Healthy breakfast for kids before school. Breakfast for the "five": what to cook for a student? Quick Meal Recipes

Schoolchildren study 9 months a year. For them, studying is the same hard work as for adults - work. Pupils spend half a day in schools, and sometimes even more: they perform complex mental tasks, carry heavy portfolios, engage in active exercise, chatting, running.

But not every school can boast of delicious full meals. That is why breakfast for a student is one of the most important components of a student's health and academic performance, since a growing child's body constantly needs a perfectly balanced menu. The first meal of the child should be nutritious, tasty, as much as possible fortified. Children who receive a hearty full breakfast, in comparison with those who neglect an early meal, study much better, rarely face such a problem as obesity, they have practically no problems with the gastrointestinal tract, they feel more cheerful and more cheerful throughout the school day .

When there is no time

The reality of life is such that few parents can devote much time to their child in the morning, because no one has canceled work yet. And often, mothers and fathers, not knowing that the student quickly and without much hassle, give preference to ready-made corn flakes, yogurts, instant cocoa and other products that do not take more than 5 minutes to cook. Such a breakfast may well be present in the child's diet, but only if several conditions are met:

Flakes should be made from whole grains of wheat or oatmeal, not flour.
As part of a “quick breakfast”, the sugar content should be minimal.
Porridges poured with boiling water do not carry any benefit; it is better to cook those that boil quickly.
Sometimes it is better to replace the "chemistry" with fruit, chocolate or natural cocoa.

Available 15 minutes

If mom has an extra 15 minutes, during this time you can cook a fairly satisfying, full and mouth-watering breakfast for a student. Experts note that dairy products, vegetables or fruits, as well as grain products must be present in the first meal of the child.

Vegetables and fruits are rich in vitamins and fiber. Cereals - iron, vitamins A and D, and the carbohydrates they contain improve brain function and energize. Dairy products contain calcium, which is necessary for the growing body of the child. You can also include dried fruits and a small amount of nuts. They are tasty and very useful.

Citruses, lettuce, berries are rich in vitamin C, their use will help strengthen the child's vision. In addition, it will help the body to more easily cope with mental stress and various stressful situations. Beans, eggs and cereals contain vitamin E, along with other foods, they should also be included in the child's diet.

Breakfast for a student for a week

Not every adult will want to eat the same food every day, and even a child even more so, so you should not stop your attention on one or two dishes. Try to diversify the menu, awakening the appetite in the child, preparing something new and interesting every time. And will help you with this sample menu for a week.

Day one: vegetable omelet, cocoa with milk.
Day two: oatmeal with berries, apple juice.
Day three: cottage cheese mass with dried fruits, cheese sandwich, tea.
Day four: cheesecakes, cocoa.
Day five: buckwheat porridge, tea with chocolate.
Day six: milk-fruit shake.
Day seven: scrambled eggs, natural juice.

To make your task easier, we offer you unique ones. This selection will help you get rid of daily thoughts about how to combine benefits and taste when preparing a schoolboy's breakfast. The menu is balanced, the calorie content of food, as expected, is 15-20% of the child's daily diet. Do not forget that meals should not last less than 15 minutes.

Millet milk porridge

Ingredients:

One glass of millet.
One and a half glasses of milk.
130 grams of raisins.
130 grams of cottage cheese.
50 grams of butter.
Sugar and salt - to taste.

Cooking

Sort the cereal and rinse thoroughly. Fill with plenty clean water, bring to a boil, reduce heat and simmer for 20 minutes. After the time has elapsed, drain the liquid, pour hot milk, add butter, salt and sugar, cook, stirring constantly, on the slowest fire for 10 minutes. Mix the finished porridge with pre-soaked in boiling water and dried raisins.

Burrito

And this one for a schoolboy has not left a single child indifferent.

Ingredients:

Two Armenian lavash.
One bell pepper.
One chicken fillet.
A couple of lettuce leaves.
Two medium tomatoes.
A piece (100 grams) of hard cheese.
50 grams of butter.
Salt - to taste.

