Children's nutritious breakfast
Release time : 03/10/2025 09:30:02
Breakfast is the source of vitality for a day, and it is equally important for both adults and children.
"What to eat for breakfast?" This is a headache for many mothers. What consequences are there if breakfast is skipped? How can breakfast be nutritious and balanced, and how can children enjoy it? Today, we bring together the questions that mothers have about this topic to learn how to make a simple yet healthy breakfast for children.
A nutritious breakfast is the most important meal of the day.
Nutritionists have pointed out: breakfast is like a nourishment.
Breakfast is especially important for growing children.
Breakfast recipes are also very particular.
Currently, many children consume an unsalted breakfast, which is not conducive to stimulating appetite. From the perspective of traditional Chinese medicine, thin sweet milk products are cold in nature and can hinder the stomach. Long-term consumption can lead to a foul odorous and greasy tongue coating.
Therefore, parents should reasonably arrange their time to ensure that children have ample meal times.
And then we should also have a variety of food, so we can change our taste.
Add some richly nutrient-rich foods such as eggs, milk and soybeans to the breakfast.
Generally, it's best to pair sweet and salty foods, such as fruits or juice.
The Importance of a Balanced Breakfast for Children. The morning is the most important time in the day, and modern physiological scientists have shown that the normal blood sugar level of an individual when fasting is between 80-120 mg/100 ml blood.
If the blood glucose level is too low, one may feel hungry and tired, even dizziness, unsteady standing or palpitations.
The maintenance of blood glucose levels in the body is primarily dependent on the type and amount of food consumed for breakfast.
Skipping breakfast can make it difficult to maintain normal blood sugar levels, leading to hypoglycemia and affecting work, study, and overall health.
At the same time, symptoms of mental fatigue, poor reaction ability, and reduced stress resistance may also appear. In severe cases, symptoms such as collapse and hypoglycemic coma can occur.
Skipping breakfast and having a long gap between dinner the previous night and lunch the following day can lead to imbalances in stomach fluids and hormone secretion, resulting in poor eating habits. This is particularly harmful for children.
The characteristics of the nutritious breakfast for children: 1. It should provide sufficient energy, as children have higher energy needs in the morning due to increased activity and the need to replenish energy promptly following activity. Moreover, they require a large amount of nutrients for their growth and development.
The breakfast for the baby should include starch-based foods, such as steamed buns, porridge, cakes, and steamed dumplings, which are beneficial for the absorption and utilization of other nutrients and promote the growth and development of the baby.
Generally, the caloric content of the baby's breakfast should account for 20% of the total daily energy intake.
2. The selection of a reasonable breakfast for children directly affects their health.
Therefore, when preparing breakfast for children, more attention should be paid to the combination of various foods and hydration is also important. The combination of dry and wet foods can help in the absorption of various nutrients in the food. For example, milk mixed with fruit cakes.
White porridge with meat spread and jujube-scented lotus seed buns.
Red bean and rice mixture with onions, cabbage, beef dumplings, and egg yolk in a white boiled chicken. This combination is beneficial for children's digestion and absorption.
Since children have smaller stomachs, they can't consume too much food at once. We pay more attention to the nutritional value of breakfast.
By combining rice and noodles, and the combination of coarse cereals with various grains, especially the B vitamins in coarse cereals are rich, and Vitamin B1 is a nutrient that babies often lack.
Therefore, I prefer to let my child eat more rice, wheat and corn, blood rice, rice grains, yellow millet, beans and tubers, etc., to get the full nutritional benefits.
By using mixed food of fine grain and coarse grain, we can take the advantage of complementary effects of proteins in foods to increase their utilization.
For instance, combinations such as Cabbage and Pork Rice Porridge, Blood-Rice and Lotus Heart Corn Soup, and Yam and Kernel Date Pudding can more effectively promote the growth and development of babies.
3. Increase Protein Intake: Protein is fundamental to life and a crucial nutrient for the growth and development of infants. However, excess protein cannot be stored in the body; it needs to be replenished promptly.
