Delicious and healthy breakfasts for schoolchildren. The healthiest breakfast options for a student

5-10 minutes

Quickly

Milk, eggs and grains are the basis for a complete breakfast for your little one. Beat the egg and milk in a bowl, add a little salt. Dip slices of whole grain bread into 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 potatoes in their skins, cool and peel. In the morning, rub the tubers on a coarse grater, put them in a preheated pan with sunflower oil (as an option, put them in the microwave). Place the potatoes gently on a large plate, toasted side down. On top, put medium-sized sausage (or sausages), sliced tomato. If you have a little more time left, you can sprinkle the dish with grated cheese on top and place it 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 an excellent breakfast option: firstly, they are easy to prepare, and secondly, cottage cheese is an irreplaceable source of calcium, which is so necessary for child's body... You will need a pack of cottage cheese, flour, sugar, an egg. Knead the dough, roll into a "sausage" and cut into pieces. Boil for a few minutes in salted water and serve with sour cream or jam.

Yummy

Steamed fish fillets cook quickly, and the phosphorus contained in seafood is very useful, especially during periods of heightened mental stress. By the way, potatoes for a side dish can also be cooked in a steam bath. As a dessert, offer your baby an apple or a banana: fruits are a source of vitamins that support his immune system.

Hearty

Boil the milk, add salt and spider web vermicelli to it. It cooks very quickly, just a few minutes. Season the finished dish with butter and sugar. By the way, the classic remedy for maintaining brain function is glucose. Therefore, there should be something sweet in the student's diet: tea with sugar, sweet curd, a small piece of chocolate. Just remember not to overuse sweets.

15-20 minutes

Unusual

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

Creatively

Cook rice. While he "reaches", peel the orange, freeing each slice from the film, and fry the fried eggs. Put the cooked rice in a plate, brushed with butter. Make a depression in the center and put the eggs there. Put peeled orange slices around the rice - and you can serve! The most capricious fastidious will not refuse such an appetizing "chamomile"!

Nutritionally

According to nutritionists, oatmeal is the basis of a perfect breakfast. Doesn't your baby love her? Then prepare oatmeal pancakes: pour boiling water over the rolled oats flakes, when it is steamed, knead the dough on its basis, adding an egg, salt, sugar and a little cinnamon. You can also add a grated apple. Bake the pancakes in a hot skillet under the lid. Serve to the child, sprinkled with sour cream or jam.

Of all meals, breakfast is the basis of health. After all, it gives a charge for the whole day. What is important to consider when organizing meals for schoolchildren? We must try to cook in such a way that the dishes are varied and balanced.

Therefore, it is important that they not only contain proteins and fats, carbohydrates, vitamins and various useful material... All this must be properly combined and cooked deliciously. Then the morning meal will turn into a holiday for the child, and he will go to school not only with a full stomach, but also in a good mood. What can you cook for breakfast for a student?

Breakfast rules

Remember that breakfast should be at least 20 minutes, and the calorie content of morning meals should be 15-20% of the daily diet. That is, cookies and tea are indispensable here. In the morning, the child needs to eat well.

As for the portion, this is an individual matter.

How to feed the brain?

This is not an idle question, because children go to school for knowledge. Therefore, it is advisable to start the day with simple carbohydrates... This, except for meat, fish, etc., cereals, pasta, pancakes, etc. Just not "breakfast cereals"!

No delicacies

Yes, there is no need for delicacies in the morning. Since children lose a lot of energy going to school, exercising there physically and mentally, they need to be given eggs and dairy products in the morning, which their body absorbs well. Forget about mayonnaise, it is better to use sour cream.

Cook puffed omelettes, scrambled eggs with, say, broccoli, peppers, etc. The curd is just perfect. You just need to cook it well, for example, in the form of a delicious cream, casserole, dumplings, just cottage cheese with yogurt and a delicious sandwich of their multi-grain bread and cream cheese, etc.

What drink?

The juice will go to porridge, and it is better that it was sweet juice. With curd, you should give a weak sweet tea or cocoa with milk. Thicker meals require plain water.

