Breakfast is the most important meal of the day. And with such a pace of life, which is accepted in our time, very often it is he who suffers. Not everyone realizes how big problems such a diet can cause in the future, let alone children who spend so much energy at school to gain new knowledge and experience. But the body grows, this is the most crucial time! So, you need to attach as much importance to this aspect as possible, because you want to rejoice for the success of your child, and not contemplate his constant ailments and irritability.
Unfortunately, the years of early waking up and constant running around in the morning completely knock down the natural regimen, and therefore many adults prefer to abandon it, postpone it for several hours, or be content with something quick and not very nutritious - for example, cornflakes or some kind of cereal bar.
However, doctors strongly advise against passing these habits to children. Studies have shown that this contributes to a longer awakening of the body, a loss of strength and mental activity, and even the occurrence of stress, which our children already have to face many times in schools.
And here the question arises: what is it that can be prepared for a child in the morning, so that it is quick, healthy and nutritious and tasty enough for the child to accept it with pleasure. The task is really not the easiest one, because it is quite difficult to come up with constantly various dishes, and the same scrambled eggs every day will probably not seem to the child a tempting idea.
In fact, you shouldn't panic. Although with such difficulty it is not always possible to cope with the move, there is always a way out. After all, there are a lot of simple dishes suitable for breakfast in the world cuisine, it is not in vain that various chefs have worked for centuries.
The main thing when drawing up a menu is to remember the basic principles of a healthy breakfast - it must necessarily contain slow carbohydrates in order to charge the brain with glucose, which will be gradually released throughout the day. Also, breakfast should certainly contain fats - ideally, both plant and animal. They will give the body quick energy, warmth and promote the absorption of nutrients from food. And, of course, nowhere without proteins. Protein, as you know, is the basis from which the body draws material to build a strong and healthy body, as well as the energy needed for sports.
By adhering to these recommendations, it will be much easier for you to make the right breakfasts. And we made sure that they turned out to be diverse. In order to save you time and worry, we have compiled for you a selection of five different breakfast options that you could prepare quickly enough and without undue effort. These breakfasts contain all the elements necessary for a growing body and, by the way, will be no less useful for you, dear parent.
The recommendations will give simple short recipes for prepared breakfasts, as well as recommendations for preparing any products in advance. We hope you find this article extremely useful and wish your dear children health and energy!
Breakfast number 1 - egg
So, as we already wrote above, a full breakfast must certainly contain a sufficient amount of fat, complex carbohydrates and proteins. There are many sources of protein suitable for breakfast. For instance, chicken eggs- nothing other than pure protein, they do not contain either fat or carbohydrates in significant quantities. Or, for example, cottage cheese or cheese. This is a different kind of protein, but by no means less valuable. By including these products in your breakfast, you provide the young body with pure and noble protein that is well absorbed. Especially in the morning.
But what kind of protein is highly discouraged to consume in the morning is meat. Especially in large quantities. The fact is that the body needs much more energy and enzymes to digest meat than many other foods. And if by lunchtime the body is already fully awake, bursting with energy and such a heavy product is ready to be taken, then in the morning it only gives the digestive system an extra load, completely unnecessary at such an earlier time.
In this breakfast option, we will offer you a combination where egg white plays a key role in building a healthy and tasty meal. A big plus of eggs in breakfast is also that this product is prepared simply indecently quickly, whether it be boiling, frying, or another method of processing. In addition, there is a lot of research confirming that eggs are the product that suits your morning meal best.
And yet, how can you cook eggs so that your child will like it? V boiled eggs fussy often leaves the yolk uneaten, and the situation is not much different with scrambled eggs. What can you do about it? An omelet is a great solution! It is prepared very quickly and turns out to be superbly juicy, tasty and whole - the yolk is inseparably beaten with protein. We will share with you a couple of tricks that will allow you to turn such a familiar and ordinary dish into a real masterpiece that will take you only some 5 minutes.
Ingredients:
Chicken eggs - 2 pieces;
· Soy sauce - 1 teaspoon;
Cold water - 1 teaspoon;
· Cold milk - 1 tablespoon;
· Hard cheese - 30-40 grams;
· Greens - a couple of twigs;
· Tomato - 3-4 slices (optional);
Champignon - 1 large mushroom (optional);
A couple of slices of whole grain bread and butter or soft cheese
How to cook?
Step 1. First, lightly fry the bread in a dry or a drop of butter in a skillet. This will be our source of carbohydrates and it is enough to dry it slightly and grease it with butter or cheese - his child eats with great pleasure, especially in combination with such a great omelette.
Step 2. Drive two eggs into a small but deep bowl. Use a fork or whisk to shake the eggs lightly so that the yolk and white are completely mixed, but you do not need to whip them into a foam - this will only spoil the structure.