To selectively increase high-quality animal protein sources for babies, include eggs or meat in the breakfast daily. You can also arrange high-quality plant proteins such as beans and soy products. Regularly prepare dishes like onion beef buns, carrot chicken custard steamed buns, minced meat sauce with soybeans, open seaweed stewed silk, and milk yellow buns to meet the basic requirements for healthy growth.
4. A variety of dishes is one factor that affects the appetite of babies. A breakfast that is monotonous in flavor and lacks variety cannot stimulate a child's appetite, even if it has high nutritional value. Only by presenting a breakfast with rich flavors and a wide variety can it captivate the baby and thereby stimulate their appetite.
By pairing sweet and savory flavors, we can enrich the breakfast options for children. Various shapes of pastries pique their interest. When serving sweet porridge or congee, include savory snacks.
When eating salty porridge, soup, and noodles, serve sweet desserts.
There's also white porridge with a suitable amount of nutritious stir-fry and small cake.
The composition of Gancaoye Bainuo porridge, seaweed small meat Yuexia scallion rolls, and the combination of Xiangcai salty egg rice porridge and Songren Douza Xiaotu Baozhong form a variety of flavors and diverse shapes, catering to children's nutritional needs.
Here are seven delicious and nutritious breakfast recipes that have been popular among moms on Mom.com. Let's learn from them! 1. Peanut Butter Bread with Whole-Wheat Slices: Whole-wheat slices of bread topped with peanut butter, which is rich in Vitamin C and E, are both tasty and convenient.
You can also make peanut butter using a food processor and freeze it in the fridge.
In 3 minutes, you can go out to work with high spirits.
2. Egg Roll Wraps 1 egg, beaten and mixed with a small amount of flour to form a batter.
Heat a small amount of oil in a frying pan over medium heat or melt butter, pour the batter into the pan and cook until golden brown.
Place the cheese and ham slices (1-2 pieces each) on top of the bread, then roll it up.
This is much more nutritious than the pancakes and fried dough you buy on the street.
It takes 5 minutes.
3. Salad sandwich: Sandwich 2 to 3 slices of bread, sliced cucumbers and tomatoes, and scrambled eggs. Put the scrambled eggs, cucumber, and tomatoes on the bread slices, sprinkle with salad dressing, and then add another piece of bread to make it., it will never take more than 10 minutes.
4. Soak sweet and sticky rice in boiling water for 3 minutes, then set aside.
Add 30 grams of water starch (starch powder) to cold milk, mix well, heat it in a non-stick pan, stir while heating to make stir-fried fresh milk, then add cooked corn kernels, and add appropriate amount of sugar.
It takes 7 minutes. If you don't have time to sit at home and eat, you can use a disposable cup and eat in the car.
5. Colorful fried rice, 100 grams of vegetables, crispy in the microwave for 3 minutes at high heat. Stir fry yesterday's cold rice with oil and add the cooked vegetables to season.
You can also add diced chicken, diced pork, and diced ham.
It takes 5 minutes, and it takes two more minutes to knead it into rice balls and it will be convenient to eat on the road.
6. Pomegranate Chicken Shreds Soup: Marinate chicken breast (or tenderloin) in oyster sauce, ginger, and cooking wine until cooked through to an internal temperature of 80%. Add pomegranate slices and cook until they are also cooked through.
Add the cooked porridge to it and boil it for a moment, then season it.
You can make a porridge the night before by using microwaves, rice cookers, induction cookers, etc., all of which can automatically finish making the porridge and turn off the power. The next morning, you just need to add ingredients and it's ready. It saves time and effort.
7. Seafood (rice) porridge, wipe the kelp with a damp cloth to remove the white powder on its surface, then cut it into strips with scissors.
Fish balls should be cut into small pieces (if you use shrimp skins, no need to cut them). Soup can be made with dried seaweed and brown rice or quinoa.
Adjust the seasoning to your liking and sprinkle white pepper powder.
