What are the nutritious breakfasts for children and how to make them?

During the growth process of children, the nutritional balance of food is a very critical part. Children are in the growth period and need to take in nutrients from food to supply the needs of the body. Children’s breakfast is a more critical part. It is necessary to pay attention to the nutritional balance of children’s breakfast. Cereals or milk can be used as the staple food, and combined with fresh fruits, eggs or lean meat.

1. Several ways to prepare nutritious breakfast for children

If people do not eat breakfast for a long time, a series of problems will arise. For students, they are still in the stage of growth and development. If they do not eat breakfast, they will suffer from memory loss, lack of concentration and other problems in the long run.

Basic combination: milk and bread. These two types of food include the three major nutrients: carbohydrates, protein, and fat, as well as rich calcium, ensuring basic energy supply. Among them, bread can also be replaced by staple foods with equivalent nutritional content such as steamed buns, porridge, and dumplings.

Hearty combination: eggs, ham. It enhances the protein supplement and makes up for the deficiency of protein in traditional breakfast.

Try to pair with: Fruit. Adding a piece of fruit to breakfast can fully supplement vitamins, such as bananas, oranges, apples, etc. It is advisable to choose seasonal fruits.

Recommended pairing: vegetables. Vegetables that are suitable for eating raw, such as lettuce, cucumber, tomato, radish, and bell pepper, can be added to breakfast to make up for the lack of fiber. These vegetables are crisp and taste good when eaten raw, and the nutrients are not easily destroyed.

Recommended nutritious and healthy breakfast recipes:

1. A cup of milk (about 200-250 grams), 100-200 grams of steamed buns, a boiled egg, 25 grams of dried tofu, and 100 grams of lettuce.

2. A cup of milk, 100-200 grams of bread, 15 grams of jam, 25 grams of ham, and a tomato.

3. A bowl of red bean porridge, 100-200 grams of flower rolls, a salted duck egg, 100 grams of tofu with green onions, and a banana.

Among the three meals a day, breakfast is the most important one. The requirement for breakfast is that it should be nutritious. If you have a good breakfast, you will be in good condition for the whole day, so even if you are very busy, you should take time to eat breakfast. You can prepare breakfast the night before so that you can eat it on the way the next day if you are in a hurry.

2. What foods can be used as breakfast

Generally, you should combine salty and sweet foods, eat fruits or drink juice.

Children's breakfast: Children are in the period of rapid growth and development, so it is very important to focus on supplementing them with rich protein and calcium. First of all, you should eat less high-sugar foods to prevent tooth decay and obesity. If conditions permit, the best breakfast for children is usually a glass of milk, an egg and one or two slices of bread. Milk can be consumed alternately with beverages such as juice. Bread can sometimes be replaced by biscuits or steamed buns.

Breakfast for teenagers: During adolescence, the body develops rapidly, and muscles and bones often grow together. Therefore, they especially need sufficient calcium, vitamin C, A and other nutrients to help the body's growth and development. Therefore, a suitable breakfast for teenagers is a glass of milk, a fresh fruit, an egg and two taels of dry snacks (mainly carbohydrates such as steamed bread, bread, and biscuits).

Breakfast for middle-aged people: Middle age is a "tumultuous time" for people, shouldering the two major responsibilities of work and family, and the physical and mental burden is relatively heavy. In order to slow down the aging process of middle-aged people, their diet should contain rich protein, vitamins, calcium, phosphorus, etc., and should be low in calories and fat.

1. Milk + vegetable buns/meat buns + vegetables: Yogurt is rich in lactic acid bacteria, and its contribution to the human body is even greater than that of milk. However, yogurt cannot be consumed on an empty stomach in the morning. It is best eaten with steamed buns, steamed bread, etc. If it is a vegetarian bun such as mushroom and vegetable bun, the nutrition is more complete; if you like to eat meat buns, you must add some vegetables and fruits, or use vegetable juice or fruit juice instead, preferably freshly squeezed.

2. Beauty-enhancing Eight Treasure Porridge: If female white-collar workers have the conditions, they can prepare Eight Treasure Porridge the night before, add rice, red beans, peanuts, wolfberries, etc., and eat it hot the next morning. It is convenient and beauty-enhancing.

3. Milk cereal to lower blood sugar: first mix the cereal with boiling water, then add milk. This combination is more suitable for people with high blood sugar or a family history of diabetes.

How to quickly make a nutritious breakfast that children love

Set 1: Vegetable ham pancake + biscuit yogurt + apple

Ingredients: 1 vegetable and ham omelet, 1 cup of biscuit yogurt, half an apple.

practice:

1. Beat the eggs, add flour, chopped green vegetables (it is best to use the leaves of the vegetables, as they will be softer), minced ham, a little salt, and mix well.

2. Heat the pan, add a little oil, spread the above ingredients into a pancake, and fry until both sides are golden brown.

3. Chop the biscuits into small pieces and mix with yogurt.

Set 2: Vegetable and meat wontons + egg fried bread + orange

Ingredients: 1 bowl of vegetable and meat wontons, 1 slice of egg fried bread, half an orange.

practice:

1. Grind the shrimp meat and green vegetables into a paste, add chopped ginger and green onion, salt and a little water to make the filling.

2. Flatten the wonton wrapper and wrap the meat filling to make wontons.

3. Bring water to a boil in a pot, put in the wontons and cook until done. Remove from the pot and serve in a bowl. Add a little seaweed, chopped coriander, salt and sesame oil to season with the soup and it is done.

4. Beat 1 egg.

5. Heat the pan, add a little oil, dip the bread slices in egg liquid, put them into the pan, and fry until both sides are golden brown.

The methods of making nutritious breakfast for children are actually very simple and easy to operate.