What should children eat for breakfast before school? Nutritionists provide us with healthy choices

What to do Eat breakfast School-age children? Here we offer some alternatives that are essential for the physical and mental development of children, as they are in a constant stage of growth and face academic and social challenges, ”said Dr. Michele González of the Costa Rican College of Nutrition Specialties (CPNCR)). nation.

Importance of nutrition during school age

González said the school years are a critical period when children require more nutrition than adults. “From infancy to adolescence, children go through a continuous growth process, which increases their nutritional needs,” he explained. An adequate diet is essential to support their physical and mental development, while taking into account the demands of the school environment.

Is it better for children to have breakfast at home or at school?

Experts recommend that children eat a light breakfast at home before school. This prevents them from feeling heavy at the start of the day. Then, at school, they can have a more complete snack.

The ideal breakfast for kids before school

Below, we’ve shared some ideal breakfasts you can serve your school-age children before school so they can start the day with energy, Dr. Gonzalez says:

• Toast with peanut butter or jelly.
• Oatmeal with milk.
• Fruit with yogurt.
• Ham and cheese sandwich with fruit.
• Omelet with cheese and custard.

Visited: Skipping breakfast linked to poorer school performance

Food that children bring to school

In addition to recommending breakfast before leaving home, experts provide a list of foods that children can take to school to eat during breaks or lunch. These not only provide energy, but also include important sources of protein for growth:

• Ham and cheese sandwich with fruit.
• Tortillas with cheese and a little custard.
• Pancakes or banana cakes prepared with eggs.
• Fresh fruit, such as apples, pears, or bananas.
• Natural or fruit yogurt.
• Plain milk or with a little chocolate.
• Oatmeal smoothie in a bottle.
• Cheese sticks.

Drinks so kids can have them with breakfast

As for beverages, Michel advises children not to drink coffee, as it is high in caffeine and may provide an unwanted stimulant. Instead, he suggests opting for water, milk, or low-sugar natural juices. “It is important that water is a main beverage in children’s diets, but sometimes they understandably prefer something different, so alternating with natural juice or milk is a good option,” he explains.

What foods should children not bring to school?

Dr. Gonzalez stressed the importance of avoiding foods that are high in sugar and sodium, such as chocolate chip cookies, soda, and excess sausage. “It’s best to limit these products so that children don’t develop unhealthy eating habits at an early age,” he commented.

Ideal times for kids to eat breakfast and snacks

Doctors recommend that children eat breakfast at home before school starts and, if possible, a mid-morning snack. In the afternoon, a second snack is recommended, especially if the child has a long school day.

Visited: Young people skip breakfast due to lack of time, laziness and feeling uncomfortable eating too early

What if the school day is long?

If the school day stretches into the afternoon, Gonzalez suggests sending a double snack, even if they sometimes have a late dinner. “Parents can add fruit like apples, which provide a greater sense of fullness, and supplement with a dairy product like yogurt or milk,” he suggests. This can ensure that children stay energized and focused throughout the day.

What should I do if my child doesn’t eat breakfast or eats poorly?

Doctors warn that children who skip breakfast or eat incorrectly may experience lack of energy, drowsiness and difficulty concentrating. This can have a negative impact on your academic performance and mood. “Breakfast is essential to break the overnight fast and provide the necessary energy to start the day well,” he emphasizes.

Likewise, as an additional suggestion, he urged parents to set an example when it comes to feeding their children. “Children learn by watching. If you want your children to eat fruits and vegetables, you should incorporate these foods into your own diet,” he concluded. He also advised them to view their children as “little plants” that require constant care to thrive and grow healthily.

Visited: 5 Tips to Support Nutrition and Development in School-Age Children