How to make an ideal breakfast for a child
Pediatric Nutritionist, BSc, Post Graduate in Nutrition and Dietetics, PhD (Std)
- Posted On March 20, 2017
What is an ideal breakfast for my child?
This is one of the most frequently asked questions to Pediatric Nutritionists by parents. Considering that breakfast is the most important meal of the day, our team of Pediatric nutritionists at FitterFly have come up with guidelines to help the parents compose a proper wholesome nutrient rich breakfast before he leaves for school.
An ideal breakfast for a child must include the following:
- Include Complex carbohydrates: Carbohydrates are the major source of energy for our body and our first most important meal must contain a good amount of carbohydrates. We mentioned earlier about glucose being the only source of energy for the brain and carbohydrates from the food we consume get converted in our body to glucose which provides the brain energy to function Also some amount of carbohydrates which remains after providing the brain and body energy is stored in the form of glycogen in the liver and muscles and provides energy to perform physical activities like sports or dance. Food sources rich in carbohydrates are whole cereals like wheat, ragi, jowar, bajra, rice and root vegetables like potato, sweet potato and yam.
- Include good quality proteins: Proteins are the building blocks of our body and our essential for optimal growth, development, tissue repair and for the wear and tear of muscles. Proteins are also the most satiating nutrients and studies have found that proteins provide higher level of satiety that is even higher than the feeling of satiety after consuming a high fatty meal rich in oil and ghee. Protein rich sources include milk, paneer, cheese, egg, chicken pulses, legumes and nuts and oilseeds like walnuts, almonds, sesame seeds and flax seeds.
- Include good quality of fats: Fat is required for the absorption of certain nutrients especially fat solube vitamins which include Vitamin A, Vitamin D, Vitamin E and vitamin K. Fat is the main way body stores energy. This doesn’t mean we load our breakfast with oodles of ghee, fat or butter but consuming it the correct proportion is essential. Like ghee , butter and oil are visible sources of fat in which we can see fat, there are a few invisible sources of fat like nuts and oilseeds and coconut which provide essential fatty acids especially walnuts and sesame and also other micronutrients essential for growth and immunity.
- Include a variety of fruits: Fruits are packed with vitamins and dietary fibre that boost metabolism, improve immunity and aid in digestion. You may also include fruit juices, smoothies or milkshakes to children as they are on the go as the energy will be used up for the entire day’s activities.
Here is a list of healthy breakfast recipes to kick start your child’s day:
So ensure that your children consume a healthy breakfast daily and we ensure you they will be alert, attentive, energetic and cheerful throughout the day. If you haven’t started feeding your child a power packed breakfast start today!
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