Breakfast is the first meal of your day. Ideally, it should be enriched with nutritious and healthy food items. Many people these days skip breakfast, either due to a lack of time in the morning or sometimes to lose a few pounds. However, in both cases, skipping breakfast has negative consequences for your body and mind. Kids are growing rapidly mentally and physically, and to support that growth, breakfast plays a pivotal role. Parents should be aware of the importance of breakfast on the mental and physical health of their children. Other than that, breakfast also keeps you active and vigilant all day. People who eat breakfast regularly are more productive and focused at work than those who skip breakfast.
Ten Best Foods for Breakfast
Eggs are called nature’s gift because they are enriched with proteins. Growing children need protein to build up their muscles and body tissues. The egg also contains minerals in the yolk that help fulfill the mineral requirements of the body. It takes hardly ten minutes to boil the egg and enrich your first meal of the day with protein energy.
Oatmeal is widely used as a breakfast cereal throughout the world. Researches prove that oats contain a high amount of antioxidants. Antioxidants play a very important role in keeping your body healthy and prevent the body from diseases. Oats also contain fibers (oat beta-glucan) that give a feeling of fullness to the body. It keeps the stomach filled and thus prevents kids from eating junk food later at school.
3. Chia Seeds
Chia seeds are one of the best food items containing a huge amount of fiber. One of the research studies conducted in Manhattan depicted that eleven grams of fiber are found in only 1 ounce of chia seeds. Another important quality of chia seeds is that the fiber present in chia seeds is viscous fiber. Viscous fiber absorbs water. Thus, it helps the food to move in the digestive tract. This makes chia seeds one of the best fiber-containing foods for daily use.
Raspberries, blueberries, and strawberries are all filled with antioxidants. They contain high fiber and low sugar content. Including berries in your breakfast means adding more amount of fiber to your diet. Fiber has unmatchable advantages when it comes to health. Antioxidant named anthocyanins are found in berries and is cardio-protective. You can combine berries with other fruits or make a smoothie/milkshake according to the taste of your children.
Nuts are filled with minerals like magnesium and potassium. Both these minerals play an important role in the normal functioning of the brain and body. Besides, they have high calories to help kids perform efficiently all day. Walnuts, almonds, and pistachio all are enriched with minerals and are a good source of energy. Researches show that you get about a hundred calories from an ounce of almonds. Nuts are known for increasing blood sugar control so they are a very good source of energy for diabetic people as well.
Fruits are delicious and refreshing. Making fruits part of your first daily meal means an intake of lots of fiber, vitamins, and antioxidants in the morning. This morning intake of fruits will keep your kids refreshed all day. Citrus fruits are specifically enriched with vitamin C. Vitamin C is well known for its healing properties. Thus, it heals all the internal and external injuries and prevents the body from exhaustion and aging.
7. Cottage Cheese
Cottage cheese is one of the best options available for breakfast. Cottage cheese contains a high quantity of protein. Protein increases metabolism and also reduces the level of ghrelin (the hunger hormone). Twenty-five grams of protein is provided by one cup of cottage cheese. Children need cheese and related dairy products to help their bones to grow. Thus, cheese should be made part of a breakfast menu daily for kids.
8. Wheat and Corn
Children need a solid source of carbohydrates in the morning to give them enough calories to carry out their tasks at school. Children of growing age should be provided with bread or related products containing whole grains.
Yogurt is known for ages for all the health benefits that it provides. Yogurt, on the one hand, is a rich source of calcium, which is mandatory for children to grow; on the other hand, it contains enzymes that are beneficial for the proper functioning and well-being of your digestive system. Yogurt also reduces hunger and it shows a higher thermic effect than other substances like carbs or fats. A high thermic effect means that yogurt increases the metabolic rate. A probiotic known as Bifidobacteria is naturally found in yogurt. Bifidobacteria help in keeping the gut healthy. You can also add various fruits to the bowl of yogurt to make it more interesting and tasty. Kids usually are fond of yogurt. However, if they do not like eating plain yogurt, parents can switch it with flavored yogurt according to the choice and taste of their kids.
Milk is considered one of the necessary breakfast items for both kids and adults. One glass of milk at the start of your day ensures your strength and energy for the whole day. Milk is considered full nutrition. Milk contains minerals, vitamins, carbohydrates, proteins, and fats. The key supplement provided by milk is calcium. Calcium is one of the most important components for the growth and development of children. Train your kids not to skip the milk.
Breakfast is the most important meal of the day for kids and adults. An old quotation says, ’one should eat breakfast like a king. This highlights the importance of breakfast. Take time out of your busy schedule to have a nutritious and delicious breakfast every day with your kids. You can take the assistance of a primary care physician to work out a meal out that best suits the need of your child. Kids need breakfast daily containing all necessary nutritious substances to ensure their growth and sound development of mind and body.
– Disclaimer –
This blog is for informational & educational purposes only, and does not intend to substitute any professional medical advice or consultation. For any health related concerns, please consult with your physician, or call 911.
About The AuthorDr. Syra Hanif M.D.
Board Certified Primary Care Physician
Dr. Syra Hanif is a board-certified Primary Care Physician (PCP) dedicated to providing compassionate, patient-centered healthcare.Read More