The Right Breakfast for Pupils

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The first of September is a very solemn day for students and their parents.

It flies by in a flash, and then working life begin: many parents are in a hurry to forget that breakfast for students must be not only fast, but also, if possible, delicious. 

But first, breakfast should be helpful.

One well-known author said that food should be for children as well as for adults, only better. These words perfectly describe the correct approach to school meals. Balanced diet of any person assumes the balance of quantity, quality and timeliness, that is, food eaten should be fully and timely provide the body with essential amino acids and trace elements for normal functioning. 

For the child it is especially important.

Since the mid-’70s among preschool and school age children are common chronic diseases of the digestive tract. The peak of digestive problems observed in school children 7-8 years. The reason for this, many doctors see in the stress associated with entering school. After all, suspended menu will provide your child with all necessary vitamins and minerals and will not “waste away” at his desk under the weight of “granite of science” in the first few days of training.

First, a little theory. 

Relative (per 1 kg body weight) the body’s need for calories in school children is low, so special attention should be paid to simple carbohydrates (sweets, pasta), and proteins and preferably vegetable.

The Right Breakfast for Pupils The Right Breakfast for Pupils

It is established that the assimilation of protein is best for the joint use of buckwheat porridge with milk, flour products – with cheese, meat or fish, bread – with milk or yogurt, but in moderation is good to all, even a complete protein foods such as meat and cottage cheese, and excessive consumption can cause body harm.

Fiber is vegetables and fruits on the contrary, is useful and necessary in unlimited quantities, as it helps to increase intestinal motility. Therefore, the student must keep to a vegetables diet: cucumbers, tomatoes, turnips, rutabagas, squash (potatoes as a vegetable does not count!). Plant foods, especially raw, contain substances that prevent the development of intestinal putrefactive bacteria and fungal flora. 

This is especially true in winter when there is an abundance of vegetables.

In hot weather, you should choose dishes that do not require to digest large amounts of digestive juices: yogurt, cottage cheese, fruit and vegetables.

As for the liquid, the child’s need to water is 3-4 times more than adults, and it depends on the season. Preference should be given to mineral water or water with berries or fruit juices.

The sources of B vitamins (B2, B6, B12) are in red meat, liver, eggs, dairy products, whole wheat bread and green vegetables. B6 improves absorption and recycling of nutrients, and also participates in many vital chemical reactions. All water-soluble vitamins, so they needs to be replenished on a daily basis.

Vitamin A is essential for the formation and growth of bones, hair and teeth, increases resistance to respiratory infections. Rich of this vitamin are cod liver oil, liver, eggs, and yellow fruits and vegetables.

The Right Breakfast for Pupils2 The Right Breakfast for PupilsFor strength beneficial are vitamins C and E.

The citrus fruit, berries, leafy greens and potatoes, are high in vitamin C and E found in whole grains, vegetable oils, soybeans and eggs. Both vitamin heat treatment does not act destructively less than A. Vitamin C is indispensable in the fight against infection. Increases the need for it and with stress and increased mental stress. The best source of its natural products are considered the pills.

Calcium – basis for a healthy living of the child, its lack is manifested in the form of chronic pain in joints and limbs. “Lives,” it in dairy products, fish, nuts and green vegetables, but only absorbed a sufficient amount of vitamin D, which is produced under the influence of the sun. Disrupts calcium rich food too. Therefore, a diet of cake for a child is not recommended! 

But walking in the sun will be very helpful.

Iodine deficiency in childhood can lead to mental retardation. To increase performance in some cases, a first grader should consume iodine-containing products: seaweed, fish and seafood, and in addition, some bread, enriched with iodine.

No less important is phosphorus. 

A beneficial effect on the nervous system, it stimulates the brain, and is best absorbed in the egg yolks, beef, beef liver and fish.

Children’s top aides are immune minerals – selenium and vanadium, which are found in fish, grains, mushrooms, soy, olive oil and sugar beet. 

Replenishing their stock should be regularl.

Agree, not all of these products you can take to school, especially fish, liver, eggs, cottage cheese. But these are the foods that contain proteins required for growth and development. 

The solution is simple: a child can eat these products at homeA small amount of protein and fat would be enough until the evening provided by the school, your child will be able to bite home-made food when returns from school. 

What you need to know to collect your child’s “lunch-box.”

The Right Breakfast for Pupils3 The Right Breakfast for PupilsFirst, you need to know what is a “lunch-box”. Do not be alarmed – this is not an excursion into foreign languages! In Japan, the word “bento” is designated by the food, which can be put into a box and take to the road, at school or work. Typically, a box is colorful, cute, and has several sections, or even levels. So a box separately can accommodate a side dish, salad and main dish (meat and fish).

So, we gather our “box”. Here are some simple tips and recipes.

The main component of Japanese bento – Fig. 

It is well-saturates and goes well with almost all products. If your child loves Japanese cartoons, it will not be difficult to prepare for a bento. Rice, pieces of fish, meat, fruits and vegetables can make a whole picture. Find pictures of bento on the Internet and try to do the same with the child.

If the rice – it’s not the favorite food of your child, you can replace it with boiled potatoes, pasta or buckwheat. 

Porridge flakes fast food – a losing option for bento.

You can just do it without a side dish and make a sandwich. For the sandwich it is better to use whole wheat or rye bread. Instead of perishable meat, fish, sausage and cheese stuffing can be prepared from cucumber, peppers, lettuce and chicken. Of course, the sausage and cheese – it’s quick and easy, but our goal right now is somewhat different. 

Do not worry that your child refuses vegetables, because his sandwich will be the most beautiful and delicious in the class! 

Mind the fact that the student must every day eat at least 350 grams of vegetables, you can chop coarsely favorite baby vegetables and a salad sprinkle with nuts. 

Agree – much prettier and healthier than sausage.

Reconstituted juices contain a lot of bags of sugar, a little good in them, are not recommended for children and lemonades. It is better to prefer medium or lightly mineral water or juice. Remember that for children it is very important the form of presentation of the drink. 

If the child refuses to take the juice out of the house, you may want to find it opaque or sports bottle like those used by cyclists.

And for dessert instead of sweets put a child berries. Harm them any, solid benefits. 

Banana – excellent dessert. 

If there is time to cook at home – make a low-fat cookies with the addition of oatmeal, cream and fruit. But no margarine and sugar! Yogurt, not more than one cup a day – not too sweet.

As a dessert, you can also recommend a mixture of honey and ground walnuts, chopped raisins and dried apricots: this cocktail is very nutritious and rich in phosphorus, magnesium and other minerals. Its only drawback – the inconvenience. But if we reject the honey, this dessert is very easy: you can eat, even at school.

To summarize, we note that the “correct” breakfast for child is cereals with yogurt, and poached (not fried!) macaroni and cheese, and oatmeal with bananas, strawberries or peaches (these ingredients can be easily replaced with a spoon of fruit jam). And the rest is a matter of taste! The main thing from childhood is to instill a love for healthy nutrition!