to the portion and presentation suggestions.