What to cook for a child for breakfast - simple recipes for healthy dishes

By preparing different meals every day from different products, you lay a good foundation for the child's body. Therefore, so that the child does not have gastritis or ulcers, do not be lazy to cook beautifully, tasty and useful meals. After all, ordinary pancakes can be poured with bright jam, sprinkled with chocolate or powdered sugar. Diversify and serve!

Salads

Imagination here suggests the most options. The main thing here is the preferences of the child. Those. prepare for him what he likes. But accustom yourself to other ingredients. Salads can be served with the main course or made on their own. Here, an idle vegetable slicing, seasoned with sour cream or yogurt, or prefabricated salads such as Olivier, etc. is suitable. But there are also such recipes ...

Your child will like it. First, let him do the slicing with you. Secondly, it will turn out beautifully and tasty!

We take: 1 potato, 1 egg, 50 g of pickled or fresh cucumber (1 cucumber for decoration), 50 g of bell pepper, herbs, 2 tbsp. sour cream

Cooking : It would be nice if the potatoes and the egg were already boiled and cooled, and all you had to do was cut. Peel the potatoes and egg. Prepare the pepper and cucumber. Let's cover everything with the smallest cube. Fill with sour cream, add chopped greens and serve - with such a serving (in slices of fresh cucumber), the child will ask for more!

Porridge

Only not the ones that everyone is trying to buy now, i.e. which do not need to be cooked. Porridge should be whole grains. Yes, it takes longer to cook, but keep the child's health. In the evening, you can charge the multicooker and prepare it at the desired hour.

Porridge is made from:

Rice.
Buckwheat.
Millet.
Millet.
Pearl barley.

Porridge goes with meat, fish, vegetables and fruits. Any of them requires a certain amount of liquid. But it all depends on what kind of porridge your child loves.

The ratio of the amount of cereals and liquid (per 1 glass of cereals) is as follows:

Buckwheat - for liquid we take 4.5 cups, semi-viscous - 3.5, viscous - 3, friable - 2;
Rice - for liquid we take 6 glasses, for semi-viscous - 4.5, for viscous - 4, and for friable - 1.5;
Millet - for liquid we take 4 glasses of water, for viscous - 3, for friable - 2.5.
Barley porridge - for viscous we take 4 glasses, for crumbly - 2.5;
Wheat - for liquid 4 cups of liquid, for viscous - 3, for friable - 3;
Barley - for viscous we take 4 glasses of liquid, friable - 2.5, and for liquid - 5 glasses.

Porridge with milk

Children love this kind of porridge. Especially if you add something sweet and fruit to it. Porridge is cooked quickly and easily.

Millet porridge

Find out first what kind of porridge your son or daughter likes. After all, you can cook both the smudge and the crumbly gruel! According to this recipe, the porridge is pleasant and tender.

We take: a glass of millet, 2 glasses of milk and water each, 50 g of butter, a few crystals of salt, sugar to taste, jam

Cooking: Rinse the cereals well under the tap, otherwise the porridge will taste bitter. At the end, pour boiling water over the millet and, pouring hot, slightly salted water, set to cook, without removing the fire. Then fill the cereal with boiled milk, add sugar and, bringing the milk to a boil, cook the porridge on a small flame until tender. Put butter and sugar at the end. Put a piece of butter in a plate with hot porridge, pouring it with jam, which your child loves. Syrnichki and seagulls will go well here.

It is also important to find out what consistency of porridge is better to cook. To do this, try both options, but not in the morning, but, say, in the evening.

We take: 1 glass of rice, 2 glasses of water and milk, 1 tbsp. sugar, salt a few crystals, 50 g butter, 1 apple, a little cinnamon or vanilla

Cooking: After rinsing the cereals in several waters, fill the rice with water and cook, slightly salting it. Almost before evaporating the liquid, pour milk and sugar here. Cook under the lid until tender. Before turning off, tweak a thinly sweet apple and put it on top, without stirring. Put butter in the porridge and sprinkle it with grated chocolate and cinnamon. Fruits can be put differently each time. Desirable sweet!

Pasta

Excellent carbohydrate breakfast. It can be a variety of dishes - starting with navy-style pasta, ending with casseroles or just a side dish for meat or fish.

