Significance of Breakfast for Children
New Müsli for Kids from Emco
Eating habits in individual families differ. If we, adults, have a quick black coffee in the morning, we cannot expect our children to sit down to have a rich cereal breakfast. “Once I heard my colleague, a Child Psychologist, say that children “mirror” us. In the context of nutrition this statement is 100% valid. A lot of people neglect breakfast by eating unhealthy dishes or not eating at all. Unfortunately, this bad habit is then transferred to children who themselves do not feel like eating the first meal of the day or do not have time for it,” says MUDr. Lenka Kejvalová, Paediatrician.
Ideally, children should have their breakfast 1-1.5 hours after they wake up. This can be successfully applied with pre-school children but gets difficult with school kids.
“I recommend pre-school children take part in preparing breakfast and feel useful. I certainly do not imagine complicated tasks involving knives or hot water but rather getting a yoghurt or milk out of the fridge, pouring it in a bowl, setting teacups, etc. Then it’s time for the favourite cereal which children find interesting, playful, fun and, above all, healthy. The situation is more complicated with school kids. In their case, I recommend they are involved in preparing their snack for the following day in the evening. Children who are not used to or cannot have breakfast need a rich snack. Good solution does not involve giving the child pocket money to buy a snack by himself/herself”, adds MUDr. Lenka Kejvalová.
Breakfast should provide 20 to 25% of the daily energy intake. After the night pause, the body is lacking and needs to make it up with a breakfast involving enough nutrients to replenish the energy reserve. The body works at night too – it maintains the activity of internal organs, body heat and heartbeat. Children use even more energy because they are developing and growing. The day should be started with food rich in “slow” sugars, proteins and fats.
The food combination should be thought through so that carbohydrates create about 50 to 55%, fats 25 to 30% and the proteins approximately 10 to 15%.
- Foods should contain a balanced intake of fats, carbohydrates and proteins.
- The so-called fast sugars (cookies, sweets, etc.) are undesirable.
- Drinking is important (at least 2.5 dl) - unsweetened tea, fruit juice. Lemonades and carbonated beverages are totally unsuitable.
- The “main course” may always be accompanied by a piece of fruit or vegetable which are good sources of pulp
|Emco Müsli for princesses or pirates, white yoghurt, apple||Best is unsweetened tea/water/fresh fruit juice/td>|
|Salty oat muffin with ham and cheese, pepper||Cocoa/water/fresh fruit juice|
|Yoghurt drink, banana and apple||Tea/water/fresh fruit juice|
|Wholegrain bread with cheese,carrot salad with sunflower seeds||Caffeine-free roasted rye with milk/water/fresh fruit juice|
|Emco Expres oatmeal with fresh fruit||Tea/water/fresh fruit juice|
|Wholegrain bread with a hard-boiled egg, cucumber (kohlrabi)||Tea/water/fresh fruit juice|
|Fruit salad with nuts and yoghurt, Emco Biskiti||Cocoa/water/fresh fruit juice|
A proper breakfast helps to achieve both physical and psychological wellbeing. Hungry children lack energy which leads to irritation, lack of concentration, nervousness and mood swings.
“If you pay sufficient attention to the breakfast you and your children have, you will be sure that you are preparing the start of the new day in the best possible way. You will soon experience the changes brought to your life by having a regular breakfast. Teach your children breakfast really is the basis for the day and that is why they should consider it as a given thing and a nice start to the new day rather than a necessary evil. All parents want the best for their children but sometimes forget about the ordinary things of everyday life. Your children will take these healthy habits with them for their future lives and they will keep them fit and happy even as adults. A piece of advice in conclusion: try to have breakfast with your children in a healthy and playful way”, adds MUDr. Lenka Kejvalová.