This is an automatically translated article.
It is extremely important to supplement children with a healthy breakfast to energize the body after a long sleep because the child's body and brain are still in the development stage. Even so, between 20% and 30% of children and adolescents tend to skip breakfast. A healthy breakfast is not difficult to make, even for some things parents can make the day before so that children can eat on the way to school without spending too much time.
1.Egg breakfast
Eggs are a popular breakfast dish because they are easy to prepare, can be used flexibly and contain a lot of essential nutrients, especially protein. Protein sources in eggs are especially important for growing children because this nutrient helps build muscle and tissues. In addition, compared to cereals, eggs can help children feel full longer during the morning activity.
Egg yolks are a source of antioxidants including lutein and zeaxanthin, which are beneficial for eye and brain health. One study in children 8 and 9 years old found that those who ate more lutein-rich foods had higher levels of lutein in their children's retinas. This has been linked to improved academic outcomes, including better scores in math and written language.
Here are a few ways to prepare eggs for breakfast.
Lòng đỏ trứng rất có lợi cho sức khỏe của mắt và não
1. Egg and vegetable muffins
This dish has a simple recipe, easy to add vegetables to the recipe to increase fiber. To make this cake, you need to mix eggs, salt, and pepper in a bowl, add chopped greens, then pour into a cake mold and bake at 200 degrees Celsius for 12 to 15 minutes.
2. Egg in the Hole To make this, you should Using a cookie cutter, cut a hole in the center of a slice of wholemeal bread and place in a frying pan with some olive oil or melted butter. Crack an egg into the hole made and wait until the egg is cooked.
3. Frittata eggs with ham and cheese Frittatas are an easier version of the omelet. Simply beat 1 to 2 eggs with some salt and pepper and pour into a nonstick pan. Sprinkle ham and any shredded cheese on top, then cook over medium-high until the eggs are firm. This recipe does not require turning the eggs, once formed, they can be used immediately.
Frittatas
4. Island Egg Taco To add more fun to your child's dish, you can make an island egg and serve it with taco shells, then garnish with cheese, beans or greens for extra flavor. .
5. Toast with fruit To make this dish, you need to arrange 6 slices of toast on a plate, then sprinkle fresh strawberries on top of the bread. Beat 6 eggs, 1/2 cup (120ml) milk, and 1 teaspoon (5ml) vanilla.
Pour egg mixture over bread and fruit, cover and refrigerate overnight. In the morning, bake the slices of bread that have been soaked overnight at 350°F (177°C) for about 30 minutes or until it is puffy and golden.
6. Hard-boiled eggs Boiled eggs combined with some other green vegetables or fruits like celery and carrots are also a nutritious breakfast choice.
2. Whole grain options
Yến mạch
Whole grains, grains that consist of three parts of the grain - germ, bran and endosperm - intact, including brown rice, whole wheat, oats, quinoa, sorghum and millet. They are healthier than refined grains because they contain higher levels of fiber, protein, vitamins and minerals. In a nine-month study in children aged 9 to 11 years old with a weight that was above a balanced threshold, those who ate 3 servings of whole grains per day had a lower body mass index (BMI). microwaist circumference and body fat percentage, compared with children who remained on a regular diet.
7. Overnight Oats Overnight oats are easy to make and save time. You need to mix about 26 grams of rolled oats with 120ml of optional milk, then cover and put in the refrigerator overnight. The oats will expand in the milk and form a cake-like texture. Children can take it out of the refrigerator and enjoy it directly or with their favorite fruits or nuts.
8. Baked Oatmeal This baked whole grain cake can be used for a week after being prepared.
Baked Oatmeal Recipe includes:
208 grams rolled oats 700ml milk of your choice 2 eggs 10ml vanilla essence Sugar to taste Frozen or fresh fruits Mix all the above ingredients in 1 bowl, then pour onto a tray, bake for 45 minutes at 180 degrees Celsius.
Bánh xốp nướng việt quất
9. Sorghum Porridge Cooked with Pears Sorghum is a gluten-free whole grain with a chewy, chewy texture. Mixing cooked sorghum with any milk and topping it with a ripe, sliced pear - or any seasonal fruit is a nutritious breakfast choice.
10. Blueberry muffins Blueberries are a fruit rich in nutrients, especially antioxidants.
In a microwaveable baking cup, mix:
30grams flour 12.5grams brown sugar 5grams baking powder 1 pinch of salt and cinnamon powder 5ml olive oil 30ml milk 1 handful fresh or frozen blueberries Then microwave for 80 to 90 seconds or until the cake is done.
11. Quinoa Pumpkin Porridge is a quick-cooking gluten-free cereal. Bring one part quinoa to a boil with two parts milk of your choice, then reduce heat to medium-low and let it cook for 10 minutes. Stir in the porridge with the canned pumpkin, cinnamon, and beans, and simmer over low heat for 5 minutes. Before serving, sprinkle with chopped nuts, brown sugar or shredded coconut. This breakfast dish provides a large amount of Vitamin A for the body.