Ask which kid doesn't like this dish! You can take any meat, but beef or chicken is better.

We take: 100 g durum pasta, 200 g minced beef, 50 g onions, butter for frying, salt to taste

Cooking: According to the instructions, we will boil pasta that your child loves. While the water is boiling, cook the minced meat. Although it is better that it was already ready, and you just had to prepare the dish itself. We need to finely chop the onion, toss it in butter, lightly add salt and simmer with the onion. When the pasta is ready, send it to the skillet or mince it with the pasta. Mix and serve quickly.

Meat dishes

It is a very important ingredient in a baby's diet. But you need to choose healthy varieties. Children love chicken. And if cooked correctly, they will eat rabbit meat with pleasure, and beef, etc. Stewing or steaming, making cutlets, meatballs or zrazy with or without cereals, making dumplings is your choice.

If you sculpted them with your whole family last night, imagine with what pleasure your child will gobble up dumplings. It is also important to consider the type of meat here, although you can even mix pork with beef and it will be great.

We take: 250 g minced meat, 250 g dough, 1 egg, 70 g onion, 1 clove of garlic, salt to taste

Cooking: Separate the yolk and beat it into flour. Lightly salt and make a tough dough. Let the bun rest under a towel, and you cook the minced meat. Having pricked it in a convenient way, beat it off by hitting the table surface. Grate onion and garlic here. Salt to taste. With the dough, you can proceed in different ways. I like to roll sausages more, cut into pieces and roll out of a circle. Putting the minced meat in the middle of the circle, close the dumpling. Cook, dropping into salted boiled water, for 5-7 minutes. It will be tasty and satisfying if you pour butter on top!

Rabbit in sour cream

The rabbit carcass does not look very cute. Therefore, do not show the child, but cut off the prepared pieces of pulp for breakfast. It will be a wonderful meal.

We take: 250 g rabbit meat, 2 mushrooms, onion - 50 g, 2 tbsp. sour cream, 50 g tomato, herbs and salt to taste, butter

Cooking: Dry the finished cut pieces of pulp and simmer in butter. In the meantime, let's cut the onion and mushrooms. Simmer them lightly with meat, adding sour cream and thinly sliced tomatoes. Sprinkle with juicy herbs before serving. The rabbit stew under the lid will be incomparable if served with porridge, pasta or vegetables.

Chicken rolls

It is important to remember the time factor here. After all, the rolls, so as not to fry, should be baked in the oven.

We take: 200 g chicken fillet, 70 g sweet pepper, 1 tomato, 50 g cheese, salt to taste, aromatic breading

Cooking: Cut the meat into slices and, wrapping each in plastic, beat off with a hoe. Lightly add salt and stuff the rolls with thinly sliced tomato, pepper and cheese. We wrap the meat in a roll, dip it in breading and, securing the edges with something, send it in a raft to bake in the oven for 30 minutes. Excellent breakfast, good as a separate dish.

Flour dishes

Here we mean pancakes and pancakes. Most people know the basic rules for their preparation. But I want to give some interesting advice in terms of convenient cooking.

Pancakes under the lid

This recipe differs not only in the order of operations, but also in the method of preparation. You and your baby will love it!

We take: a glass of kefir, 1 egg, 1 tbsp. sugar, a little salt, half a teaspoon of baking soda, 250 g flour, vanilla, 1.5 tbsp. vegetable oil

Cooking: After driving an egg into a bowl, send all the dry ingredients here (except for soda), and then fill it with kefir. Beat with a whisk, adding oil to the mass. And only then we add sifted flour mixed with soda here. Beat everything up again and fry in a greased frying pan. The pancakes will work without baking soda, if you don't want to use it. After all, they are fried under the lid!

Eggs

They will be a great breakfast if prepared correctly and tasty. The choice of dishes is huge - from lush omelets to ordinary scrambled eggs.

Don't know how to feed your child with vegetables in the morning? Make an omelet! Healthy, tasty - tomorrow he will ask you to cook the same one. Only add other vegetables next time.