Step 3. Pour into the egg mixture cold water, soy sauce and cold milk. Soy sosu is used here as a salt and a source of unusual flavor. If you don't have it at home, you can mix a pinch of salt with a pinch of sugar and dissolve them in a teaspoon of water - this can at least approximately replace the product. Then, finely chop fresh herbs there. Shake the mixture again so that all products are mixed into a homogeneous mass.
Step 4. Preheat a small skillet with a low rim and a good non-stick surface. Sprinkle it lightly with vegetable oil and spread it over the surface by hand or with a kitchen brush.
Step 5. Put the tomato and champignon, thinly sliced into small pieces, into the pan. Fry them lightly to remove excess moisture. Then, adding another drop of oil if necessary, pour the egg mixture onto the surface. The pan should be hot enough so that the bottom of the omelet cooks quickly enough without burning.
Step 6. At this point, grate a small piece of cheese and spread the cheese over exactly half of the omelet, the surface should still be moist. When it will be seen that the bottom layer is cooked, but the top one is still thin, use a spatula to fold the omelette in half so that the other half just covers the half sprinkled with cheese.
At this point, turn off the fire and cover the pan with a lid. From the heat remaining on the surface of the pan, the omelet will begin to melt inside and puff up.
After a couple of minutes, the omelet can be safely laid out on a plate, put slices of bread on the side and please the child with such a breakfast. You will be surprised how tender and juicy the omelet will turn out and how happy the child is. And all this in a matter of minutes!
Breakfast number 2 - curd
And here is the second, most suitable source of protein for the morning - cottage cheese. Cottage cheese is a very flattering product for our country, because in few other countries you can find something similar, but it is a real treasure of the most useful and nutrients... Here you have calcium, protein, lactic acid and even fat - but only in reasonable quantities.
The simplest dish made from cottage cheese is, of course, just a plate of cottage cheese with sour cream and jam. And if someone and such a breakfast will be quite to their taste, then others prefer to be picky and refuse such a prospect outright. Then casseroles, cheesecakes and other joys are used. But, since the casserole is a product that requires a long baking, we will be happy to provide you with a great recipe for cheese cakes, with oatmeal and chocolate - all in one!
Ingredients:
· Fresh cottage cheese with a fat content of more than 5% - 150 grams;
· egg yolk;
Butter - 1 teaspoon;
Sugar - 1/2 tablespoon;
Wheat flour - 1 level tablespoon;
Semolina - 1 level tablespoon;
Milk chocolate - 3 squares;
Oatmeal - 2-3 tablespoons.
How to cook?
Step 1. Put half the cottage cheese, butter and egg yolk into a deep bowl or small saucepan, stir. Then, using a blender, turn the mixture into a smooth paste.
Step 2. Add semolina and sugar, stir and let stand for 5 minutes.
Step 3. Meanwhile, grind the oatmeal with a blender. You don't need to turn them into flour, just chop them slightly to make it easier to roll curd cakes in them.
Step 4. Add the remaining cottage cheese and flour to the mass, knead the mass until smooth. You can add a little vanillin and, if desired, a little more sugar.
Step 5. Divide the mass into three parts. Put each part in crushed flakes, put a piece of milk chocolate in the middle and form a cheesecake.
Step 6. Fry on each side for 5-6 minutes over medium heat, serve with sour cream or fresh banana.
Here's another delicious and nutritious breakfast that shouldn't take more than 20 minutes to prepare. But how much energy for the whole day!
Breakfast # 3 - American
There are many rumors about the stupidity of Americans and about culture not proper nutrition in their lives. It is quite difficult to argue with these arguments, because dumb, but visual statistics speak for them. Still, you can argue with these stereotypes if you delve into the topic a little deeper.
For example, the fact that obesity is still a highly competitive market. The culture of fast food really quickly and extensively spread across the mainland and therefore caused a wave of great health problems. Because such food has become more affordable - cheaper, faster and easier. That's why he is "fast-food" - literally translated as fast food.
However, the food culture of American families, who abstain from such unfortunate addictions, and they are really very numb, has its roots in much of English cuisine. She, although not famous for its particularly low-calorie content, has always combined a variety of products, thus saturating eaters with all the necessary substances for life in such a changeable climate.
That is why we want to draw your attention to which breakfasts are preferred by the "right" families in the United States and explain their useful principles.
Choice ours fell on them also because it is the Americans who are the people who are constantly on the move. Good or bad from the point of view of psychology and philosophy, but it so happened that with such a saturated market, people constantly have something to do and therefore the morning meal is clearly not an aspect on which they are ready to spend most of their precious time. So let's find out how they manage to quickly prepare a hearty breakfast without losing taste.
And we will offer you the simplest option and, believe me, very tasty and nutritious - this is granola with yogurt and fruit and toast with peanut butter and jam! Yes, yes, the very peanut butter that American children love so much and our Soviet mothers do not understand. Did you know that the right peanut butter actually contains EVERYTHING you need for a nutritious breakfast! These are complex carbohydrates, these are noble vegetable fats and a large serving vegetable protein! A real treasure. Of course, such a product cannot be abused. But 1-2 tablespoons of this pasta for breakfast will give you a lot of energy and a delicious start to the day!
