The breakfast, an important meal for children

Academic achievement and attention that children pay in class, improve considerably with a good breakfast. Surely it happened to you, that small children do not want breakfast, since they don't feel hungry in the morning, however, there are many reasons to insist.

There are many benefits for children who eat breakfast. Breakfast provides essential nutrients and energy that children need to concentrate on school and learn. Studies show that breakfast provides up to 25 percent of the recommended daily intake of essential nutrients like calcium, protein, vitamins A and B6, magnesium, iron and zinc. If your children are skipping this vital part of the diet, you may not be meeting their daily requirement of nutrients.

Other benefits of breakfast

Research shows that children who eat breakfast have higher achievement scores, lower rates of absenteeism or tardiness and increased concentration in the classroom.

But breakfast is not only good for children, adults who regularly eat breakfast tend to eat fewer calories, less saturated fat and cholesterol, and have better nutritional status than those who prefer to skip breakfast.

Another important benefit of breakfast for children is establishing a healthy habit of eating at an early life, it can prevent many health problems associated with adults with poor diet, such as diabetes and obesity.

How do you design a proper breakfast?

The breakfast should include foods from various groups in order to provide the greatest benefit to children, both educational and physically. If we make a balanced breakfast, we should consider groups of proteins, fats and carbohydrates.

In this way, we prevent glucose to decay (sugar) in the early hours, extending the duration of the energy from the breakfast, enjoying its benefits.

A low blood sugar (hypoglycemia) can mean a decrease in the energy level and the appearance of symptoms of starvation as stomachache or headache, that interfere with learning. Balanced meals that offer several food groups (which contain carbohydrates, proteins and fats) are designed to maintain the energy of children throughout the morning.

If breakfast is taken in the morning, eat something is better than eating nothing. Therefore, if you do not have time to prepare breakfast, or your children do not want to take it, eat a banana or a piece of cheese on the way to school. It's best for them if they start the day without an empty stomach.

Ideas for a quick breakfast

Some simple breakfast that can be prepared quickly and easily are:

• Natural juice and cereal with milk
• A smoothie with some fruit, and milk
• A boiled egg and bread
• Toast with peanut butter and a piece of fruit
• A cereal bar or a piece of fresh fruit and cheese are great portable breakfast, which you can eat while you are going anywhere.

The reheated also may be useful for a breakfast. In a hurry you can eat soup, "tortillas" and cheese, or chicken thighs.

Healthy Habits

One thing to keep in mind is that your children always admire you. If mom and dad do not have to eat breakfast – why would they do? By eating breakfast every day, you are teaching your children that it is important to eat in certain periods. Establishing this habit early is a good start to adopt healthy eating habits that will help when they grow up.

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