Healthy Childhood Habits That Are Never Forgotten
There are four reasons why children should eat a healthy breakfast: to develop healthy habits, to start the day with plenty of energy, to provide the nutrients they need to grow and develop emotionally, to improve their school performance, and to prevent them from feeling tired, irritable, or depressed during the day.
Researchers have shown that a nutritious breakfast that includes calcium and iron, as well as other minerals and vitamins such as C and D as well as vitamin A, can provide between 30 and 35 percent of the nutritional requirements for school-age children to begin the day with strength and with their defences functioning at peak levels, allowing them to face any disease or infection.
We must also remember that breakfast is the first meal that children consume after fasting for 8 or 10 hours, since while we sleep, our brain processes also rest, and in order to reactivate, they need the energy that a nutritious breakfast provides.
The importance of children eating a healthy breakfast also involves the development of habits, which will be much more difficult to sustain in childhood than it would be in adulthood if these habits are lost along the road.
In order for children to learn these positive behaviours, you must first offer them in an attractive way. How? Please keep the following points in mind:
Have breakfast with them
Breakfast is a learned habit, and it is crucial that kids be able to partake and enjoy that time with you. If kids see that you are eating a nutritious breakfast, they will want to do so as well.
Vary the foods
If you cook various breakfasts throughout the week, you will be able to make the most of your alternatives and avoid your children from becoming bored with the same thing every morning.
Get them involved in making
The fact that kids learn about food as part of the process so that they are familiar with its qualities, as well as the fact that it is enjoyable for them to eat healthily while having fun
Try to avoid rushing
The remainder of the day may be spent getting everything ready the night before so that you can completely enjoy that tiny amount of time in the morning peacefully and, if possible, always at the same time.
Never skip breakfast.
Under no circumstances, and there are no exceptions, should children leave home without having had breakfast. It is pointless to consume anything to make people feel full; nonetheless, it is crucial to consume meals that are high in nutrients and in the quantities required for breakfast to be deemed nutritious.
Breakfast with good nutrients for its development
A nutritious breakfast for children is important because it provides them with nutrients that are essential for their growth, as previously stated. What sources do I have for those nutrients? How do you make a filling, simple, and nutritious breakfast?
Whole fruit better than juices
The pulp of the fruit has a high concentration of vitamins, minerals, and fibre. Blueberries, for example, help to prevent urinary tract infections (which are quite frequent in school-age children), while avocados and kiwis, which are high in vitamin E, help to boost your immune system and lessen the likelihood of getting a cold.
If you are going to eat bread, let it be whole grain
It is also more nutritious due to its high fibre content and the fact that it contains slow-absorbing carbs, which reduce the feared spikes in blood sugar that might occur.
Include eggs daily
Their high protein content allows them to be prepared in a variety of ways, including scrambled, in an omelette, soft-boiled, and other variations. They provide several options for customizing your meals.
Bet on yogurt
It is high in calcium and proteins, which are necessary for the development of strong teeth and bones, which are critical throughout the growth period. It also helps to preserve and maintain the bacterial flora, allowing it to digest nutrients much more efficiently.
If you choose cocoa, be sure to get it with the least amount of sugar possible. In addition to fundamental nutrients like calcium, minerals, antioxidants, and vegetable protein, it also provides a variety of other nutrients that help children remain active and engaged throughout the day.
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