Ingredients:
Peanut paste - 1.5-2 tablespoons;
Jam or preserves - to taste;
· 2 slices of toast bread;
Oatmeal - a handful;
Honey - 1-2 teaspoons;
· Seeds, nuts, coconut flakes, dried fruits - any additives;
Vegetable oil - 1 tablespoon (you can coconut or flaxseed;
White yogurt - 5 tablespoons;
· Any fruits or berries.
How to cook?
Step 1. First of all, prepare the granola. To do this, in a deep bowl, stir together oatmeal, vegetable oil, honey, various additives (raisins, coconut and flax seeds work best). Then, in an even layer, spread the mass on foil or baking paper and send it to an oven preheated to 200 degrees for 10 minutes.
Step 2. While the granola is baking, dry the toast in a dry skillet until it becomes slightly crispy. You can also chop the fruit into small pieces.
Step 3. Grease the dried pieces of bread generously with peanut butter and layer with your favorite jam, melted chocolate or even cucumber - any addition will come in handy. Then, fold both pieces together and cut them diagonally - the American Morning Sandwich is ready!
Step 4. In a bowl, stir the prepared granola, let it cool for a couple of minutes. Then, top with white yogurt and chopped fruits or berries.
Ready! A very nutritious and delicious breakfast is ready, hurry up to please your child with such a varied menu.
Breakfast number 4 - vegetable
Recently, they have been shouting from all sides about how harmful animal products really are. It becomes downright embarrassing sometimes to give your child scrambled eggs after reading another article that reveals all the terrible poisons and other terrible things that clever scientists have recently discovered in them.
Undoubtedly, absolute rejection is not a very smart choice. It's not even that all the information written in the articles is irrelevant to the truth and seeks to intimidate you. The point is rather that these studies are carried out in certain parts of our world, where such laws are really relevant. This is precisely the main problem of informational unity, which we have achieved so recently. Of course, in a matter of seconds you can see, read or hear some incredible thing that happened on the other side of the planet, and this is great, a very big progress. But the laws, which operate in different ways depending on climate, culture and other factors, are somehow incredibly overlooked and, as a result, are accepted with equal readiness by both women from Cambodia and Siberians.
So you can rest assured that there is nothing wrong with consuming all these products with our cold winters, especially considering the shortage of quality vegetables and fruits in our country in winter. BUT. Still, it is worth considering that everything is useful in moderation. So, giving preference to animal proteins every day, we completely forget about vegetable proteins, which are no less necessary for our dear body. Therefore, we urge you to consider this breakfast option, containing only vegetable fats and proteins, and dilute your child's diet with it a couple of times a week. Rest assured, this will have the best effect on him!
And making such a nutritious and light breakfast is a snap!
Ingredients:
Whole grain bread - 4 slices;
Hummus - chickpea pate - 2 tablespoons;
Avocado - 1/2 fruit;
· cucumber;
· Tomato;
Peanut butter - 1 tablespoon;
How to cook?
And we'll make vegetable sandwiches. It is pleasant and quick to eat them, and the products contain the maximum of the most useful substances.
Step 1. Dry the pieces of bread in the oven or in a dry skillet.
Step 2. Cut the avocado, tomato and cucumber into thin slices.
Step 3. Brush two slices of bread with peanut butter, sandwich with a layer of fresh cucumber. Fold the pieces together and cut them diagonally.
Step 4. Brush two more slices with hummus, layer with tomato and avocado, fold together and cut diagonally.
Delicious, nutritious and incredibly healthy and light breakfast is ready. Bon Appetit!
Breakfast number 5 - liquid
We have prepared this breakfast option for parents whose children are very stubborn to eat in the morning. Especially if previously such a habit was accepted normally, it is unlikely that it will be an easy task to teach a child to sit down at the table every morning and eat a full-fledged complex.
But don't despair. This does not mean at all that you now have to put up with the problems that a child who adheres to such wrong habits can meet. In such a situation, you can resort to one small but very useful trick - turn healthy and nutritious foods into a delicious cocktail!
Yes, yes, in fact, it is not difficult at all. You just need to get a convenient and powerful blender. The fact is that it is much easier to drink all the same products that were laid out on a plate, and if you add a child's favorite chocolate or strawberries, emotions will be similar to the joy we get from a milkshake, which we are not at all used to perceive as a healthy snack. ... The secret lies only in choosing the right products so that the caprice suits the taste. You will be surprised at how easily he will swallow up a whole glass of delicacies in a couple of sips, in which oatmeal, cereals, and others are very prudently hidden. healthy foods.
Ingredients:
Banana - 1 piece;
· Cottage cheese - 50 grams;
White yogurt or kefir, milk - 200 ml;
Oatmeal - 3-4 tablespoons;
· Melted chocolate or any jam - 2-3 tablespoons.
