A healthy breakfast should include fiber, protein and ‘healthy’ fat, that gives energy. Unhealthy food can make children sluggish, contribute towards excess weight and even increase the risk of developing chronic diseases.
Breakfast cereals
Flakes in sugar glaze and chocolate balls – they are a child’s favourite! Many of us don’t mind our kids eating sugary cereals with milk or yogurt. But in reality, they contain a lot of sugar (363 k cal per 100 g). A valuable component, fiber, is only 3 g out of 100 g. After an hour and a half, your child will want to eat again.
Replace this with scrambled eggs and vegetables.
Citrus Fruits
Fruit acids irritate the gastric mucosa, causing increased release of hydrochloric acid. Regularly drinking citrus and citrus juices is harmful as they contain “photosensitive” chemicals – psoralens and furocoumarins, which make the skin more vulnerable to sunlight.
Replace this with herbal tea.
Raw fruits and vegetables
Do not give your child vegetables and fruits as a separate breakfast. The acids they contain will not help an empty stomach. For example, persimmon and tomatoes contain a large amount of pectin and tannic acid, because of which a gastric stone is formed.
Replace this with Vegetable soup. It sounds unusual, but it is easily digested and does not cause gas generation during the day.
Sour-milk drinks
Sour-milk drinks are not harmful to children’s stomach, but on an empty stomach, they are rather useless. Lactic acid bacteria (lacto and bifido), which are their main value, fall into an aggressive acidic environment and die in the stomach itself, even before reaching the intestine. It is better if the child drinks yogurt half an hour after breakfast.
Replace this with Morse from cranberry. It contains the daily dose of vitamins C, A, E and K, about 1/3 of the daily norm of vitamins of group B and is a valuable source of microelements: potassium, phosphorus, and calcium.
Bakes and sandwiches
Rapid carbohydrates, contained in bread, increase the level of sugar in the blood and cause the pancreas to overexert, throwing out a large amount of insulin. A surplus of insulin contributes to the deposit of fat, even in a child. In addition, yeast bakes (especially hot) causes increased gas formation in the intestine.
Replace this with natural bars of dried fruits, honey, and cereals.
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