A well planned breakfast ensures the supply of nutrients through food for the day with energy and have glucose deficits that adversely affect physical performance and school. It should be borne in mind that the body takes between 10 and 12 hours without receiving any food
The child should get up early and spend the first minutes of the activities of cleaning and personal care before, to generate feelings of hunger.
Anyone making a good breakfast, improve their nutritional status and performance.
Improving their nutritional status. Take a good breakfast helps to have higher intakes of most of the nutrients the body needs throughout the day. Children and young people who skip breakfast tend to have poorer quality diet, while those who do well tend to make a lower fat diet richer in carbohydrates, fiber, vitamins and minerals.
Weight control. The practice of dividing the calories during the day at 4 or 5 shots will not overload the other meals of the day. A proper breakfast helps reduce the fat content of the diet and helps to prevent itch between meals, very important factor in controlling weight.
School performance, physical and intellectual. Those who skip breakfast are launching a series of mechanisms in the body (decreased insulin and increased cortisol, catecholamines ...) to keep blood sugar to acceptable levels. These hormonal changes can alter the behavior or condition and adversely affect the physical and academic performance.
No breakfast is a bad habit. A good breakfast should contain rations basic food groups:
- Starchy: bread, cereal, toast, crackers, provide carbohydrates that provide slow absorption and energy, vitamins and minerals.
- Dairy: milk or yogurt or cheese for protein content and calcium, vitamin A, D and B vitamins
- Fruit: contains carbohydrates, rapidly absorbed, water, vitamins, minerals and fiber.
- Other: cheese, ham ... rich in high-quality protein.
In all, the breakfast should cost between 20 and 25% of calories throughout the day.
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