[Health Channel/Comprehensive Report] Many parents often complain that their children wake up late and have no time to have breakfast; or they eat fried chicken nugget burgers and sweet Big Binghong from breakfast shops outside. Nutritionist Yang Sihan said on the Facebook fan page "Yang Sihan Nutritionist's Delicious Life" that there is no fixed time for breakfast that is suitable for all children. The more important thing is to reserve enough time to eat after getting up, try to finish breakfast before going to school, and adjust the portion according to age, activity level and lunch time.
Breakfast doesn't have to be complicated, but it's better to have more than just bread, cookies, or sugary drinks. The simplest principle is: "staple food + high-quality protein + fruit or dairy products." This can provide more energy needed for class in the morning and can also increase satiety.
Please read on...
Kindergarten 3–6 years old
The recommended breakfast time is around 7:00–8:00. The stomach capacity is smaller at this stage, so the focus is not on eating a lot, but small portions and complete varieties. You can choose: sweet potatoes + eggs + fresh milk, or toast + cheese + fruit.
If your child has a poor appetite when he or she wakes up, there is no need to force a large breakfast. You can start with a small amount and slowly establish a regular breakfast habit.
Elementary school 6-12 years old
Yang Sihan recommends breakfast time around 6:30–7:30. Breakfast can include: "staple food + protein + dairy or fruit". For example: rice balls + eggs + fresh milk, or whole wheat toast + eggs + fruit. At this age, school hours begin to be fixed and the amount of activity increases. If you only eat a piece of bread or drink a sugary drink for breakfast, it is usually easier to feel hungry all of a sudden.
Junior high school 12–15 years old
The recommended breakfast time is around 6:30–7:30. After entering adolescence, the body's growth rate accelerates, and its demand for energy and nutrients will also increase. Therefore, the amount of staple food for breakfast can be increased appropriately based on appetite and activity level. For example: "Steamed buns with eggs + sugar-free soy milk + fruit, or rice balls + eggs + fresh milk." If your child has physical education classes, clubs or a large amount of activities in the morning, you can also increase the staple food appropriately to avoid eating too little breakfast.
High school 15–18 years old
The recommended breakfast time is around 6:00–7:30. High school students often go out early and have late lunch, so the amount of breakfast needs to be adjusted according to the amount of activity and the time until lunch. For example: "Whole wheat sandwich + fresh milk + banana, or sweet potato + egg + sugar-free soy milk + fruit." If there are morning exercises, school team training, or there is a long gap between breakfast and lunch, you can moderately increase staple food and protein in breakfast to avoid poor energy or excessive hunger in the morning.
What’s the easiest way to make breakfast?
Yang Sihan suggested that you can remember this formula:
Breakfast = staple food + high-quality protein + fruit/dairy.
You can choose staple food: toast, rice balls, steamed buns, sweet potatoes, oats, etc.
You can choose high-quality protein: eggs, sugar-free soy milk, chicken, tofu, cheese, etc.
You can choose fruits or dairy products: fresh fruits, fresh milk, sugar-free yogurt, etc.
For example: sweet potato + egg + fresh milk; whole wheat toast + cheese + fruit; rice ball + tea egg + sugar-free soy milk; oatmeal + fresh milk + fruit; all can be simple and practical breakfast combinations.
Yang Sihan explains some of the most common questions about breakfast.
The first common problem is "drink only". Drinks such as milk tea, juice, and flavored milk often contain higher sugar content, but lack protein and satiety, so they cannot completely replace a complete breakfast.
The second problem is "only starch". For example, eating only toast, steamed buns or bread can replenish energy, but if it can be paired with eggs, soy milk, milk or cheese, the nutrition will be more complete and you will feel more satisfied.
The third question is "I don't eat breakfast at all." Especially after entering junior high school, children may skip breakfast because they go to bed too late, have no appetite in the morning, or are in a hurry. Rather than requiring a large portion, it is better to start with small portion combinations such as banana + fresh milk, toast + eggs, or sweet potatoes + soy milk.
Finally, Yang Sihan reminded parents: There is no standard answer for breakfast. What really needs to be considered is: when does the child get up, when does he go to school, how much activity does he have, and what time does he eat lunch.
If you exercise a lot in the morning and have a late lunch, you can increase the breakfast portion; if your child really can't eat after getting up, you can also slowly adjust the portion to a smaller portion.
The most important thing is to establish a regular and long-term breakfast habit. Breakfast does not need to be luxurious, but it is best not to be just sugar or starch. As long as you master: staple food + high-quality protein + fruit/dairy, it is a good start.