We take: 2 eggs, 50 g cauliflower, 50 g carrots, 50 g bell pepper, 50 g cheese, salt to taste, dried dill, butter

Cooking: Finely chop the cabbage, i.e. how to hide it. Chop the carrots too small. If the child does not like this fruit, replace it with something else or do without it. Slightly simmer cabbage and carrots in oil. Rub the cheese. We will pour everything into the vessel in which you wanted to cook, dissolving the oil before that. Pour in beaten eggs, add some dried dill and cook. I cooked this version of the omelet in a slow cooker on the "baking" mode.

Lavash rolls with filling

This is also a unique breakfast. After all, everything can be used as a filling - from meat to dairy products, fruits and vegetables.

We take: 1 sheet of pita bread, 100 g of boiled meat, 1 tomato-cream, 50 g of cheese, 2 slices of pickled cucumber, 1 tsp. sour cream, herbs

Cooking: Chop the boiled meat into long slices. Cut the cheese, cucumber and tomato into thin slices. Let's put it all in layers, smearing each with sour cream. It will be great to bake this beauty in the oven, pouring melted butter on top.

Sandwiches

Yes, yes, children adore them. And I'm not going to talk about traditional sandwiches. I will say that there are a lot of their options. Children like it warm, including with meat and vegetables sprinkled with cheese, etc. I propose an interesting recipe.

We take: 1 egg, 2 slices of meat bacon, 50 g of Bulgarian pepper, 1 slice of bread, 50 g of cheese, 1 tbsp. sour cream, creamy meat

Cooking: Slightly let the meat cut into strips in butter. Prepare an egg and pepper slices nearby. Sprinkle the meat with grated cheese. We put a hot egg on it. And put all this on a piece of bread, savory greased with sour cream. Warm up this miracle, and a delicious hearty breakfast is ready. Something sweet will complement it.

Cottage cheese: for sweet

Doesn't your child eat cottage cheese? If you cook a casserole, delicious cream or the most delicate mass with berries, he will change his preferences! Here are two interesting recipes that are perfect for an appetizer after the main course.

The consistency of this yummy will conquer anyone, especially children. Yes, and mom will like it, tk. cooking is easy, fast and simple.

Photo

We take: 100 g of cottage cheese, any berries 75 g, 2 tbsp. sour cream or yogurt, honey - to taste

Cooking: We will dare the berries in a convenient way. Rub the cottage cheese through a sieve, only then the delicacy will be tender. Mix everything, add sour cream and honey. Beat in a blender to such an extent that the mass is as smooth as in the photo.

It is irreplaceable when the child needs to finish the meal with something sweet. There is such a delicate structure, such a wonderful taste. And this cream is also universal - spread it on bread, and on a waffle leaf, or fill molds with it.

We take: 100 g cottage cheese, 30 g sour cream, 1 tbsp icing sugar, vanillin or cinnamon to taste, 1 tbsp. sesame seeds, 1 tablespoon chopped peanuts, 50 g banana, waffle sheet or mold

Cooking: I always rub the curd through a sieve. Then I add sugar powder to the curd. I rub everything. I add all the ingredients to the curd, except for the banana, and mix well, whisking in a blender. I chop the banana finely, mix and coat the wafer cakes. This is just a miracle!

Unique food. Especially if you cook it so that the child likes it - juicy, aromatic and satisfying. The child will be "charged" with calcium!

We take: 250 g of cottage cheese, 2 tbsp. sour cream, 1.5 eggs, 1 tbsp. semolina, 1 tsp. flour, 2 tbsp. powdered sugar, a little salt, 1 tablespoon raisins, vanillin to taste, breading, butter

Cooking: Immediately turn on the oven, heating it to 190 degrees. Soak the raisins in water. Mix semolina with flour and sour cream - let it stand for about 20 minutes. Add the grated cottage cheese to the manna-sour cream mass. Salt-sugar. Make the mass tender and homogeneous, beating with an egg. Put vanillin and raisins in here. We put the mass in tins, greased with oil, grease the mass with sour cream and bake until tender.

Do not forget to give the children after the meal or add fruit to the dishes and prepare delicious drinks!

