After six weeks of summer vacation, it’s time for around ten million children and young people in Germany to get up and go to school. In the morning rush, however, many families lack the time to have breakfast together. Surveys show that one in four children occasionally leaves home with an empty stomach.
This is a false start with consequences, because children in the growth phase are particularly dependent on the energy supply after the nightly sleep break. If their energy reserves are not replenished in the morning, concentration and performance suffer.
What does the perfect breakfast look like?
A full, healthy breakfast includes:
- Dairy products: Milk, yogurt, cottage cheese and cheese.
- Cereal products: Whole grain bread, rolls, dark grain bread (rye bread), whole grain flakes.
- Fruit or vegetables suitable for nibbling: carrots, kohlrabi, radishes, peppers….
- Occasionally an egg or low-fat, not too spicy sausage in small quantities.
- Sweet (only in small quantities): dried fruit (trail mix), honey, nut nougat cream, jam or honey.
- Drinks (eg, fruit tea, milk or cocoa).
Why calcium is so important
When it comes to the composition of breakfast, it is particularly important to ensure an adequate supply of calcium. For the development of teeth and bones, a daily intake of 900 to 1,200 milligrams of calcium is recommended for school-age children.
Cheese and other dairy products are particularly rich in calcium. Allgäuer Emmental, for example, is a true calcium miracle: 100 grams contain 1,000 milligrams of the important mineral. But mild varieties such as German Gouda, Edam and butter cheese, which are particularly popular with little three-cheese highs, also contain plenty of calcium.
Cheese as part of a healthy breakfast
In addition, cheese contains a lot of magnesium, which plays important roles in the interaction of nerves and muscles. Cheese is also a valuable source of vitamins, providing the body, among other things, with vitamins of the B group, which are needed for the control of metabolic processes and for the formation of new cells.
When the child has no appetite in the morning
If nothing is eaten in the morning, the next meal often results in “overeating” or, if there is a choice, a selection of often very caloric foods. This carries the risk of obesity in the long run. A too full belly is also disturbing.
Breakfast munchers should not be forced to eat. But even small changes in the family’s morning routine can achieve a lot.
Parents should set a good example: Instead of just frantically taking a sip of coffee, experts advise taking time to eat breakfast together with the children.
Get your family into the habit
The more interesting breakfast goes, the more likely there will be joy at the first meal of the day. A colorful set in the child’s favorite colors can whet the appetite, as can variety in the breakfast menu.
First and second breakfasts should complement each other. The rule of thumb here is: The smaller the breakfast at home, the larger the school break snack should be.
Even with little ones, the eye eats with them. Therefore, the break breakfast should be packed in a practical plastic box so that it still looks delicious after hours. In addition, you should also provide a drink for the break.
