Healthy breakfasts are a great way to start your days and they are especially important for your kid if he has just started attending school. All diet specialists say that morning meals are the basis for the healthy nutrition, so it makes sense to choose the natural quality products that are easily digested and don’t cause any feeling of heaviness.
Pre-made and ready-to-eat breakfasts are easy to cook, but they are not what you can call wholesome food. So if you do want a healthier daily diet for your kid (and no doubt, you do!), you will cook meals containing cereal grain, eggs and cottage cheese. But what if your first-grader is not so keen on eating healthily? Let’s start experimenting.
First of all, here are several important rules to remember:
– To make sure your kid drinks sufficient amount of liquids and to “activate” his digestion system, give him a glass of fresh warm water right after your kid gets up.
– Your child’s breakfast must not be too rich. Better give him some natural yogurt, a banana or an apple, some dried fruits, nuts or a piece of milk chocolate for a snack at school.
– No less than 20-30 minutes should pass between getting up and having breakfast. Don’t hurry your kid up too insistently.
– Three pillars of great healthy breakfasts are fruits (wonderful source of vitamins and fiber), grain cereals (they’ll supply your kid with A and D vitamins and iron, as well as carbs) and dairy products (great source of calcium).
So, let’s plan your kid’s breakfasts, shall we?
Breakfast plan Monday through Friday
– Vegetable salad.
– Rye bread & light-salted salmon sandwich.
– You can cook veggies for the salad the night before, and then just cut them into slices and add some dressing.
– Multigrain porridge with dried fruits and nuts.
– This kind of meal is great because it’s very wholesome, easy and can be cooked in different variations: you can cook it by adding some water, some milk or some natural yogurt.
– Buckwheat porridge with a little bit of extra-virgin vegetable oil.
– One-half of a hard-boiled egg.
– A pickled tomato or a cucumber.
– A slice of cheese.
Again, you can cook the porridge in advance. Use various kinds of vegetable oils to add different flavors to your kid’s morning meal: they are such an incredible source of oil-soluble vitamins and polyunsaturated fatty acids.
– Fermented milk (kefir or natural drinking yogurt).
– Hard biscuits or homemade baked food.
Offer your first-grader a cottage cheese pudding with apples and raisins or a couple of sandwiches with a little bit of butter, mozzarella or cheddar cheese, a cup of sweetened tea and a banana.
After your kid gets used to his healthy morning meals, you can start working on some more complex breakfasts, like the ones we have listed below. Remember that no matter what season it is outside, you should give your kid seasonal products as well as fruits and veggies to supply him with various vitamins and fiber:
– Scrambled eggs, cucumber & tomato salad with olive oil or just sliced fresh veggies.
– Vegetable stew (potatoes, zucchinis, carrots, sweet peppers, peas etc.) or a vegetable casserole.
– Fruit salad (apples, pears, peaches, grapes, watermelon, melon, whatever combinations are more to your kid’s liking) with a little bit of natural yogurt for dressing.
– Herring butter sandwich or meat paste sandwich with a couple of slices of fresh cucumber.
– Beetroot & prune salad with a half of a hard-boiled egg.
– Cottage cheese pancakes with dried apricots and sour cream.
– Mashed potatoes, celery salad with vegetable oil.
– Fluffy rice, salad with fresh carrots, raisins, and nuts with some sour cream for dressing.
– Chicken or turkey meat pudding, kraut with some vegetable oil.
– Oatmeal porridge with sesame seeds and dates.
Useful tips for getting your child interested in eating healthy:
1. Let your first-grader take part in planning his daily diet. For example, you can start a special diary where you kid will list all the healthy meals he had during the week (and even draw them, if that’s what he likes).
2. Divide all products into several categories:
– The healthiest (the ones your child has to eat every day): veggies and fruits, meat and fish, vegetable oil, milk, yogurt, cheese and grain porridges.
– Wholesome (the ones he should eat regularly): eggs, honey, nuts, dried fruits, pasta, lean sausage products, and beans.
– Those he can eat from time to time, not too often: sweets, cakes, pastries, smoked meats, chocolate, rich sauces and others.
3. If ordinary oatmeal porridge seems too boring and unattractive to your child, make it look and taste more interesting. Add some nuts, dried fruits, or a handful of fresh berries. Draw a smiley face in your kid’s plate using raisins, nuts and just a little bit of bright jam.
This way, your precious little first-grader will learn to evaluate the wholesomeness of his daily diet. Discuss the notes in his “breakfast diary” together and praise your child for all the healthy foods he ate this week.