25/02/2016 19:36

Every morning, millions of mothers around the world send their children to school, and while the child learns science, parents hastily draw up a children's lunch menu for tomorrow.

After all, the baby will not be full of lean buckwheat from the school cafeteria or two of his mother's sandwiches with a doctor's sausage, and there is little benefit from such snacks. A schoolchild needs food rich in vitamins and always energetic. Fortunately, a huge selection of products in supermarkets today allows a child to collect a useful complex lunch box for every day.

Putting a lunch box for school: the healthiest foods

In order for your child to forever forget about school buns with baking powder, stabilizers and flavor enhancers, you will have to work hard on drawing up a daily menu. To do this, use our short list of the healthiest foods for your baby to take with you.

The most healthy foods for a schoolchild:

So, the products necessary in the children's diet have been determined, the task is small - to assemble a comprehensive lunch box, so that the child would have lunch with pleasure and brag about his caring mother in front of his classmates.

5 options for set lunches for schoolchildren

Idea for lunch box # 1

Sandwich: 2 slices of whole grain bread, lettuce, rings fresh tomato, pieces of mozzarella, parsley.

Hot or side dish: Boiled chicken breast in pieces, vegetable puree, homemade tomato sauce (for chicken).

Sweet and by the tooth: Canapé-shaped fruit cuts, miniature homemade nut muffins or small pancakes with jam (pre-cut).

Drink: Sweet black tea.

Idea for lunch box # 2

Sandwich: Burger bun, thin slices of cheese, ground beef patty, spinach, egg rings.

Hot or side dish: Couscous, turkey fillet in chunks, steamed vegetable mixture or warm salad. Vegetables include broccoli, peas, carrots, bell peppers, eggplant, beets, corn, and other foods available in your area. Colorize your meal by mixing vegetables, diced or chips, and pine nuts for a delicious addition.

Sweet and by the tooth: Cottage cheese pancakes with honey, pieces of dark chocolate or granola in oatmeal sticks with dried fruits, grapes.

Drink: Cocoa with milk or drinking yoghurt.

Idea for lunch box # 3

Sandwich: Lavash rolls, greased with melted cheese and chopped parsley dressing, basil. As a filling, you can take chicken ham, pieces of rabbit fillet or other meat, as well as baked potatoes in the oven, cherry tomatoes.

Hot or side dish: Omelet, vegetables in strips or cubes mixed with steamed rice.

Sweet and by the tooth: Cracker, baked apples, spinach biscuits, or carrot sweets with almonds.

Drink: Still water, vegetable smoothie, or tea.

Idea for lunch box # 4

Sandwich: Hot French sandwiches with hard cheese, mustard or garlic sauce and salmon slices.

Hot or side dish: Puree soup with black bread croutons, chicken pancakes (if there is no meat in the sandwich) or vegetable pancakes, tomato rings on top, mozzarella cheese, feta or other homemade sour cream sauce.

Sweet and by the tooth: Dried fruit and nut sweets, rolled in sesame seeds. If your baby is allergic to nuts, prepare the "Clouds" dessert from baked apples: beat them in mashed potatoes, add gelatin and warm up the mass, then pour the blank into a mold and cool until it solidifies. Cut the finished dessert into cubes - and our apple clouds are ready!

Drink: Vegetable juice, herbal tea, or drinking yogurt.

Idea for lunch box # 5

Sandwich: Meat envelopes, rolls with cabbage, buns with garlic and herbs, or whole grain bread toasts with melted cheese (you can choose any to your child's taste) and bell pepper or any other filling.

Hot or side dish: Fish zrazy with quail egg or fish soufflé, sliced fresh vegetables (cucumbers, tomatoes), hot - ginger cream soup with carrots or broth with meatballs.

Sweet and by the tooth: Candied orange peels, homemade curd cheeses in chocolate or coconut cookies. Churchkhela (a Georgian nut delicacy in thickened grape juice), pieces of baked pumpkin in a honey crust, or fried bananas are also suitable as a dessert.

Drink: Black or herbal tea.

Note to moms!

The lunch box must have wet wipes and small camping cutlery for the convenience of the baby (the completeness depends on the dishes you bring with you - for something you need a fork or spoon, other products can be pricked on a skewer).

