Breakfast is one of the most important meals of the day, in fact, children who do not eat breakfast are more apathetic in class and have lower school performance due to lack of energy. In this post we tell you what a breakfast should have to be healthy and we give you ideas of healthy breakfasts for your sons and daughters.
We are in the time of going back to school, after a long summer of rest and disconnection. The routine returns and it is important that children continue to eat healthy.
What should healthy breakfasts have?
It often happens that our sons and daughters are not hungry in the morning or we are in such a hurry that there is no time for breakfast. It is always essential to find a space for breakfast and this is what healthy breakfasts should contain :
Liquids At night the body loses fluids and it is essential to hydrate it by drinking fluids in the morning.
You can offer your sons and daughters natural water or with lemon, for example, fruit juices, herbal teas, homemade vegetable drink or milk with cocoa. It is essential that if you use a sweetener it is healthy (such as honey, for example) or that you do not use it.
Carbohydrates are another essential element of healthy breakfasts for boys and girls. You can give them whole wheat toast, if you buy it make sure it has a high percentage of whole wheat flour and if you make it at home use quality whole wheat flour. Another option is to give him a bowl of whole grains (rolled oats, for example) or make a homemade sweet, such as muffins or cakes, with whole wheat flour.
Proteins are important for the smallest of the house since they help them in their growth and in the development of their immune system. Eggs or turkey are a good option. You can prepare a scrambled eggs, an omelette or a grilled egg. In addition, they can be accompanied by tomatoes or other grilled or roasted vegetables. Vegetable proteins are also important, for example, you can use nuts such as walnuts or raisins.
Fats They should be healthy fats and used in limited amounts. You can use extra virgin olive oil, for example.
A whole fruit is better than a juice. A good option is to make a yogurt with pieces of your son or daughter’s favorite fruit and add some dried fruit.
You already know the perfect ingredients for healthy breakfasts for boys and girls, now we give you some recipes that you can make in a few minutes.
If you have little time for breakfast in the morning, we give you some ideas that you can prepare quickly and that will give your children energy:
If your sons and daughters take a long time to eat breakfast and you run the risk of being late for school, the banana smoothie is the perfect solution. You can mix milk with bananas and add a little oatmeal, cinnamon and honey. To prepare this recipe, simply peel the banana, chop it and sprinkle it with lemon so it does not turn black. In the blender glass add the milk, cinnamon, honey and banana. Beat everything until a homogeneous cream is created.
Tortilla, turkey and avocado toast.
It is a breakfast that provides protein and carbohydrates. You will only need a toast of whole wheat bread, a little oil, egg, two slices of turkey, avocado and lemon. Beat the egg and in a frying pan add the oil and make a thin omelette. Peel and chop the avocado and sprinkle it with the lemon so it does not oxidize. Then squash it to make it like a paste. Toast the slice of bread, spread the avocado and top with the tortilla and the turkey slices.
Yogurt with red berries and cereals.
Yogurt is another of the quick and simple breakfasts. You can choose a natural yogurt or a Greek yogurt and add whole grains, some red fruit such as strawberry, raspberry, blueberries or blackberries and a tablespoon of honey.
Puffed cocoa and quinoa bowl.
It is important, as we said before, to control the sugars that children take so you can make breakfast with pure cocoa without sugar, milk and puffed quinoa.
Oatmeal and banana cookies.
They are another healthy breakfast option that, in addition, you can leave prepared from the day before. You will simply need 200 grams of rolled oats, two bananas and a tablespoon of cinnamon. On a plate, mash the bananas with a fork until it is like a puree. In a bowl add the oats, the cinnamon and the banana puree, mix everything and shape the dough by making balls with your hands and then squashing them. Place the cookies on a cookie sheet lined with parchment paper and bake for 15 minutes at 200 degrees (you have to preheat the oven to about 180 degrees for 10 minutes). Remove the cookies when they are golden brown and let them cool.
Omelette with cheese and cherry tomatoes.
It is a simple recipe for which you will need two eggs, sliced cheese and cherry tomato. Simply make an omelette and inside you put the cheese and cherry tomatoes with a pinch of salt.
As you have seen, it is easy to help children get the energy they need with healthy breakfasts.