In other words, whether a child has the energy to get through the day depends on whether they have a good breakfast.
Every parent wants their child to be tall, focused, intelligent, and academically successful. However, it is not easy to make these wishes come true. Parents should pay attention to avoiding these five mistakes when feeding their children breakfast.
Eating breakfast right after waking up
Many parents think that letting their children sleep a little longer will give them more energy to start the day, so they often let them wake up later and have breakfast. However, a child’s body, especially their digestive system, usually gradually enters a resting state early in the morning.
Eating breakfast right after waking up can cause discomfort and affect the rest of the digestive system, leading to bloating or indigestion.
Eating breakfast right after waking up.
Experts suggest that a more appropriate approach is to have children start their day with personal hygiene and light physical activity for 20-30 minutes after waking up. This helps stimulate blood circulation and wake up the body’s organs, especially the stomach and intestines. When the child engages in light activity, the digestive organs are also “awakened” and become more efficient when it’s time for breakfast.
Waiting until the stomach and intestines are fully awake before eating helps increase appetite, optimize digestion, and enhance the absorption of nutrients from food.
A well-digested breakfast provides abundant energy to the brain and body, helping children focus better in class and have more vitality for daily activities. Moreover, this habit also helps children develop a healthy and disciplined lifestyle.
Eating too many refined carbohydrates for breakfast
Many mothers have a habit of feeding their children steamed buns, bread, pastries, porridge, or rice for breakfast. However, these high-glycemic index foods release sugar relatively quickly, leading to a rapid energy spike and crash.
Although these foods can provide a sense of fullness and an energy boost for a short period, after about half an hour, energy levels will drop significantly. This makes children feel tired, unable to focus, and react slowly, affecting their academic performance for the next four hours.
Eating too many refined carbohydrates for breakfast.
When children do not have stable energy levels to maintain alertness and concentration, learning becomes more challenging. They may struggle to absorb new knowledge as the brain is not receiving the necessary energy. As a result, children may feel discouraged and even exhibit signs of anxiety and stress when facing exams or classes.
Therefore, when choosing breakfast foods for children, parents should opt for foods with a lower glycemic index, such as whole grains and legumes. These foods will provide more stable energy levels, keeping children fuller for longer and maintaining energy over an extended period. Whole grains like buckwheat, oatmeal, brown rice, and black rice are not only rich in fiber but also packed with vitamins and minerals, beneficial for children’s growth.
Relying solely on eggs and milk for nutrition
Eggs are a great source of protein, and milk is rich in calcium. In many people’s minds, children only need to eat these two foods for breakfast to get enough nutrition. While it is true that eggs are a high-quality source of protein that helps build and repair muscle tissue, and milk provides calcium essential for strong bones and teeth, relying solely on these two foods is insufficient to meet all of a child’s nutritional needs.
Breakfast should be balanced and diverse to provide children with the energy and nutrients they need. Mothers should include other food groups, such as whole grains, fresh fruits, and nuts. Whole grains like oatmeal or whole wheat bread provide complex carbohydrates, which help maintain stable energy levels throughout the morning, and they are also high in fiber, which aids digestion.
Fresh fruits are an excellent source of vitamins, minerals, and antioxidants, boosting the immune system and improving overall health. Nuts like almonds, walnuts, and chia seeds provide healthy fats, protein, and fiber, keeping children fuller for longer and providing sustained energy for their brains.
Eating too quickly
To save time, some parents may rush their children to eat quickly, and breakfast may be prepared in as little as 10 minutes. However, experts recommend that breakfast should last between 15 and 20 minutes. This allows children to savor their meal and appreciate the flavors and nutritional qualities of the food.
Breakfast should last between 15 and 20 minutes.
An important reason for this is that the satiety center in the brain needs at least 15 minutes to activate. If children eat too quickly, they may not realize they are full until their stomachs have already taken in too much food. This can cause discomfort, put extra strain on the digestive system, and make the stomach work harder to process the large amount of food.
In other words, eating breakfast too quickly not only burdens the digestive system but also leads to weight gain. When children do not have time to recognize their fullness, they may easily consume more calories than necessary. If this situation persists, it can lead to obesity, a serious health issue that can cause complications in the future, such as diabetes, cardiovascular disease, and bone and joint problems.
Eating too much vegetarian food
In reality, breakfast in many families tends to be nutritionally inadequate, either due to insufficient quantity, excessive quantity, or an imbalanced diet. This can lead to a deficiency in vitamins, minerals, and energy necessary for the child’s overall development.
Consuming only simple foods for breakfast can easily lead to digestive disorders. To maintain healthy digestive function and ensure smooth elimination, breakfast should include a sufficient amount of healthy fats, water, and protein from meat.
Therefore, parents should plan to make changes, starting with breakfast. When children have a reasonable and nutritious breakfast, they can provide their bodies and brains with the energy they need.
Experts suggest that a complete breakfast should include whole grains, protein from eggs or meat, healthy fats from nuts or olive oil, and a serving of fresh fruit. This combination helps provide energy, supports brain development, boosts the immune system, and promotes height growth in children.
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