And all this is not easy to prepare! Stir all the ingredients in a blender and whisk thoroughly to form a smooth shake. You can add a little more milk for a thinner texture. That's all!
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For reading 8 min. Views 415 Posted on 24.08.2018
September is coming, caring mothers and fathers! And, of course, grandparents! Well, who else will cook breakfast for your beloved child in the morning ... When the child grows up to school age, not only his life is changing, but also the life of the whole family. Let's not consider global changes, let's talk about a small but very important nuance - breakfast. Recipes, tips, is breakfast so important - that's the topic of this article.
Do you need breakfast?
The child goes to school for half a day, at least high school students - and even more. Ahead of the schoolchild is a working day filled with both mental and physical stress. It takes a lot of energy, and a growing organism requires its replenishment. This is why breakfast is so important, because it is a store of strength and energy for the day ahead.
Sleepy children often assure us in the morning that “well, I don’t want to eat at all, well, not a bit!”. But somewhere by the second lesson, your child will wake up completely, and his appetite will wake up with him. And that means a bun will be bought in the school cafeteria. And this is in the best case, because there are also chips, crackers, sweet soda and other joys of fast food. On an empty stomach! Hello gastritis! And obesity to boot.
Breakfast should also be considered more carefully for the reason that it is the only meal up to dinner that parents can control. Even if you gave the student a sandwich with you, there is no guarantee that the child will eat it.
Unfortunately, the food in the school cafeteria is not always tasty, the school lunch may remain untouched. And if a schoolchild has not really eaten in the morning, there is a high probability that dinner will be the only complete meal of the day. And for the developing gastrointestinal tract, such a regime is destructive.
Doctors have long been sounding the alarm because of the spread of gastritis and even ulcers among schoolchildren. The percentage of overweight children is also increasing. Medical research has found that among overweight children, almost half are not accustomed to having a full breakfast. Therefore, a daily healthy breakfast should firmly enter the schoolchild's day regimen.
Breakfast rules for a student
Each family has its own order, its own menu, each child has its own preferences. But there are several rules that will be useful to any student:
- breakfast should account for about 20% of the calorie content of the entire daily diet, it should be dense;
- do not allow the child to have breakfast in a hurry, take at least 15-20 minutes for breakfast, there is little benefit from the food swallowed in a hurry;
- diversify the menu so that the student receives good nutrition and ate with appetite;
- think over what to cook in the evening so that you can cook quickly and tasty in the morning rush;
- Make the most of the capabilities of modern kitchen appliances: a food processor, microwave oven, multicooker can significantly ease your morning chores.
What foods to include in breakfast
- Milk and dairy products. It is a source of calcium for a growing body. But fermented milk products - yogurt, kefir, fermented baked milk - are best left for the evening.
- Porridge. Different cereals have a different composition, but these are always useful "slow" carbohydrates, fiber, iron, vitamins A, B, D and others. Children do not really like porridge, but add fruit or milk there, cook crumbly or liquid - in a word, find what the child will like. And a piece of butter in porridge also does not hurt.
- Vegetables and fruits, preferably seasonal. It is fiber and a storehouse of vitamins. In addition, children enjoy eating fruits, and vegetables can be cooked exactly the way your student likes. But - raw vegetables and fruits should not be given on an empty stomach, so we give either after cooking or after the main course.
- Eggs. A very nutritious dish, especially in the form of an omelet. The lecithin contained in the yolks is essential for the normal functioning of the liver, nervous system, brain;
- Dried fruits, nuts, herbs, beans will make your breakfast more satisfying, varied and delicious.
You can drink a healthy breakfast with sweet tea, cocoa, freshly squeezed juice. It is better to exclude coffee from the student's menu, as well as strong tea, especially in elementary grades.
What not to include in breakfast
Ready-made breakfast cereals make life easier for a working mom. Pouring milk into cereal or chocolate balls is simple, quick and easy, and kids love these foods. The question is in the benefits of such a diet. Useful substances in such breakfasts at least, but the sugar content is off scale.
A study of more than 80 (!) Brands of corn flakes showed a sugar content of 56%. In addition, such a breakfast will not be able to saturate for a long time, the child will be hungry again by the third lesson.
The same can be said about instant porridge, which is enough to pour boiling water for readiness. Better to cook ordinary porridge and add fruit to it.
Most kids love the sweet glazed curd. As a dessert, you can pamper your beloved child. But you should not completely replace breakfast with curds or ready-made curd mass, just read the composition to make sure of this.
Chips, crackers, popcorn, bars and other snacks should not appear on the student's table in principle. As for sweets, they are allowed only for a snack in limited quantities.
Freezer breakfast
Naturally, making culinary delights in the morning is not the life of a working mom. Yes, and not working too. The best option is simple dishes that require a minimum of time and bring maximum benefits.
It is very convenient to use frozen meals that are prepared in advance, and then wait in the wings in the refrigerator.
