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Current dietary recommendations suggest that breakfast provides 25% of the daily energy that the child needs. After the night's rest, the body finds itself with very low energy levels that must be replaced by healthy and balanced food. But, What are those foods that should not be missing in children's breakfast?
Additionally, and since water is not usually drunk at night, breakfast also has to replace fluids. However, there is neither a magic formula nor an ideal breakfast to offer our little ones, although the child should be encouraged to eat breakfast every day, sitting quietly and in a pleasant environment. As far as possible it is convenient for the child to observe and learn from their elders, so adults should lead by example and also have breakfast calmly and daily.
For the little ones in the house, a healthy breakfast should contain foods that enhance concentration and memory such as fruits, loaded with essential micronutrients for the body, while providing energy that is released throughout the morning, such as complex carbohydrates.
- Whole grains They provide complex carbohydrates that release glucose, the main source of energy for the brain, slowly. In addition, they contain fiber necessary for the proper functioning of the gastrointestinal tract.
- Protein of high biological value such as that from foods of animal origin (serrano ham, cooked ham, eggs ...) with numerous essential amino acids. Other proteins of lower biological value can also be included, such as nuts and seeds that combine proteins with essential fatty acids, fat-soluble vitamins and some minerals that are difficult to find in other foods.
- Milk and dairy products They are very beneficial to ensure good growth, as they contain calcium and vitamin D for strong bones. Yoghurts in addition to these nutrients contain lactic bacteria that are very beneficial for the intestinal microflora.
- Fruits: they provide fiber, vitamins, minerals and various trace elements depending on their color. Preferably fresh and seasonal fruit, although occasionally a fruit juice or smoothie can be offered.
It is not necessary to offer the child products called "breakfast" Instead, it's best to be open to other options, whether it's leftovers from the day before, a spread of cheese spread, or a fruit salad with strawberries, raspberries, and mango chunks over plain yogurt.
Trying to include foods from several food groups is ideal, for example, a piece of bread with tomato, olive oil and cooked or serrano ham combines carbohydrates, proteins, healthy fats, micronutrients and phytonutrients, little more can be asked in a single food!
You can read more articles similar to Foods that should not be missing in children's breakfast, in the Infant Nutrition On-Site category.