Breakfast for school children: Quick and nutritious

A nutritious breakfast will help children have enough energy, concentration and the necessary nutrients to study and play all day. Below are suggested menus and principles for creating a quick, compact, healthy breakfast for children before going to school.

Why is breakfast important for school children?

Breakfast is considered the “fuel” to start a new day. For children, breakfast not only provides energy but also contributes to improving memory, concentration and physical development. A reasonable combination of food groups will help children have a delicious and nutritious breakfast.

To ensure children's health and learning efficiency, parents should note:

Protein : Supplement from eggs, meat, fish, milk, yogurt, low-fat cheese or nuts. Protein helps children stay full longer, maintaining energy until lunch.

Fiber : Children need 20-30g of fiber every day, of which at least 5g should come from breakfast. Fiber is abundant in vegetables, fruits, whole grains, and oatmeal.

A nutritious breakfast will help children have enough energy, concentration and the necessary nutrients to study and play all day.

Starch : Choose starch from whole grains, rice, porridge, vermicelli, and pho to ensure stable energy.

Milk and dairy products : A glass of cow's milk, soy milk or low-fat yogurt will help supplement necessary calcium and vitamins.

Limit sugar : Avoid sugary cereals and choose whole grain foods that are low in sugar instead to develop healthy eating habits.

Following these principles will help children have a balanced breakfast, supporting both physical and mental health, thereby helping them learn and develop better.

Suggestions for quick, nutritious breakfast dishes

To save time while still ensuring nutrition, parents can refer to the following dishes:

Avocado toast with eggs : Whole wheat bread toasted with unsalted butter, combined with fried, poached or fried eggs, sprinkled with roasted sesame seeds.

Beef and Tomato Hamburger : Use a whole grain hamburger bun with ground beef, tomato and lettuce.

Cereals, fruits and nuts : Mix oats with fresh milk, add strawberries, blueberries, raisins and nuts such as walnuts and almonds.

Stir-fried noodles with beef : Stir-fried noodles with beef and fresh vegetables, both delicious and nutritious.

Nutritional porridge : Porridge with minced meat, fish, and shrimp are also quick and easy to eat options.

These dishes are not only easy to prepare but also help children have a delicious, energetic breakfast for an effective school day.

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Source: https://baolaocai.vn/mon-an-sang-cho-tre-di-hoc-nhanh-gon-ma-giau-dinh-duong-post881898.html