Cooking

Cut the boiled chicken (you can cook the meat in the evening) into small pieces, fry until golden brown in butter. Cut the tomatoes and peppers into strips, grate the cheese. Mix all the prepared ingredients, salt to taste. Put the appetizing mixture on a sheet of pita bread, roll it into a pancake, and then quickly fry.

vegetable omelette

Ingredients:

Two potatoes.
Half a zucchini.
Two tomatoes.
Four eggs.
Half glass of milk.
50 grams of cheese.
Greens, salt, vegetable oil, pepper.

Cooking

Boil potatoes in their skins, peel. Cut all the vegetables into small cubes, fry for five minutes in vegetable oil. In a separate container, beat the milk with the egg and spices. Pour the vegetables with the egg mixture, fry, closing the pan with a lid. Grind cheese and greens, sprinkle them with a ready-made still hot omelette.

banana pancakes

Ingredients:

One and a half glasses of kefir.
Two eggs.
One banana.
A quarter of a pack of butter.
A spoonful of sugar.
Half a cup of flour.
Nuts, salt, honey - to taste.
One pinch of soda.

Cooking

Cut the peeled banana into small pieces. Put the fruit in a blender, add all the other ingredients, beat everything thoroughly. Cook in butter like pancakes. Serve pancakes with honey mixed with chopped nuts.

Syrniki

Ingredients:

200 grams of cottage cheese.
One egg.
Three tablespoons of flour.
Vegetable oil, salt.
A spoonful of sugar.
40 ml cream.

Cooking

Mix all ingredients until smooth. Roll out the sausage from the mass, cut the rounds. Fry on both sides in vegetable oil. Serve with jam, sour cream or grated chocolate.

If you get used to preparing daily breakfasts for schoolchildren, using these recipes or any others, then you will understand that in fact it does not take so much time. But your child will be cheerful, cheerful and full until lunch.

Eat together.

Research shows that children who eat lunch or dinner at the table with their parents eat better and experience fewer gastrointestinal problems during adolescence.

A student's breakfast should be healthy, fast and tasty at the same time, so that the child is not tempted to refuse food for the sake of extra minutes of sleep. What should the perfect homemade breakfast before school consist of? We'll talk about the most common options.

To eat or not to eat?

Not all children agree to eat at home in the morning, referring to the fact that you can go to the school cafeteria after the second lesson. However, experts unanimously agree that before classes the child must eat. First, because the lack of breakfast disrupts metabolism. Perhaps, immediately after waking up, hunger is really not felt, but a few hours after sleep, the body already feels exhausted, and it is difficult for a student to eat a simple plate of porridge. And secondly, the lack of nutrients and vitamins inhibits the physical and mental activity of the child.

If your child flatly refuses to eat breakfast before school, you may need to reconsider his daily routine and nutrition. Make more light dinner and put the baby to bed earlier. Then, waking up with a margin of time, the baby will have time to get hungry before leaving the house. Another trick is to give the child a glass of water, “empty” tea or rosehip broth immediately after waking up. It stimulates the appetite very well in just a few minutes.

Rule of three

There are three main requirements for a schoolboy's breakfast: 1) to wake up a sleepy organism; 2) saturate it with nutrients for several hours; 3) give the necessary portion of vitamins and minerals. Sugar copes well with the first task, so a sweet drink and fruits should be on the child’s morning table. By the way, they also partially fulfill the third task. And saturate the body with nutrients such protein foods as milk (cottage cheese, yogurt, cheese, eggs), cereals and meat.

hearty breakfast

When planning the morning menu, you need to keep in mind the individual needs of your child. Perhaps a hearty breakfast is really not suitable for him if he cannot master even half a plate. On the other hand, many kids are happy to gobble up everything offered in the morning and even ask for an addition. This means that their body needs a nutritious hearty breakfast, and there is no reason to refuse it.

It should be borne in mind that the child receives for breakfast directly at school, so as not to be repeated. Most often it is milk porridge, cheesecakes or macaroni and cheese. Therefore, a traditional morning dish - an omelet with ham - will be a good hearty option. Fried eggs are not desirable, as fried eggs will be difficult for children's digestion. But eggs in the form of an omelet perfectly saturate the body with proteins. A small portion of buckwheat porridge with a steam cutlet is also suitable.

