We all know how important it is to start every day on the right foot. The fundamental basis at the beginning of the day is to start with a good breakfast, considered the most important meal of the day. The food we eat early will give us energy for the rest of the day and also make us recover the lost forces after so many hours of fasting.
Approximately 15 percent of our children suffer from obesity. We have already commented on several occasions the importance of stopping overweight in children as soon as possible due to the multiple consequences they can report when they reach adults.
One of the keys in the fight against obesity is to make a good breakfast. It will ensure that the child is not so hungry throughout the morning and thus avoid pecking, one of the biggest responsible for child overweight.
Unfortunately, Only 25 percent of Spanish children and teenagers have correct breakfastamente. There are many reasons that explain why. One of the most frequent in our days is the lack of time. Many children have to get up very early to go to school, and do not have time to have breakfast for 15 or 20 minutes that experts recommend.
Although it may seem like a lie, there are children who have breakfast pizza or croquettes. Some parents choose to give the child the food he asks for as long as they don't go to class without eating. This is not the solution either. There are also many who go to class without taking anything because they are not hungry as soon as they wake up. According to the latest studies, about 8 percent of children do not have breakfast.
Children, being in continuous physical and intellectual development, need a correct nutritional contribution from the first minute of the day.
The feeding of the first meal of the day should be like that of the rest of the day, varied and balanced. The foods you should include are:
- Dairy products: milk, yogurts, cheeses are included ... If the child is overweight, they should be semi-skimmed. Remember that throughout the day you should drink half a liter of milk or its equivalents to cover calcium needs.
- Carbohydrates in the form of cereals, cookies or bread. Regarding the famous children's cereals, it is recommended to forget chocolate and puffed rice, and return to those of a lifetime, since they contain too many sugars and saturated fats. Carbohydrates provide the energy necessary for the body to get going and especially for the brain function that only this energy source can use. The bread can be put on toast with olive oil and / or tomato, and set aside the butter and jams.
- Fruits: to provide a good portion of vitamins. Try to avoid as much as possible the industrial juices and return to the homemade ones.
- Other foods that can be incorporated are low-fat eggs or cold cuts such as serrano or cooked ham. Regarding pastries, they should be included only on exceptional occasions. Homemade pastries such as biscuits and muffins are a good alternative that can be abused more often.
In total, 20 to 25 percent of the total calories for the whole day should be included.
To encourage our children to incorporate into this healthy habit, it is best to sit down to have breakfast with them, so that they also assimilate it by imitation, and prolong this moment for approximately 20 minutes, at least 15 minutes. Going to bed every night 15 minutes before is enough and it will be easier.
At present, the average of minutes spent on breakfast is only five minutes. We have to forget about the habit of fast coffee and work.
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