Nutritious breakfast mix list for children

High-quality protein + whole grain staple food + fresh fruits and vegetables + a small amount of healthy fat. According to this framework, more than 90% of the time, it can meet the nutritional needs of children for the whole morning. There is no need to stick to the seven or eight ingredients in Internet celebrity recipes.

To be honest, I have been through a lot of traps before. I would give my baby a steamed bun with porridge and send it to school in the morning. However, in the third period, the teacher sent a message saying that the baby was so hungry that he couldn’t sit still.； Either I copy the "luxury breakfast" on the Internet, and after half an hour my baby only eats two bites, I feel so tired that I feel angry. Later, after talking to friends in the pediatric care department and colleagues in child nutrition, I discovered that there are so many standard answers. The core is that the nutrition is sufficient, the baby likes to eat, and the parents are not bothered.

Don’t think this formula is very complicated. When you break it down, everything is something you can buy in the vegetable market: high-quality protein is nothing more than eggs, milk, sugar-free soy milk, lean beef, soy products, etc. It is the core of helping your baby grow taller and support hunger.； Whole grains include corn, oats, quinoa, whole wheat bread, multigrain porridge, etc. They raise blood sugar more slowly than white rice and white flour, so you won’t feel hungry after two classes. ； Fresh fruits and vegetables, whatever is in season, will supplement vitamins and dietary fiber to avoid constipation. ； Healthy fats are even simpler, just a handful of plain nuts, a spoonful of peanut butter, a few drops of flaxseed oil, just add a little bit.

Some people may say, I go to work in a hurry in the morning, how can I have time to do so much? I always have a few sets of quick combinations at home that can be done in 10 minutes. You can just take them and use them: steamed corn + boiled egg + half a kiwi + 1 small handful of original almonds. Throw everything into the steamer and egg cooker to set the time. You can wash up easily, and the baby can go out with it. ； Or spread a spoonful of sugar-free peanut butter on whole wheat toast, add a fried egg and two slices of cherry tomatoes, and add a cup of warm milk. It takes 5 minutes to make. My kids love this. Oh, by the way, if the baby has eaten too much the day before and has gastrointestinal discomfort, don’t do so much. Cook some millet and quinoa porridge, steam an egg custard, blanch a small plate of spinach and sprinkle with some shrimp skin. Eat it warm and comfortable, and it will not burden the gastrointestinal tract.

Some parents have argued with me before, saying that their children have grown taller and stronger even though they eat plain porridge and pickles every day, so how can they be so particular about it? There is really no need to argue with this. If your child has a good metabolism, a big appetite, and can secretly bring some snacks when he is hungry in the morning, then it is okay to eat a few meals occasionally. However, if you eat it for a long time, the nutritional density of white porridge is too low, almost only carbohydrates, and not enough protein and vitamins. The child will easily lose concentration in class, and it will still affect growth and development over time. If you really like to drink porridge, add some minced lean meat, mixed beans, and chopped green vegetables to it. The nutrition will be instant and it doesn’t take much effort.

Speaking of which, there is an interesting disagreement. Two nutrition friends around me have completely different views: The one who is engaged in evidence-based nutrition believes that as long as the nutrients are sufficient, it is okay to give the baby iced sandwiches and iced milk in the morning. Don’t all foreign children eat this way? Those who study traditional Chinese medicine and nutrition say that children’s spleen and stomach are delicate and it is best to eat warm and soft food in the morning when the yang energy is just rising. Ice can easily hurt the spleen and stomach. Over time, it can cause stomachache and diarrhea. I have been trying it myself for almost three years, and it really depends on the baby's constitution. My oldest will have diarrhea if he drinks ice milk in winter, so I warm him for two minutes in advance. My second brother has had no reaction from drinking cold milk since he was a child. Sometimes he even takes the initiative to ask for ice milk in summer, and I let him go. There is no need to adhere to a certain standard.

Oh, by the way, there is another question that people often ask: Can I give my baby a Western-style breakfast such as bread and cakes? As long as it's not sweet bread or cream cake with a bunch of sugar and shortening, it's totally fine. Sometimes I'm too lazy to cook, so I just buy those whole-wheat bread buns without additives, cut a slice for my baby and spread some cheese on it, and add a fried egg and cherry tomatoes. It's still a qualified breakfast. On the contrary, the good-looking Internet celebrity cartoon buns and sandwich breads have a lot of sugar and flavors added to them. They have no effect except gaining weight, so try to give them to your baby as little as possible.

In fact, there is really no need to be so anxious. There is no need to collect 5 kinds of ingredients every day or to finish them by what time. The core of breakfast is that it is comfortable to eat, the child is willing to eat it, he is not hungry after eating it all morning, and he is energetic in class, which is better than anything else. Nutrition is a long-term matter. It doesn’t matter if you eat a simple meal once in a while. A balanced diet is enough. After all, the most important thing when cooking for your baby is that you feel relaxed and the baby is happy, right?