Just as a newly planted tree grows and develops as long as it is watered and cared for, childhood is the period in which we grow and develop. It is important to check the child's weight gain rate and height growth rate during this period. The importance of breakfast is very important for the child, as he has been hungry all night and it provides the child with energy. The brain cannot produce its own energy and uses the glucose it receives from outside. Glucose is the brain's most important energy source, and breakfast is an important source of glucose. Breakfast is very important for children's school success.
From the moment we open our eyes to a new day, our body's energy, needs and readiness for the day affect us physically and psychologically. It has been observed that children who eat breakfast regularly are more successful and productive than those who do not. It has been observed that children who do not have a breakfast habit experience attention deficit, fatigue and exhaustion. In addition, vitamin and mineral deficiencies are not observed in children who eat breakfast regularly, and it has been observed that children who do not have breakfast in the morning gain weight faster.
If you want your children to make healthy eating a habit, you should first instill in them to eat breakfast. And if you want your child to have breakfast, it is very important to have breakfast with your child before going to school and to be a role model for him. Breakfast has a very important place in school life so that children do not have difficulty in learning. Adequate and balanced nutrition affects the rapid changes of children who have not yet completed their development process. Taking the nutrients that the child needs, including carbohydrates, proteins, fats, vitamins and minerals, in sufficient quantities in the right meals, will strengthen the immune system and protect it from diseases. It has also been observed that children's stomach aches or severe hunger pains are prevented if they eat breakfast.
We can list some of the reasons for not having breakfast as follows:
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The child does not feel hungry,
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Children feeling nauseous in the morning,
Children's breakfast They think that they will be weak if they don't eat it,
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The children's shuttles arrive and they do not have time to have breakfast.
Points to consider for breakfast:
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Donuts and pastries with high carbohydrate and fat content should not be preferred for breakfast, and nutritious breakfast options should be preferred.
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Your child's breakfast must contain protein. There should be plenty of eggs, cheese and milk.
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Even if the child cannot drink milk, he must consume cheese. The calcium content of 2 slices (60 grams) of cheese is equal to the amount of calcium in 1 glass (200 ml) of milk.
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Since its vitamin content is high, it can be preferred with fruit and a glass of milk.
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Phytate and tannin substances found in tea for breakfast should not be preferred as they will reduce the absorption of vitamins. Even if it is to be consumed, light tea should be consumed with lemon.
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Milk or freshly squeezed fruit juices should be preferred instead of tea for breakfast.
6-10 years (School age period) daily needs:
Milk-Yogurt……….350-400 grams/day (1.5- 2 cups)
Cheese……………..30 grams/day (1 slice)
Meat-Fish……………50 grams/day (1.5-2 meatballs (up to)
Egg………..1 piece (50 grams)
Legumes……..30 grams/day
Vegetables-Fruits…… .300-350 grams/day
Cereals……………260-310 grams/day (Bread: 200-250 grams=8-10 slices)
Sugar……… ………25-30 grams/day
Daily needs for 10-19 years (Adolescence):
Milk-Yoghurt………450-500 gram/day (2-2.5 cups)
Cheese…………….30-60 gram/day (1-2 slices)
Meat-fish………… …90-120 grams/day (meat up to 3-4 meatballs)
Egg………..1 piece (50 grams)
Legumes…….30-60 grams
Vegetables-Fruits……400-500 grams/day
Cereals……………300-400 grams/day
Fat…………… ……40-60 grams/day (4-6 tablespoons)
Sugar………………40-50 grams/day
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