Guide to Making a Healthy and Practical Breakfast For Children

With the rush of children in the morning and school hours that require them to hurry to leave, sometimes it is difficult for Mother to serve and familiarize children for breakfast. Even though a healthy breakfast can be a provision of energy and support the performance of children in each of their activities. Still confused what you want to serve for breakfast Little? Come on, see the guide to making a healthy and practical breakfast for the following little one! A healthy breakfast is the best way to give the body the energy intake that children need for a full day of activity after an entire night without eating while sleeping. Breakfast can also be a source of brain power and improve memory abilities, the ability to solve problems, analyze things, and concentrate on studying at school. In addition, breakfast is the best way to help maintain a healthy weight. Children who regularly eat breakfast have a smaller risk of being overweight. The reason, children who do not eat breakfast tend to feel hungry before lunch time and consume more calories than snacks which can cause overweight or even obesity. Skipping breakfast can even make children easily tired and fussy.

Guide to Preparing Breakfast for Your Little One

Serving a healthy breakfast for children can be difficult when Mother is pressed for time in busy preparing for children's school needs or the needs of her husband before leaving for work at home. For that, here are some guidelines for preparing breakfast that you can practice at home.

• Fill Mother's kitchen cupboards with healthy breakfast menu ingredients.
• Prepare the ingredients you want to serve as breakfast the night before, for example preparing dishes and utensils in the kitchen or by cutting fruits and storing them in containers that will be served for breakfast the next day.
• Have the children wake up 10 minutes early and include them in planning and making breakfast.
• If your child is not hungry in the morning, make sure you keep packing breakfast for them so they can be eaten later on the school bus or in the classroom while waiting for the school bell to enter. Fresh fruit, cereals, and sandwiches or sandwiches are a practical menu that you can make when kids don't have time for breakfast.
• If the school offers or provides a breakfast package, it's a good idea Mother make sure that the breakfast menu is a healthy breakfast.

No less important, serve a healthy breakfast with balanced nutritious foods and drinks that include carbohydrates, protein, and fiber. Carbohydrates are a good source of energy, especially for brain performance, also 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 smooth the digestive system, and prevent constipation. Carbohydrates can be found in whole wheat cereals, brown rice, whole wheat bread, fruits, and vegetables. While protein sources are found in low-fat dairy products, lean meats, eggs, and nuts. The source of fiber is found in whole wheat bread, waffles, cereals, brown rice, fruits, vegetables, and beans.

Practical and Healthy Breakfast for Children

Nutritional needs of each child differ depending on age. Here is a guide to the portion of breakfast needed by children according to nutrition experts, here is an example of the menu.

• Aged 4-6 years

Daily calorie needs between 1,500-1,750 calories For the morning breakfast menu Mother can prepare half a cup of fruit salad and one bagel or two whole wheat bread with peanut butter or butter. Also serve ¾ cup of low-fat milk.

• Aged 7-9 years

Daily calorie needs between 1,700-1,950 calories For the morning breakfast menu Mother can prepare whole wheat bread with scrambled eggs. Serve with oranges and one cup of low-fat milk.

For breakfast that is practical and does not require a long time, Little, Mother can serve cereal, oatmeal and milk. This type of food contains healthy nutrients and also helps the Little Flower grow.

• Cereals

Cereals are generally made from processed grains. Generally 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 health, the calcium, potassium, and magnesium content in milk can reduce the risk of hypertension. For a healthy breakfast, you can choose breakfast products that contain high fiber fiber and low sugar content. Don't forget to also pay attention to the portion and presentation suggestions.

• Cereal bar

Bar cereals or snack bars can also be given if you are in a hurry and cannot prepare food. Be sure to choose a snack bar that has a high protein and fiber content, and is made from whole grains or wheat. In addition, select the sugar content is quite low. To increase the intake of nutrients needed by children, you can provide yogurt or milk as a supplement to eating cereal bars.

A healthy breakfast is not limited to just such a menu. We need to consider the influence of habits, social culture and the availability of materials around us. And in this case, the creativity of parents plays an important role in combining menus and instilling good breakfast habits to support the health and achievements of your child.