As you can see, there are a lot of worthy ideas for a comprehensive lunch box, and it will not be difficult for a schoolchild to assemble a full-fledged lunch if you give free rein to your imagination and listen to the wishes of the child.

School breaks are very short, and the dining room does not always have food that children love. Most often in the buffets they sell compotes with buns or unleavened cereals with tasteless gravy - this way the child remains hungry throughout the school day, and this has a negative effect on health.

And even if the mother managed to prepare lunch with her, often the kid simply refuses to open his lunch in front of his classmates - yes, the mood of our children is very dependent on the opinion of their peers about their every step. Simply put, food in its usual form, in the opinion of children, looks unfashionable, and embarrasses the child in front of others, therefore it is better to starve than to eat porridge with a cutlet in front of everyone.

But moms never give up on their goals, and share their secrets of turning healthy food into a favorite.

Tips for parents - decorate your lunch nicely!

Chops or cutlets good at home, and in lunch boxes they look too homely. To attract your child to eat meat dishes with an appetite, stock up on cooking tins. Agree, miniature cutlets in the form of stars will look very original, and the baby will not be able to resist such a useful beauty. Today you can also find special presses or pans for making flat cutlets, like in hamburgers, in kitchenware stores - this magical device will not take up much space in the kitchen, and will be useful to a caring mother.
There is another interesting idea for minced meat - a mold with which you can prepare a cutlet with a filling. For example, add grated cheese inside - when frying, it will melt and give the cutlets a zest.
Boiled chicken breast or any other poultry it will look more appetizing if you cut it into cubes - so it is more convenient for the child to eat without getting your hands and clothes dirty, and you can divide the portion several times.
Eggs many children do not like in school years. But if your child is accustomed to trusting a wise mother, be sure to pack one or two boiled eggs in the lunch box, having previously peeled them and cutting each in half or into four slices - the student should not waste a precious break on cleaning food and fighting with large pieces.
Vegetables they rarely delight children, and eating a vegetable salad from a lunch box will be inconvenient, and dressings (mayonnaise, sour cream, vegetable oil) only reproach the process of spoiling the dish. And there is no need to talk about a greasy stain on a school shirt. But you can teach your baby to eat raw or steamed vegetables in a playful way. To do this, do not be lazy to cut carrots, cucumbers, tomatoes and other desired vegetables into strips, slices (can be dried in the oven, like chips) or cubes.
A mixture of multi-colored cubes made from vegetables looks especially interesting. Well, to make the child interested in such a game, set a task for him - how many straws of vegetables will be eaten at school, so many minutes will be added to today's watching of the cartoon or to the standard time for a walk with friends. Believe me, such a challenge will be accepted by the child with a bang!
Fruit most often they go to the school backpack as a whole, but it is not always convenient to eat them on the go, and sometimes hunger overcomes in the classroom - not to get a big apple right in front of the teacher. Canapes will come to the aid of mom: cut the fruit into cubes or slices, and string them on special skewers, alternating with berries.
Like vegetables, hard fruits can also be cut into straws or metal molds can be used to carve fancy shapes. It is better to separate the grape berries from the twigs in advance so that it is more convenient for the baby to eat them. It is worth remembering that sliced fruits spoil quickly, so it is better to sprinkle them with lemon juice (for example, this saves the apple from quickly darkening), and remind the child that the first break is simply made for such a breakfast. The main thing is that the kid has time to have a good breakfast before school - fruit on an empty stomach is not the best option.
Cheese - an obligatory ingredient in the diet of a schoolchildren, but dairy products spoil quickly, so parents usually do not put them in a children's lunch box. The solution will be all the same cutlets with cheese filling or chilled cheese slices - if you send it to the sutra lunch box directly from the refrigerator, by the end of the second lesson the product will just heat up to ambient temperature and the baby will be able to have a hearty snack.
Cottage cheese - another perishable product. But here, too, for moms there is useful idea: if the child does not like cheesecakes, but prefers sweet curd mass, cook it in the evening and freeze it (you can also add pieces of fruit). Sutra, send the curd mass from the freezer directly to the lunchbox - and it will thaw by school lunch.
Whole wheat bread - These are complex carbohydrates that provide a long-lasting energy boost. Whole grains, biscuits, breads, and other whole grains provide a rich source of vitamins and fiber for proper gastrointestinal function and overall digestive health.
Sauces - an integral part of our diet, and for children sauces are often the basis of dinner - the kid soaked the sauce with a piece of bread, but forgot about meat and porridge. To wean a child from harmful store ketchups and mayonnaise with flavor enhancers, mom needs to learn how to make even more delicious and healthy dressings for dishes at home, so much so that the sauce does not interrupt the taste of a hearty dinner, but only complements it. From simple options: homemade ketchup (tomatoes, vegetable broth, garlic, a little salt, vinegar, other spices are also allowed), curd-cream sauces (cream, cottage cheese, herbs), sour cream dressings (sour cream, herbs, olive oil) and many others ... Think about what sauces your child likes, and try to reproduce the recipe at home using natural products.
Sweets adored by us since childhood, but store sweets contain many preservatives that are unhealthy. Homemade cheesecakes, sweet cherry pies, muffins, or granola made from nuts, cereals and honey will come to the aid of mom. By the way, sweet muffins can be baked even from vegetables - carrots, pumpkins, broccoli.
Beverages should not take up a lot of space in a school backpack, and be sure to give your child only healthy drinks - no store soda with dyes! Sweet black or herbal tea in a thermos, cocoa, still water, unsweetened homemade drinking yoghurt or fruit smoothie, as well as vegetable juices(buy small bags so that the baby can drink a portion of juice at a time and free up space in the lunch box).
First meal - Of course, giving your child homemade soup to school is inconvenient, but this difficulty can be circumvented.

