Many Peruvian school children are about to start a new school year again. Although, parents are concerned for the school supplies list and the uniforms, they also have to pay attention to the special nutrition children need to have in order to have a good school performance. Breakfast is the most important meal

The nutritionist at Clinica Ricardo Palma, Karyn Reyna, points out that some parents confuse the expression “a good breakfast” with a lot of food, when it has to be balanced and light. “A balanced diet is an appropriate combination of foods. It has to be able to be digested between two or three hours so they can be at school”, she indicated

The worst mistake a parent can make is to leave the child with no breakfast because if so, they are taking the source of energy they need to retain knowledge at a long term. The child must have a complete night sleep. “Many times children go to school without having breakfast because they get up late and haven’t had enough sleep. That makes them tired until lunch break”, explained the nutritionist

Ideal breakfast

For the nutritionist Karyn Reyna, a balanced breakfast should have chopped fruit, that has the necessary vitamins and minerals; also cereals such as bread, toasts, boiled potatoes or sweet potatoes, because they have carbs. Dairy food such as yogurt, oatmeal, quinoa and vegetables drinks can be great calcium sources

Proteins can be found in a boiled, scramble egg, or a tortilla with vegetables. Drinks cannot be forgotten. “A child between 8 and 12 years old should drink 200 ml of fluids for breakfast”, detailed the nutrition specialist

Breakfast is so important, warned Reyna, because it provides up to 30% of the total energy a child needs to function with no problems throughout the day

Karina Reyna
Nutritionist at Clínica Ricardo Palma