Favorite kids breakfast

All kids are crazy about sandwiches. But if you choose this option, it must be made as useful and acceptable to the digestive tract as possible. Use wholemeal bread, and take turkey fillet, chicken or boiled beef as a filling. Add lettuce leaves Bell pepper, tomato and cucumber, a thin slice of cheese, then send the sandwich to the roaster or microwave. But tempting and convenient sandwiches with sausage and mayonnaise should be abandoned. There is very little benefit from them, and the load on digestion - especially in the morning - is huge.

Vitamins for the brain

It would be nice to combine the nutritional value of breakfast with a vitamin charge. For good memory, resilience of the nervous system to stress and concentration, children need B vitamins most of all. They are found in meat, cereals, nuts and green leafy vegetables. Nuts, along with other dried fruits, you can add to your child's porridge, or give them separately as a small morning dessert. Keep in mind that B vitamins are not stored in the body and need to be replenished daily.

You can also enrich the children's breakfast with vitamin and mineral complexes, since they must be taken in the morning. Offer your child a multivitamin in the form of effervescent soluble tablets, for example, "Multifort for children" with rosehip extract. It tastes good, and the child will not refuse such a drink. At the same time, the doses of vitamins and minerals in this complex are selected so as to complement the daily diet and prevent hypervitaminosis.

Light breakfast

If your child is one of those children who wake up without appetite and hardly agree to sit down at the table, give up complex meals and make an approximate menu for several days from healthy snacks. First of all, it is cottage cheese. It can be either in its original form, but sweetened with pieces of fruit, or in the form of casseroles or cheesecakes. On the morning table of a student, there must be some kind of product containing proteins and calcium, and cottage cheese does an excellent job with this task.

Another easy breakfast that kids love is a couple of soft-boiled eggs. To them, you can add slices of tomato, cucumber or pieces of boiled chicken meat.

Even if these options seem too heavy for the child, offer him homemade cocoa with a bun, drinking yogurt with bread, or quality cereal with milk.

Finally, we note that the morning should not begin with nervousness due to haste. Wake up the baby and set the table in good mood- this is also very important for children's appetite.

Very often children refuse breakfast. It's good if they drink a cup of tea with cookies or a sandwich. As a rule, they either do not want to eat yet, or simply do not have time. But this situation must be changed. After all, a student must have breakfast in the morning. Now not many schools can boast of good organized meals for children. And if the school administration declares good nutrition students, this is not always true.

Try to organize the morning so that the child has at least 15 minutes for breakfast. Of course, having risen at dawn, children do not experience a "wolfish appetite", and yet, in a calm tone, you need to convince the child to eat at least a little. Raising your voice in the morning before school is not best start day!

Perfect breakfast for a student - this is when it is useful, tasty, fast.

Nutritionists recommend foods with a high content of calcium for children, because it is very necessary for growing children's bones. Of course, most calcium (and easily digestible) contains dairy products (cheese, cottage cheese, sour cream). Plus, it's an essential protein. The next on the list are cereals (oatmeal, buckwheat), nuts (almonds, hazelnuts), milk chocolate, vegetables and fruits (parsley, broccoli, beets, oranges, peaches). Products with a high content of calcium must be included in the breakfast menu.

So what to cook for a student for breakfast?

So that the child does not sluggishly pick at the plate with a spoon, but gobbles it up with appetite. Rather, how to cook? The task of mothers is to make recipes that are easy to prepare become favorite for the child.

Show your imagination, make the dishes tasty, but so that they do not lose their usefulness.

Use recipes that will help you prepare a healthy breakfast for your child quickly and tasty.

Milk porridge.

Hercules, oatmeal, wheat, mixed from different cereals, semolina (no one has canceled it) porridge is always suitable for preparing breakfast.Porridges have been and will be one of the best breakfast options.

Now there are a lot of different instant cereals, or rather, these are cereals. Choose cereals that are free of flavors and preservatives. Which still need to be cooked, at least 5-10 minutes.

At the bottom of the plate, finely chop fruit - apples or bananas, put a little milk porridge, a piece of butter, a spoonful of honey or berry jam on top. AT semolina you can put a piece of chocolate. And a bite of a toaster bar.

Lazy dumplings.