It must be satisfying to provide the body with energy in the morning. At the same time, eating a full breakfast with both cheeks is not as easy as cracking down on lunch. Not every adult forces himself to have breakfast, let alone a schoolboy.

Why does breakfast have to be?

The main task that it solves student breakfast- this is the provision of the child with energy for the entire next day. Why all day? Because on how the metabolism starts in the morning, its potential for the next time will depend. Very often the balance of income nutrients things go wrong during the day - we skip breakfast, have snacks instead of lunch, and eat up for dinner. In addition, we teach our children, letting them go to school without a decent breakfast.

More than half of schoolchildren, according to survey results, get a sandwich with butter, cheese or sausage for breakfast. The rest are treated to scrambled eggs or cookies. Parents let every 7th student go to school without breakfast, having treated them to the lane with cookies or sweets.

Children who do not eat breakfast are more susceptible to viral diseases, diseases of the gastrointestinal tract, they get tired faster and suffer from mood swings or even outbursts of aggression. In addition, when you refuse breakfast, the metabolism, storing up calories, slows down. And then we wonder why the metabolism of children is disturbed, from where extra pounds come from at such a young age.

A correct, full breakfast that provides the child with energy and strength is a protein plus.

The healthy morning routine is built by parents, they are an example for their children. Doctors recommend:

sleep well - at least 8 hours;
wake up every day at the same time, which teaches the body to the routine;
drink a glass of water with lemon and honey - this starts metabolic processes in the body, cleans the digestive tract;
do morning exercises - so you wake up your body, knead it, "disperse the blood"; as a result good spirits and excellent mood;
- it can be a cool or contrast shower, if you practice hardening in your family;
and, finally, have breakfast - you can do this 30-60 minutes after waking up, during this time the appetite will have time to appear; if you build your daily routine and the child's routine so that 15-20 minutes pass from waking up to leaving the house, do not be surprised that a slight feeling of hunger arises somewhere along the way and soon disappears.

Where can a mistake be made?