As an option:
- Dumplings with various fillings. Sculpt in advance, freeze. In the morning, all that remains is to throw them into boiling water, add sour cream to the ready-made dumplings - a delicious and hearty breakfast is ready.
- Pancakes with different fillings. Pancakes are baked in advance, folded into filled envelopes and frozen. In the morning it is better to get them in advance so that they defrost and fry.
- Fritters. They can be baked in advance, cooled and frozen. In the morning, it is enough to defrost them in the microwave. And you can make a dough for pancakes in the evening, and fry them in the morning. Children really like pancakes with fillings - grate an apple, a banana, a pear and just add to the dough.
- Syrniki. They can be frozen completely cooked, and simply thawed for eating. Or you can dazzle and freeze raw. In the morning, take out in advance so that they are slightly thawed, and then fry.
You can freeze a lot of dishes - both ready-made and semi-finished products. Think, figure out which of healthy dishes your child will happily eat for breakfast and make the most of freezing.
Fast food recipes
You can diversify the student's menu, even if you serve him the same dish. It is enough just to change the fillings. Here are some quick recipes.
Surprise omelet
- The number of eggs depends on the age of the child, for one egg, st. l. milk or sour cream, the mixture is whipped well and poured into a frying pan. We bake the omelet in the oven for 5-7 minutes.
- For the filling, boiled meat, tomato, cheese, herbs are finely chopped. The filling is laid out on half of the omelet, leveled and covered with the other half, then continue baking for 3-5 minutes.
- The fillings can be varied according to the child's taste - for example, add pickled cucumber or boiled potatoes. The wishes can be the most unexpected, the main thing is to eat with appetite.
Lavash burrito
Prepare a filling of finely chopped boiled meat, tomato, bell pepper, herbs, sour cream, grated cheese. Mix the ingredients, put on pita bread, roll into a roll and fry or bake in the oven.
Hot sandwiches
There are tons of dish options. You can cut bread in the evening, put a filling on it - for example, a circle of tomato, a slice of sausage and grated cheese, cover with cling film so that the bread does not become stale. In the morning, a minute is enough to send the sandwiches to the oven or microwave.
And if you have 10-15 minutes, you can quickly beat the milk with an egg, dip the pieces of the loaf in it and fry them on both sides.
Muesli
If you really have no time at all, you can pour milk in muesli or mix them with liquid cottage cheese. Muesli is a mixture of cereals, dried fruits, nuts, seeds and other tasty and healthy foods.
Unlike cereals like cornflakes, muesli is not harshly cooked. Therefore, they keep beneficial features, and sugar is practically not added to them. But you should have breakfast with muesli no more than 1-2 times a week.
Conclusion
In a family with working parents, there is always time pressure in the morning. But if you can find the time to make healthy breakfasts, your child will be vigorous and energized all day. We hope that the breakfasts, the recipes for which are given in the article, will be useful to you.
What do you cook in the morning? Send us interesting recipes! And bon appetit to you and your students!
The school year has begun, and parents are increasingly thinking about what a healthy and nutritious dish to cook for their young schoolchild for breakfast, because he will have physical and mental stress. Here are ten delicious breakfast ideas that will energize and make you feel good.
Millet porridge with raisins
Ingredients:milk - 1.5 cups, raisins - 150 g, salt - 1/2 tsp, sugar - 1 tbsp, cottage cheese - 150 g, millet - 1 glass, salt - ¼ tsp, butter - 50 g.
Cooking method: Sort the millet and rinse in several waters. Transfer it to a saucepan and cover with plenty of water. Then put the porridge on the fire and bring it to a boil. Then cover and cook over low heat for 20 minutes. Remove from heat and drain water. Pour the milk into a separate saucepan and bring to a boil. Pour boiling milk over the millet. Add salt, sugar and butter. Cover and simmer over low heat for 15 minutes. Remove from heat. Rinse the raisins thoroughly and soak them in warm boiled water for 10 minutes. Drain and garnish with raisins.
Multicolored pancakes
Ingredients:flour - 300 g, salt - a pinch, sugar - 1 tsp, milk - 0.5 l, egg - 5 pcs., water - 100 ml, butter - 100 g, beets - 1 pc., turmeric - 1 tbsp, spinach - ½ bunch, cocoa - 1 tbsp.
Cooking method: Sift flour into a bowl. Add salt and sugar. Pour milk in a thin stream and mix thoroughly until smooth. Beat the eggs and add them to the dough. Add water and stir again. Melt the butter and combine it with the dough. Squeeze the juice out of the beets. Dissolve turmeric in a small amount boiled water... Boil the spinach in a little water for 5 minutes. Then use a blender to puree. Dissolve the cocoa in a little water to avoid lumps. Divide the dough into four portions and add the resulting dyes to them. Flour can be added if necessary. Preheat a skillet and fry the pancakes.
Burrito
Ingredients:lavash - 2 pcs., bell pepper - 1 pc., chicken fillet - 1 pc., lettuce - 50 g, tomato - 2 pcs., hard cheese - 150 g, butter - 50 g.