Very easy to cook. You will need a pack of cottage cheese, flour, sugar, an egg. Knead the dough, this can be done in the evening, roll it into a "sausage" and cut into pieces. Boil dumplings for a few minutes in salted water. Serve with sour cream or jam. And a bite of a toaster bar.

Omelette.

Eggs are very useful for a child. But not everyone likes to eat yolk. But with an omelet, the option of picking out the yolk does not work. Omelettes can be all kinds - with cheese, with tomato, with pieces of boiled meat, etc.

Another option is to cook.

Just side dishes.

Boil rice. You can do it the day before. It is desirable that the rice be crumbly. Fry the wheat bread cubes in butter. Put hot rice and crackers on a plate, finely rub cheese on top and add a spoonful of canned corn, and a green leaf. Yellow lifts the mood and stimulates the appetite. In this case, the main thing is to decorate the dish. Then any side dish will play the role of a delicious breakfast.

Express breakfast.

Pour milk or snowballs, kefir or fermented baked milk (only at room temperature) with ready-made breakfasts, cereals, pillows, stars, etc. This is a fortified and quick breakfast for a child. Just don't get carried away with it every day. Once a week will be enough, because breakfast should be warm and warming.

Toast.

Mix 2 eggs and some milk, add sugar. Dip the banana slices into the mixture, then fry them in a pan. When the croutons are turned over, to fry the other side, pour the remaining mixture of eggs and milk into the pan, cover with a lid. Put the croutons on a plate and pour over the honey.

Hot sandwiches.

On a slice of wheat or rye bread, put a slice of cheese, a slice of ham and a thin slice of tomato on top. Put in the microwave for 1.5-2 minutes. All is ready.

You can cook a sandwich only with cheese and herbs. Also tasty and appetizing.

In adolescence, growth processes are activated in the child's body. During this period of life, significant changes occur in the functioning of the body, especially in the hormonal and emotional spheres. That is why it is so important that a teenager gets enough calories and nutrients with food.

For full development, it is very important to provide a teenager with a balanced diet.

Principles of healthy eating

Meals should be regular, so it is important to organize a meal plan that a teenager will follow every day.
The teenager's menu should be as varied as possible so that the child receives both interchangeable and irreplaceable nutrients in the right amount.
Proteins in the daily diet of a teenager should be at least 50-60% represented by animal products.
A teenager should receive fats from vegetable oil, sour cream, nuts, cheese, butter and other products. It is desirable that about 70% of all fats consumed per day be vegetable.
Carbohydrates the child should receive in larger quantities than other nutrients. The optimal ratio of carbohydrates to proteins is 4 to 1.
Sources of fast carbohydrates (sweet foods) should make up to 20% of all carbohydrates consumed by a teenager.
The child will receive complex carbohydrates from cereals, potato dishes, bread. For the preparation of flour dishes, it is recommended to give preference to flour with coarse grinding.
Fish should be on the teenager's menu at least 1-2 times a week. The same recommendations are given for red meat.
Every day, a teenager should eat 5 servings of fruits and vegetables. One serving is a medium-sized fruit (such as an apple or orange), two small fruits (such as an apricot), 50 g vegetable salad, a glass of fresh juice, three tablespoons of cooked vegetables.
Dairy products should be on the teenager's menu daily in the form of three servings.
The child can eat fatty and sweet foods in small quantities, but such meals should not replace healthy foods, since they contain too few useful elements.
The best views heat treatment of products is called boiling and stewing, as well as baking.
In the diet of adolescents, foods with nutritional supplements, margarines, store-bought sauces, are undesirable. seasonal vegetables, raw smoked sausages, very spicy dishes, deep-fried products, packaged juices, lollipops, dishes fast food, chewing gum. You should also limit your intake. white bread and sugar.

When compiling the menu, you need to take into account the lifestyle of the child.

Teenager's nutritional needs

A teenager should receive an adequate amount of calories to cover his energy expenditure during the day. On average, this is 65 kcal per kilogram of the child's weight, which in general is about 2500-3000 kcal per day.

If a physical activity adolescent high, the daily calorie intake should be increased in accordance with the energy expenditure in training.

In terms of nutrients, adolescents are recommended to get 100-110 g of protein, 90-100 g of fat and an average of 400 g of carbohydrates daily.