Have you completed all the above sequence of actions, and the child still refuses to have breakfast? Perhaps the root of the problem is as follows:

a heavy (meat) dinner or feeding a child before bedtime (already had dinner, and then a cookie, a sandwich, a banana looking at night);
diseases of the gastrointestinal tract (to eliminate the risk, discuss the problem with the pediatrician, profile examinations may be needed);
lack of sleep and poor / intermittent sleep at night,
improper behavior of parents, knocking down food interest - do not implement the approaches "eat faster, you are late", "do not eat, then you are not hungry", "until you eat, you will not leave the table" and other manipulative and deceptive techniques;
psychological problems in the child (or in the family);
and the most commonplace is the tasteless food; experiment with tastes, textures, appearance of the dish, all the dishes cannot but be liked by the kid, and you will be interested in something.

What is the student's breakfast made of?

They are very simple, but, alas, are not often observed either. For breakfast, for example, children are usually fed sweets - they love sweets so much. And you can also make a modest and laconic sandwich - a loaf, plus butter, plus cheese / sausage; adults will drink coffee, and children will drink tea. These are the wrong breakfasts:

In sweet, glucose, and these are fast carbohydrates. There will be no trace of them in an hour, which means that after the first lesson, the child will begin to experience a growing feeling of hunger. A sausage sandwich. This is a baked loaf dough, saturated animal fats from butter and not the best meat mixed with flavor enhancers and other chemicals in sausage. This is how unhealthy eating habits are formed. And if butter in small quantities is permissible in a child's diet, then it is better not for breakfast.

Parents should responsibly approach the preparation of a schoolchild's breakfast using a not-so-narrow range of proteins and slow carbohydrates:

proteins:

cottage cheese or natural yogurt;
hard cheese varieties;
chicken and quail eggs;
homemade pork or boiled chicken / turkey breast;

slow carbohydrates:

oatmeal or other types of cereals;
wholemeal pasta;
fresh fruits and vegetables;
dried fruits;
honey and molasses, apple jam.

Porridge was and remains the ideal breakfast for a child. This is a classic. But you can also beat it in an interesting way - add fruit slices, dried fruits, honey to boiled cereals. If suddenly your child does not have a sweet tooth, try feeding him an omelet or pasta with a slice of boiled meat in the morning - this is also satisfying and healthy.

Schoolboy breakfast options

So what principles should be obeyed student breakfast:

diversity,
beautiful presentation,
slowly, in a calm atmosphere - do not rush, do not intimidate or blackmail the child to have breakfast, do not crucify and persuade,
small portions (up to 10 tablespoons), if asks for supplements, great,
taking into account the preferences of the student - inquire about them the night before or offer a choice of several dishes in the morning (sweet or salty, cottage cheese with honey or an omelette with bacon),
morning drinks should also be nutritious and tonic - green or herbal tea, chicory or cocoa with milk, fresh or dried fruit compote,
in the company of parents - set a positive example for the student, have breakfast with him.

We offer you a list of dishes that may interest your baby in the early morning:

oatmeal - in water or milk, salty or sweet;
buckwheat - in the same way on water or milk, salty or sweet;
you can add fresh fruits or dried fruits, honey, jam, jam to sweet oatmeal / buckwheat;
a slice of boiled chicken, turkey, rabbit or even sea fish baked in foil is suitable for salted oatmeal / buckwheat; do not forget about the vegetable component for such a breakfast;
an alternative to cereals in the morning can be wholemeal pasta - they can also be served as a side dish for meat or in the form of a sweet casserole, milk porridge;
from eggs in the morning, a child can cook - scrambled eggs, steam omelet, poached eggs or scrambled eggs; it can be supplemented with a slice of whole grain bread, vegetables, hard cheese;
you can make cottage cheese in the morning - cheese cakes, casseroles, lazy dumplings, or just serve cottage cheese with honey / jam, fruits / dried fruits;
it is better to make fruit salad from fruits and season it with sour cream, yogurt, cream or honey; if the kid prefers one banana or apple for breakfast, this is also a way out;
do not ignore sandwiches, this is an excellent solution for a second breakfast, but in the morning a schoolchild may also want a sandwich - use a whole grain roll, natural vegetable oils, slices of meat or fish boiled or baked in foil, and vegetables.

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, raw 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?

Question proper 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 children school age beverages such as milk, compotes, jelly, rosehip infusion, dried fruit decoction, 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.

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). Good choice there will be low-fat protein dishes, for example, cottage cheese casserole, egg or fish dishes. 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,