Cooking method: Boil the chicken and cut into small pieces. Cut the pepper and tomatoes into strips. Grate the cheese on a coarse grater. Lavash grease with softened butter. Arrange the lettuce, cheese, chicken, tomato and pepper. Wrap in a kind of pancake and fry on both sides in butter. The burrito is ready!
Omelet with vegetables
Ingredients:potatoes - 2 pcs., zucchini - ½ pcs., tomato - 2 pcs., egg - 4 pcs., milk - 60 ml, hard cheese - 50 g, herbs - 1/3 bunch, vegetable oil, salt, pepper.
Cooking method:
Boil the potatoes in their skins. When the potatoes have cooled, peel and cut into small slices. Wash the tomatoes and zucchini. Cut vegetables into cubes. Preheat a skillet and sauté the zucchini. Then add potatoes and tomatoes. Fry for 5 minutes. Whisk eggs with milk. Season with salt and pepper. Pour the mixture over the vegetables and fry covered over low heat. Grate the cheese on a coarse grater. Chop the greens. Sprinkle the omelet with cheese and herbs and fold in half.
Homemade burger
Ingredients:veal - 200 g, red onion - 1 pc., egg yolk - 2 pcs., cucumber - 1 pc., tomato - 1 pc., hard cheese - 50 g, Iceberg salad - 10 g, roll - 2 pcs. , butter, salt, pepper.
Cooking method:
Pass the meat and half the onion through a meat grinder. Combine and add the yolks. Mix, salt and pepper. Form patties and sauté in butter. Wash the cucumber and tomato. Cut into thin slices. Cut the cheese into small slices. Cut the remaining onion into slices. Place the lettuce leaves on the bun. Then add the cutlet, tomato, cucumber, onion and cheese. Cover with the other half of the bun.
Fish cutlets
Ingredients:fish - 1 kg, butter - 100 g, egg - 2 pcs., semolina - 2 tablespoons, onion- 1 pc., Bread crumbs, salt, pepper.
Cooking method: Mix semolina with eggs and let stand for 5 minutes. Pass the fish fillet through a meat grinder. Also mince the onion and butter. Mix the minced meat with semolina. Season with salt and pepper. Form patties and sauté in vegetable oil.
Potato fritters
Ingredients:potatoes - 4 pcs., egg - 2 pcs., flour - 3 tablespoons, processed cheese - 50 g, parsley - 1/3 bunch, sour cream - 2 tablespoons.
Cooking method: Boil potatoes, add butter and mash. Cool slightly and add eggs, flour and cheese. Stir until smooth. Chop the herbs and add to the dough. Preheat a skillet with oil and spoon the potato mixture onto it. Fry the pancakes on both sides. Serve with sour cream.
Egg in a bun
Ingredients:bun - 2 pcs., egg - 2 pcs., cream - 2 tsp, herbs - to taste, salt, pepper.
Cooking method: Cut off the tops of the buns and remove the crumb. Gently break the eggs into buns and pour over the cream. Sprinkle with salt and pepper on top. Place in an oven preheated to 180 degrees for 15-20 minutes. Sprinkle chopped herbs before serving.
Banana Pancakes
Ingredients:kefir - 400 ml, egg - 2 pcs., salt - a pinch, butter - 40 g, banana - 1 pc., sugar - 2 tsp, flour - 8 tablespoons, soda - on the tip of a knife, nuts , honey.
Cooking method: Peel the bananas and cut into small slices. Place them in a blender. Add eggs, kefir, sugar, salt, flour and soda, quenched with vinegar. Mix everything until smooth. Fry the pancakes in butter. Serve with honey and nuts.
Curd casserole with noodles
Ingredients:cottage cheese - 700 g, egg - 2 pcs., sugar - 3 tablespoons, noodles - 50 g, raisins - 50 g, butter - 40 g, baking powder - 1 tsp, vanilla sugar - 10 g, salt - a pinch, mint, powdered sugar.
Cooking method: Beat eggs with salt. Add sugar and vanilla sugar. Stir in cottage cheese, melted butter, and baking powder. Add noodles and raisins. Mix well. Grease a baking dish with butter. Spoon out the curd mixture and flatten the top. Send to an oven preheated to 180 degrees for 40-50 minutes. Garnish with mint and powdered sugar before serving.
Bon Appetit!
In adolescence, growth processes are activated in the child's body. During this period of life, significant changes occur in the work of the body, especially in the hormonal and emotional spheres. This is why it is so important for your teenager to get enough calories and nutrients from food.
For full development, it is very important to provide a teenager balanced nutrition
Healthy eating principles
- Meals should be regular, so it is important to organize a meal plan that your teen will follow every day.
- The teenager's menu should be as diverse as possible so that the child receives both nonessential and irreplaceable nutrients in the right amount.
- At least 50-60% of proteins in the daily diet of a teenager should be 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 fat consumed per day be vegetable.
