Many parents feed their child in the morning before school. They are doing exactly the right thing. Schoolchildren should receive a sufficiently nutritious breakfast, since mental work for several hours in a row requires significant energy costs. It's no secret how complex the modern curriculum is. Working in the classroom also requires considerable nervous tension. Therefore, a healthy breakfast is one of the foundations of a student's health.

It is important that breakfast foods are deliciously prepared; they should fit well together. A beautifully set table will improve not only the appetite, but also the mood of the student.

If a child goes to school hungry, the level of glucose in his blood drops significantly, and this negatively affects intellectual abilities. In addition, feeling hungry, the student buys something sweet in the buffet (bun, juice), and regular consumption of such a breakfast can be the reason.

Schoolchildren's breakfast according to the rules

Omelet with vegetables is a delicious and nutritious breakfast for a schoolboy.

In order for breakfast to bring only benefits, you need to adhere to the following rules:

1. So that the child does not eat in a hurry, breakfast should take at least 20 minutes in time.
2. The calorie content of meals eaten by a student in the morning should be at least 20% of the diet per day. This means that biscuits with tea are not enough.
3. Breakfast food should be warm and not too greasy.
4. Dishes for the morning meal should be satisfying. It doesn't have to be dry food.
5. The portion size depends on the age of the student.

What to cook for a student for breakfast?

First of all, you should take care of nutrition for the brain, since the child during school hours should have the ability to focus. A good memory is also essential.

To maintain these brain functions, it is important to ensure the consumption of foods containing simple carbohydrates. This does not mean at all that the child should be fed sweets, sweets or cakes in the morning. Foods that contain simple carbohydrates include various cereals, pasta dishes, pancakes or pancakes.

There is no need to excel in cooking delicacies. Just need to provide a variety of breakfasts. It can be either fish with a side dish, casseroles. At the same time, feeding your child too much in the morning is also not worth it: this will lead to drowsiness in the classroom.

The approach to compiling a breakfast menu for a student should be individual. So, if either yogurt causes loosening of the stool, then these products should not be given before school.

The food preferences of the child should also be taken into account, then everything will be eaten with pleasure. To make breakfast tasty and healthy, it is better to cook it in the morning. A student can take and eat it with him at a break.

It is advisable to prepare breakfast taking into account the age of the student.

Elementary school breakfast

For a child of 7-9 years old, you can cook for breakfast:

1. Hot dish:

• with milk and;
• 2-3 pancakes with cottage cheese or meat;
• omelet with sausage or steamed vegetables;
• lazy dumplings;
• hot sandwich with sausage, tomatoes and.

1. Drink with biscuits or with a muffin:

• kefir or yogurt;
• cocoa;
• tea with a slice of lemon.

For a change, once a week breakfast can consist of muesli and fruit salad.

Breakfast for a student in grades 5-8

A portion of buckwheat porridge with meat or milk sausage will saturate the body of a high school student with nutrients and prepare him for the upcoming mental load.

The morning meal of a child of 10-13 years old should be denser, as the gap between homemade breakfast and school breakfast is lengthening. Its calorie content should be about 350 kcal. Portions of meals offered to a middle school student should be larger than for elementary school students.

For a child of this age, you can cook:

• buckwheat porridge with milk sausage;
• with fruits;
• dumplings;
• semolina pudding with chocolate sauce;
• dumplings with cottage cheese;
• pancakes from cottage cheese (or from pumpkin) with a banana;
• croutons with cheese.

Drinks can be the same as for younger students.

Dumplings or dumplings can be prepared the night before and cooked in the morning.

If the child did not eat a meat dish in the morning, then it must be cooked for lunch.

high school breakfast

The energy value of breakfast for teenagers - students of senior (9-11) grades - should be at least 25% of the daily. This means that breakfast should be quite satisfying. At this age, the student can have breakfast with dishes shared with other adult family members. But still it is worth remembering that the body of a teenager continues to be in the active phase of development. This means that a high school student should receive a sufficient amount of food that provides the body.

Therefore, for breakfast it is worth preparing:

• omelette (from 2 chicken eggs) with vegetables and cheese;
• meat or fish with a side dish of cereals or vegetables;
• cottage cheese and yogurt with fruit.

