“It is very important for parents to teach good habits in their children, which allow them to have the necessary time to sit at the table, eat quietly, chew, digest and also enjoy this moment because it is an excellent opportunity to strengthen the bond between parents and children,” says Karen Velasquez, a nutritionist at our clinic, who explains why breakfast plays an important role in the development of the children at home.

Why is it so important for children to start their day with a healthy breakfast?

• Breakfast provides, on average, between 20 and 25% of the day’s nutritional requirement.
• Children should not skip breakfast, as it provides them with the energy they need for better academic performance, memory and concentration.
• It helps them to avoid obesity and overweight, since a healthy and balanced breakfast is key to controlling appetite, reducing the risk of overeating during the day.
• A nutritious and quality breakfast prevents children from experiencing tiredness and drowsiness, which can have a negative impact on their mood.
• The lunch box is an important part to complement the nutritional requirement, however, it cannot replace breakfast, since the nutritional contribution of the snack is only 10% to 15%.

What should a nutritious breakfast contain?

Considering the time of breakfast, it should be easy to digest, since the time is quite short. A nutritious breakfast should contain dairy products (milk, yogurt and cheese), carbohydrates (cereals, such as oatmeal or quinoa, bread or root vegetables), proteins (eggs, chicken, fish, or other foods of animal origin), and fruits (papaya, pineapple, banana, tangerine, etc.).

Our specialist provides us with some healthy breakfast options for children

• 1 cup of fresh milk + 2 slices of sliced bread with tuna and avocado slices + 1 glass of papaya juice.
• 1 glass of non-fat yogurt + 1/2 bowl of cooked oatmeal with fresh fruit + 5 quail eggs.
• 1 glass of orange juice + shelled corn and fresh cheese.
• Oatmeal pancakes with Greek yogurt and seasonal fruits.
• 1 cup of fresh milk + ciabatta bread with vegetable omelet + 1 tangerine.
• 1 glass of non-fat yogurt + boiled sweet potato + sliced silverside + 1 serving of blueberries.
• 1 cup of quinoa with milk + scrambled egg with toast and chopped pineapple.

Remember:

Take your children to a nutritional control on a regular basis to make sure that their weight-height ratio and nutrition are adequate.

Karen Velasquez
Nutritionist at Clínica Ricardo Plama