- The child should receive more carbohydrates than other nutrients. The optimal ratio of carbohydrates to protein is 4 to 1.
- Sources of fast carbohydrates (sugary foods) should account for up to 20% of all carbohydrates consumed by a teenager.
- Complex carbohydrates the child will receive from cereals, potato dishes, bread. For the preparation of flour dishes, it is recommended to give preference to coarse flour.
- Fish should be present in the teenager's menu at least 1-2 times a week. The same recommendations are given for red meat.
- Your teen should eat 5 servings of fruits and vegetables every day. One serving is a medium-sized fruit (such as an apple or orange), two small fruits (such as an apricot), 50 g of vegetable salad, a glass of freshly squeezed juice, three tablespoons of vegetables after cooking.
- Dairy products should be on the teen's menu every day in the form of three servings.
- A child can eat small amounts of fatty and sweet foods, but such meals should not replace healthy foods, as they contain too few healthy elements.
- The best types of thermal processing of food are called boiling and stewing, as well as baking.
- In the diet of adolescents, foods with food additives, margarines, shop sauces, off-season vegetables, smoked sausages, very spicy dishes, deep-fried foods, packaged juices, lollipops, dishes fast food, gum. It is also worth limiting the consumption of white bread and sugar.
When drawing up the menu, you need to take into account the child's lifestyle.
Your teen's food needs
Your teenager should be getting adequate calories to cover his energy needs throughout 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 the teenager's physical activity is high, the daily amount of calories should be increased in accordance with the expenditure of energy in training.
In terms of nutrients, adolescent children are advised to consume 100-110 g of protein, 90-100 g of fat and an average of 400 g of carbohydrates daily.
What foods should be included in the diet?
The adolescent'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 - 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 (replace legumes in the same amount once a week);
- Vegetables - 300-350 grams;
- Fresh fruits - from 150 to 300 grams;
- Dried fruits - about 25 grams;
- Butter - from 30 to 40 grams;
- Vegetable oil - 15 to 20 grams.
Read about vitamins for teenagers in another article. Find out if you need to introduce additional vitamin complexes in the diet and what to look for at this age.
What you should pay attention to when drawing up a menu for a teenager, see the video of the Union of Pediatricians of Russia.
How to teach a child to eat healthy?
Nutrition in adolescence is both complex and simple. Parents are still able to influence the menu of their son or daughter, but the child's food preferences in general have already been formed. Plus, the desire to be independent and to do it your own way affects nutrition. It is important to find a balance between food control and personal abuse.
In introducing a teenager to healthy eating the example of the parents is important. It is advisable that the whole family follows the principles rational nutrition... Talk to your child about the benefits of specific foods and the importance of certain foods for growth and health. Teach your teen about the importance of breakfast, the bad effects of fast food, skipping meals, and starving diets.
Be sure to pay attention to your child's nutritional issues at school. Encourage your teen to take healthy alternatives to hot dogs and pizza from home. For example, let your son or daughter take yoghurts, fruits, casseroles, and homemade cakes to class.
Food preferences develop in children over the years, so parents need to set a good example.
Diet
Teenagers should eat at least 4 times a day. All meals are divided into:
- Breakfast. In the morning meal, your child should receive about 25% of all calories.
- Dinner. This is the largest meal of the day, accounting for 35 to 40% of your daily calories.
- Afternoon snack. It is represented by a small snack, corresponding to about 15% of the calorie content of the daily.
- Dinner. In the evening meal, the child is advised to eat 20 to 25% of calories. daily requirement... At the same time, it is important that the teenager has dinner a maximum of 2 hours before the moment he goes to bed.
What fluids to give?
The total amount of liquid consumed by a teenager per day will be determined by the characteristics of the child's menu, the level of activity of the teenager, as well as the weather. On a hot day or when physical activity more water should be consumed. On average, a teenager needs about 50 ml of fluid every day for every kilogram of his weight.
The best drink for a teenager is plain water. Also, in the diet of school-age children, there may be drinks such as milk, compotes, jelly, rosehip infusion, dried fruit decoction, tea, cocoa.
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.
Avoid sodas and drinks high in caffeine for teens. Caffeine affects the absorption of iron and can cause sleep problems. Sparkling drinks are poor thirst quenchers and irritating to the digestive tract, and often contain various chemical additives.
The best drink for both adults and children is water
How to compose a menu?
When compiling a menu for a teenager for a day, one should take into account the child's day regimen, in particular, the mode of attending school, sports sections, 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 the main course, as well as a drink with a volume of about 200 ml. Milk porridge, cottage cheese dishes, scrambled eggs or scrambled eggs are considered good breakfast options. Vegetables, dried fruits, berries, fruits, meat, sauces are added to them.
- Many teenagers eat lunch at school, receiving soup, a second course (usually a side dish and meat or fish), and a drink. The homemade lunch menu follows 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 advised to consume dairy products, fruits, pastries and cookies. Approximate dish sizes are 100 g for baked goods, 100 g for fruits and 150-200 ml for drinks.