What foods should be in the diet?

A teenager's daily food needs will be as follows:

Meat - about 200 grams;
Cottage cheese - 60 grams;
Dairy products - about 500 ml;
1 egg;
Cheese - about 10-15 grams daily;
Fish - from 60 to 70 grams;
Sweets - up to 100 grams;
Bread - from 300 to 400 grams (including rye bread in an amount up to 150 grams);
Pasta or cereals - about 60 grams (beans are replaced once a week in the same amount);
Vegetables - 300-350 grams;
Fresh fruits - from 150 to 300 grams;
Dried fruits - about 25 grams;
Butter - from 30 to 40 grams;
Vegetable oil - from 15 to 20 grams.

Read about vitamins for teenagers in another article. You will learn about whether it is necessary to introduce additional vitamin complexes into the diet and what you should pay attention to at this age.

What you should pay attention to when compiling a menu for a teenager, see the video of the Union of Pediatricians of Russia.

How to teach a child to eat healthy?

The issue of proper nutrition in adolescence is both complex and simple. Parents are still able to influence the menu of their son or daughter, but the food preferences in general have already been formed in the child. In addition, the desire to be independent and do your own thing affects nutrition. Here it is important to find a balance between food control and personal violence.

In introducing a teenager to healthy eating the example of parents is important. It is desirable that the whole family follow the principles of rational nutrition. Talk to your child about the benefits of specific foods and the importance of certain foods for growth and health. Tell your teenager about the importance of breakfast, the bad effects of fast food, skipping meals, and starvation diets.

Be sure to pay attention to the nutrition of the child at school. Encourage your teen to bring healthy alternatives to hot dogs and pizza from home. For example, let your son or daughter take yogurt, fruit, casseroles, homemade cakes to class.

Food preferences are formed in children over the years, so parents need to serve good example

Diet

Teenagers should eat at least 4 times a day. All meals are divided into:

Breakfast. In the morning meal, the child should receive about 25% of all calories.
Dinner. This is the most voluminous meal, accounting for 35 to 40% of daily calories.
afternoon tea. It is represented by a small snack, corresponding to approximately 15% of the daily calorie content.
Dinner. At the evening meal, the child is advised to eat from 20 to 25% of the calories of the daily requirement. At the same time, it is important that the teenager has dinner a maximum of 2 hours before the moment when he goes to bed.

What liquids to give?

The total amount of liquid an adolescent consumes per day will be determined by the child's menu, the activity level of the adolescent, and the weather. On a hot day or during physical exertion, water should be consumed more. On average, a teenager needs about 50 ml of fluid daily for every kilogram of his weight.

The best drink for a teenager is plain water. Also, in the diet of school-age children, drinks such as milk, compotes, jelly, rosehip infusion, decoction of dried fruits, tea, cocoa may be present.

Juice is considered a less preferred drink due to its high content of simple sugars and increased acidity. If a child drinks freshly squeezed juice, then it should certainly be diluted with water.

Teenagers should avoid carbonated drinks and drinks high in caffeine. Caffeine interferes with iron absorption and can cause sleep problems. Drinks with gas do not quench thirst and irritate the digestive tract, and often contain various chemical additives.

The best drink for both adults and children is water.

How to make a menu?

When compiling a menu for a teenager for a day, one should take into account the daily routine of the child, in particular, the mode of attending school, sports clubs, tutors and other activities.

It is better to make a menu for the whole week at once, then it will turn out to be more varied and nutritious. Consider these nuances:

For breakfast, a teenager should receive an average of 300 g of a main course, as well as a drink with a volume of approximately 200 ml. good options for breakfast, milk porridge, cottage cheese dishes, scrambled eggs or scrambled eggs are considered. Vegetables, dried fruits, berries, fruits, meat, sauces are added to them.
Many teenagers have lunch at school, where they get soup, a second course (which usually includes a side dish and meat or fish), and a drink. The home lunch menu is built on the same principle. The child is given about 250 ml of the first course and about 100 g of vegetable salad. The main dish is offered to a teenager in a volume of up to 300 grams, and a drink in a volume of 200 ml.
For an afternoon snack, a teenager is recommended to consume dairy products, fruits, pastries and cookies. Approximate volumes of dishes are 100 g for baking, 100 g for fruit and 150-200 ml for a drink.
At the evening meal, a teenage child is offered a main course (about 300 g) and a drink (200 ml). good choice there will be low-fat protein dishes, such as cottage cheese casserole, egg or fish dishes. Also a good option for teenagers' dinners is porridge and vegetable dishes.
Bread can be included in any meal, offering the child bakery products from different varieties flour.