Bơ đậu phộng
12. Banana and Peanut Butter Cookies To make this cake, the ingredients needed are
104 grams oats 90 grams whole wheat flour A pinch of salt 5ml vanilla 115 grams mashed banana 59ml maple syrup 59ml custom milk 32 grams smooth peanut butter Mix the above ingredients together, preheat oven to 165°C and line baking sheet with baking paper. Pour the dough into the tray and shape into 12 to 15 cakes, flatten the dough balls with a spatula, then bake for 10 to 15 minutes or until firm and golden. Let the cake come to room temperature before serving or store in an airtight container.
13. Chocolate Pancakes Parents can make their kids favorite pancakes by adding a scoop of chocolate protein powder to the batter. Add a little more milk if the dough is too thick. Then pour over pan and make like regular pancakes. Adults can also increase the protein in their cakes by adding Greek yogurt, eggs, flaxseeds, pumpkin seeds, or chia seeds to the batter.
14. Strawberry toasted whole wheat bread This simple meal can provide kids with a variety of nutrients all at once. Spread the toasted wholemeal bread on a plate, topped with ricotta cheese and topped with sliced strawberries.
3.Breakfast drink
Bữa sáng có thể cho trẻ uống sinh tố dâu tây
Breakfast smoothies are an easy way to pack an entire meal into one drink. This is also a good way to add fruits and vegetables to your child's diet. In one study, children who regularly drank breakfast smoothies tended to consume adequate amounts of fruits and vegetables, increasing from 4.3% to 45.1%. However, some other research shows that taking breakfast elements instead of eating a regular breakfast can cause children to gain weight if portion sizes are not controlled.
For a healthy breakfast smoothie, use a small amount of fresh or frozen fruit with no added sugar. Add a handful of greens and a tablespoon of nut butter for healthy fats. Add milk, Greek yogurt, or a serving of soft cooked beans for a protein boost to your smoothie.
Here are some suggestions and recipes for breakfast smoothies:
15. Banana and peanut butter smoothie Blend a smoothie of one frozen banana, one tablespoon peanut butter, and one tablespoon. (7.5 grams) unsweetened cocoa powder and milk.
16. Strawberry and almond butter smoothie Frozen strawberries are great for this smoothie. Blend the strawberries with some almond butter and milk.
Sinh tố rau xanh bổ dưỡng cho trẻ
17. Unicorn Fruit and Vegetable Smoothie Parents can make a nutritious, colorful smoothie for kids by mixing probiotics with a variety of fruits and vegetables. For eye-catching layers of rainbow colors to stimulate eating, grind each food separately and pour into a glass. Gently pull a straw through the layers so that the layers of color bind together.
18. Orange Cream Smoothie This smoothie is full of vitamin C to boost the immune system, potassium for electrolytes, and protein to fuel kids' muscles.
This smoothie requires the following ingredients:
Half a frozen banana The cloves and segments of a small orange 5ml vanilla flavor 120ml orange juice 150 grams vanilla greek yogurt 19. Poured Greek yogurt smoothie a yogurt smoothie in a bowl and topped with fruit and nuts. Greek yogurt is a great choice to make this dish.
4. Breakfast with fruits and vegetables
Hỗn hợp chuối cắt
Fruits and vegetables are very nutritious food sources, but most children and adults often don't get enough of the daily recommended amount. The recommended intake in children is 1.5 to 4 cups of green vegetables and 1 to 2.5 cups of fruit daily. This number varies based on the unit of measure for each family's portion size. Therefore, giving children fruit at the first meal of the day helps children form healthy eating habits.
In a study of 16- and 17-year-old students, eating more green vegetables was associated with lower blood pressure and cholesterol levels, while eating more fruit was associated with lower BMI.
20. Sliced Banana Mix In a bowl, you can stack a peeled and sliced banana with Greek yogurt, sliced strawberries, granola, and chopped nuts for breakfast for kids.
21. Baked Apples After emptying a few apples, stuff them with a slice of butter, a few tablespoons of oats, and some cinnamon. Cook in the oven for about 5 hours or until tender. Finally, add Greek yogurt to your dish for extra protein.
Hỗn hợp dâu tây và sữa chua có nhiều nhóm dinh dưỡng khác nhau
22. Strawberry and Yogurt Mix Use protein-rich Greek chia milk in combination with fresh fruits like strawberries and sprinkle with granola for a quick meal that includes many different nutrient groups.
23. Stir-fried Tofu with Vegetables Stir-fried Tofu is a great option for kids who don't like eggs but want a protein-rich breakfast. Parents just need to stir-fry tofu with chopped onion, add vegetables such as mushrooms, spinach or tomatoes to have a full protein breakfast for children.
24. Salty oat porridge Oatmeal doesn't have to be a sweet porridge eaten with fruit. They can be made into savory dishes, served with vegetables of your choice, or added with cheese for extra flavor.
25. Avocado toast Spread a layer of mashed avocado on top of whole-wheat bread, then add a few slices of sliced cucumber or tomato to make a sandwich full of fiber and nutrients. fat.
Reference article: Healthline.com
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