- At the evening meal, the adolescent child is offered a main course (about 300 g) and a drink (200 ml). Low-fat protein meals, such as cottage cheese casserole, egg or fish dishes, are good choices. Porridge and vegetable dishes are also a good option for teenagers' dinners.
- Bread can be included in any meal by offering your child baked goods from different varieties flour.
You can maintain interest in healthy food by cooking together.
Sample menu
Meals 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 have the following problems:
- Obesity.
- Brittle bones.
- Fast fatiguability.
- Reduced immunity.
- Diseases of the joints.
- Dizziness and low blood pressure.
- Problems with menstrual cycle girls.
- Caries.
- Exhaustion.
Excess weight
If the BMI of a teenager exceeds 25-30, you should pay attention to nutrition and correct it. First of all, the child is excluded from the menu harmful products(chips, chocolate bars, fried foods, fast food,
Top 3 good protein foods for breakfast: Egg, cheese, homemade liver pate
Some children do not eat breakfast at home. Parents are not worried because the child will eat at school. In addition, there are often "valid" reasons, such as difficult to wake up, eternal turmoil in the morning.
Here is the menu of one of the good Moscow schools.
For breakfast, the child is offered to eat some carbohydrates (porridge, pie, pear). Cocoa also with sugar. Lunch looks better. For a mobile child with normal weight, such a menu is generally acceptable, although I cannot call it optimal. For an overweight child, eating an excess of carbohydrates(as in this menu) does not fit... After all, children sit at school and they do not need such an amount of carbohydrates.
Therefore, if the child began to gain weight, take an interest in what the child eats at school. And you will see that the school cafeteria offers porridge-potato-pasta. Children usually spend pocket money on sweets, pies, pizza. Therefore, do not rely on school meals.
At home, the child must have breakfast. Many mothers try to feed the child with porridge, but there are more than enough carbohydrates in the diet of children. But children lack protein. Children's organism needs more protein than an adult. For an adult with a sedentary lifestyle, 60-70 g of protein per day will be enough.
A 7-10 year old child needs 77 g of protein per day. Boys 11-13 years old need 90 g of protein per day, and at the age of 14-17 years old - 98 g. For girls, the norm is slightly lower, at 11-13 years old - 82 g, at 14-17 years old - 90 g. Of them 60 -70% animal protein.
A 100 g portion of meat or chicken contains 20 g of protein, and a 100 g portion of cottage cheese contains about 16-20 g of protein. As you can see, in order to get the necessary 80-100 g of protein per day, the child must eat natural protein foods not only for lunch, but also for breakfast and dinner.
And this is not surprising. The processes of growth and development of the body take place with the participation of protein, and in order for a child to grow up, he needs not only cereals, but natural protein products.
Protein is found in cottage cheese, eggs, meat, chicken, fish, cheese, and legumes (beans, lentils, peas). And, as we can see, there are almost no such products on the school menu.
There is a simple explanation for this. Natural protein foods are expensive. The second reason is that these products have a short shelf life, they need refrigerators, and cereals or pasta can be stored for years. There are very few legumes in Russia.
So A school child's homemade breakfast should include protein products.
1. Breakfast with cottage cheese.
Buy natural cottage cheese without additives. You can add all the additives that will make the cottage cheese tasty. It can be a spoonful of honey and some nuts, jam, in the summer - berries or fruits.
Instead of cottage cheese, you can cook homemade ricotta (recipe).
Children do not need low-fat foods. If the cottage cheese is low fat 4-5%, then add sour cream or cream.
You can make cottage cheese casserole, syrniki.
2. Breakfast of eggs.
It can be boiled eggs, fried eggs, omelet. Omelet with carrots -.
3. Breakfast with sandwiches.
In the Netherlands, where the tallest and slendest Europeans live, they attach great importance to breakfast. In Dutch families, they eat sandwiches or sandwiches for breakfast, but at the same time one sandwich is useful: whole grain bread with a piece of boiled cold meat, and the second is sweet, for example, with jam. Tasty, healthy and varied! So, let's take an example from the Dutch.
Instead of sausage, you can make a sandwich with homemade liver pate (recipe).
4. Breakfast with porridge.
Probably, many have already realized that breakfast with porridge is not the best option for a student.
Throw away all instant porridge! They act like sugar on the body. Choose traditional cereals that are cooked for at least 10-15 minutes. They are familiar to you from childhood - millet, buckwheat, rice, oatmeal.
If the child is of normal weight, then make it a rule add a piece of chicken or a couple of pieces of cheese to the porridge, you can give a boiled egg. But honey, fruits or dried fruits will be superfluous, because porridge is nothing more than a source of carbohydrates.
If the child is stout, began to gain weight, then try to gradually switch to a breakfast of cottage cheese or eggs. And leave porridge or sandwiches no more than 1-2 times a week, and it is better to refuse altogether.