You can maintain an interest in healthy food by cooking meals together.

Menu example

Nutrition should be varied, healthy and balanced

Possible problems

If parents are not interested in the child's nutrition, due to a monotonous and nutrient-poor menu, a teenager may experience such problems:

Obesity.
Brittleness of the bones.
Fast fatiguability.
Reduced immunity.
Diseases of the joints.
Dizziness and low blood pressure.
Problems with the menstrual cycle in girls.
Caries.
Exhaustion.

Excess weight

If the BMI of a teenager exceeds 25-30, you should pay attention to nutrition and adjust it. First of all, the child is excluded from the menu harmful products(chips, chocolate bars, fried foods, fast food,

5-10 minutes

Fast

Milk, eggs and grains are the basis of a complete breakfast for your baby. Whisk an egg with milk in a bowl, salt a little. Dip slices of whole grain bread in this mixture and bake them in the oven for 5-7 minutes. Serve croutons with jam, jam or yogurt. A cup of tea with milk is ideal for toasts.

practical

In the evening, boil the potatoes in their skins, cool and peel. In the morning, rub the tubers on a coarse grater, put in a heated pan with sunflower oil(as an option - put in the microwave). Carefully place the potatoes on a large plate, toasted side down. Put medium-sized chopped sausage (or sausages), sliced \u200b\u200btomato into slices on top. If you still have some time left, you can sprinkle grated cheese on top of the dish and place in the microwave or oven to melt the cheese.

Healthy

Pour oatmeal or buckwheat flakes with hot milk or boiling water, cover and leave to swell for 3-5 minutes. Season with butter, sprinkle with chopped dried fruits on top. Breakfast is ready!

10-15 minutes

Promptly

Lazy dumplings are a great breakfast option: firstly, they are easy to prepare, and secondly, cottage cheese is an indispensable source of calcium, which is so necessary for a child's body. You will need a pack of cottage cheese, flour, sugar, an egg. Knead the dough, roll into a "sausage" and cut it into pieces. Boil for a few minutes in salted water and serve with sour cream or jam.

Delicious

Steamed fish fillet cooks quickly, and the phosphorus contained in seafood is very useful, especially during periods of increased mental stress. By the way, potatoes for garnish can also be cooked in a steam bath. Offer your baby an apple or a banana as a dessert: fruits are a source of vitamins that support his immunity.

Sytno

Boil milk, add salt and gossamer vermicelli to it. It cooks very quickly, just a few minutes. Ready meal season with butter and sugar. By the way, the classic remedy for maintaining brain function is glucose. Therefore, the student's diet should contain something sweet: tea with sugar, sweet cottage cheese, a small piece of chocolate. Just remember that you should not abuse sweets.

15-20 minutes

unusual

In many countries, the day begins with soup - dairy or vegetable. This breakfast is good for children with problems gastrointestinal tract. In boiling salted water, add finely chopped potatoes, carrots, onions and cauliflower. When the vegetables are almost cooked, pour in a small amount of milk, before serving, add butter. For a heartier breakfast, add a sandwich with sausage or cheese.

creative

Boil rice. While it "reaches", peel the orange, freeing each slice from the film, and fry the fried eggs. Put the cooked rice in a plate, fields with oil. Make a well in the center and place the egg in it. Arrange the peeled orange slices around the rice and it's ready to serve! The most capricious fussy will not refuse such an appetizing "chamomile"!

nutritionally

The basis of an ideal breakfast, according to nutritionists, is oatmeal. Does your baby love her? Then prepare oatmeal pancakes: pour boiling water over the oatmeal flakes, when it is steamed, knead the dough based on it, adding an egg, salt, sugar and a little cinnamon. You can also add grated apple. Bake pancakes in a hot frying pan with a lid. Serve to the child, watering with sour cream or jam.