Quick Breakfast: Simple and delicious. The following six breakfasts should absolutely not be served to children, as they may cause indigestion or diarrhea, which can harm their health.
Meal Option One: "Reflecting on Breakfast." The breakfast consists of leftovers, or leftovers stir-fried into rice or cooked with noodles.
Expert Commentary: After leftovers sit overnight, vegetables may produce nitrite (a carcinogenic substance), which can be consumed and pose harm to human health.
Recommendation: Don't eat leftover vegetables.
Make use of the remaining food for breakfast, but make sure to store it properly to prevent spoilage.
Food from the refrigerator should be thoroughly heated.
How to eat 2: Fast breakfast Breakfast content: Various Western fast food.
Expert comment: This high-calorie breakfast can easily lead to obesity, and long-term use of fried food can also be harmful to the body.
Eat Western fast food for breakfast, and eat low-calorie food for lunch and dinner.
In addition, this Western-style breakfast has the problem of unbalanced nutrition. The calories are relatively high, but it often lacks nutrients such as vitamins, minerals, and fiber.
Recommendation: When choosing Western fast food for breakfast, you should add fruit or vegetable soup to maintain nutritional balance and ensure the intake of various nutrients.
In addition, it is best not to consume it for a long time.
Breakfast 3: A traditional flavor, breakfast content: fried dough sticks and soy milk.
Expert comment: Fritters are high-temperature fried foods. Like sesame cakes and fried dumplings, they all have the problem of high fat.
After food is fried at high temperatures, nutrients will be destroyed and carcinogens will be produced.
Moreover, the calories of fried dough sticks are relatively high and the oil is difficult to digest. In addition, soy milk is also a medium-fat food. The amount of oil in this breakfast combination obviously exceeds the standard and is not suitable for long-term use.
Suggestion: Breakfast must have vegetables or fruits. It is best to eat soy milk and fried dough sticks sparingly, not more than once a week. The lunch and dinner that day must be as light as possible. Don't eat fried, fried, or stir-fried food, and add more vegetables.
Meal 4: Snack Breakfast Breakfast Content: A variety of snacks such as cookies, biscuits, chocolates, etc.
Expert Commentary: It's fine to snack on biscuits, chocolate, and other treats when you're hungry. However, using these snacks as your main breakfast is not very scientific.
Most snacks are dry foods, which is not conducive to digestion and absorption for the body that is in anhydrosis at the beginning of the morning.
Moreover, snacks such as biscuits primarily consist of grains. Although they can provide energy rapidly, they soon cause the human body to feel hungry again. By midday, blood sugar levels will significantly drop. Eating snacks for breakfast can lead to a lack of nutrition, which can weaken the body and increase the risk of various diseases invading.
6 Types of Breakfasts That Children Shouldn't Eat: A Sporty Breakfast. The breakfast content: The breakfast bought on the road, eating while walking, manual, foot, mouth, whole body movement...Expert comment: Eating while walking is not conducive to gastrointestinal health, it is not beneficial for digestion and absorption.
Additionally, street food often poses health hazards, as the potential for illness from contamination is high.
Suggestion: If you choose street food for breakfast, first, you should pay attention to hygiene, and second, it is best to buy it home or eat it at work.
Try not to eat breakfast on the way to work to avoid damaging your health.
Meal 6: A high-nutrition breakfast, which consists of fruits, vegetables, and milk among other nutritious foods, leaves out the "low-nutritional value" staple food.
Expert Commentary: Many people mistakenly believe that staple foods merely provide calories and are unrelated to nutrition. In fact, carbohydrates also fall under the category of nutritional elements, playing a crucial role in the human body. Without sufficient energy supply, the body will automatically release heat through decomposition. Continuous abstaining from staple foods can lead to malnutrition and weaken various bodily functions.
The medical information presented in this text is for reference only.
If any discomfort is experienced, it is recommended to seek medical attention immediately. The diagnosis and treatment should be based on the examination conducted by a healthcare professional in person.