You can complement the second dish with a salad or a regular cut of vegetables. These meals should be paired with foods containing simple carbohydrates, such as muffins, cookies, a piece of chocolate with sweet tea or cocoa. A teenager can be given a breakfast sandwich with cheese and sausage or with cottage cheese and jam 2 times a week, or you can make toasted sandwiches.

Dish recipes

Salad garnish

Cooking:

• cook “in uniform” 1 medium-sized potato and 1 hard-boiled chicken egg (they can be cooked the night before);
• peel the egg and potatoes, cut them into small cubes;
• wash and cut into small cubes 50 g of sweet pepper and 50 g (it can be replaced with pickled cucumber);
• mix all the ingredients, add finely chopped greens and season (2 tablespoons).

Omelette

Cooking:

• beat 2 chicken eggs with two tablespoons of milk or 1 tbsp. l. sour cream;
• pour the resulting mixture into a frying pan and place in a preheated oven for 5-7 minutes;
• cut into small pieces 30 g of hard cheese and 50 g of boiled chicken fillet (or boiled sausage);
• remove the pan from the oven, put the prepared filling on one half of the omelet and cover it with the other half;
• for 5 minutes, re-place the pan with the omelette in the oven.

Rice milk porridge

Cooking:

• Rinse half a glass of rice with water several times;
• pour a glass of water into a saucepan, add a pinch of salt and cook rice over low heat;
• with almost complete evaporation of water, pour a glass of milk into the saucepan, add 1 dl. sugar and cook until the rice is ready;
• add 25 g of butter, mix;
• put thin slices of sweet apple on top of the porridge in a plate, sprinkle with a small amount of cinnamon, grated chocolate.

In addition to apples, you can use other sweet fruits, and vanilla instead of cinnamon.

Croutons-sandwiches

Sandwich croutons can be served with a cup of cocoa or tea.

Cooking:

• beat 2 chicken eggs;
• cut into small pieces hard cheese, tomato and boiled sausage;
• cut a couple of slices of toasted bread in half;
• put cheese, tomato, sausage, cheese in layers on one half of each slice of bread and cover with the second half;
• Dip the sandwich in the egg on both sides and fry it on both sides in a frying pan with butter.

Sandwiches can be served with a cup of tea or cocoa.

Naval pasta

Cooking:

• chop 200 g of chicken or beef fillet with a blender;
• peel and finely chop 1 onion (about 50 g);
• in butter, lightly sauté the onion in a frying pan;
• add minced meat to it, add a little salt and fry it;
• boil until tender 100 g of durum pasta in salted water;
• Drain pasta, rinse with boiling water and mix with minced meat.

Rabbit in sour cream sauce

Cooking:

• 250 g fillet cut into small pieces, dry with a paper towel and put in a frying pan with butter;
• peel and cut into small cubes (50 g) and 2 champignons;
• add mushrooms with onions to the meat, stew;
• wash and cut into small pieces tomatoes (50 g);
• add chopped tomatoes and 2 tbsp. l. sour cream, mix and simmer under the lid until cooked;
• sprinkle with chopped herbs before use.

Serve with vegetables, pasta or porridge.

Vitamin smoothie

The drink can be prepared from fresh (thoroughly washed) berries or defrosted.

You should take:

• half a glass;
• half fruit;
• 1 peeled banana;
• half a glass;
• 2 tbsp. l. almonds.

Grind all berries and nuts with a blender. Pour the resulting cocktail into glasses, it will complement a hearty breakfast.

Summary for parents

Breakfast before leaving for school should be mandatory at any age of the student. It is important to cook hearty and tasty meals. They should provide the child with both a supply of energy and simple carbohydrates as food for the brain. The choice of dishes and the size of portions depend on the age of the student.

Homemade muesli is a delicious and healthy breakfast for a student:

Three good protein foods for breakfast: egg, cheese, homemade liver pate

Some children do not eat breakfast at home. Parents do not worry, because the child will eat at school. In addition, there are often “good” reasons, such as difficult to wake up, eternal turmoil in the morning.
Here is the menu of one of the good Moscow schools.

For breakfast, the child is offered to eat only carbohydrates (porridge, pie, pear). Cocoa, too, with sugar. Lunch looks better. For a mobile child with normal weight, such a menu is generally acceptable, although I can’t call it optimal. For an overweight child, a diet with an excess of carbohydrates(as in this menu) not suitable. After all, children are sitting at school and they do not need such an amount of carbohydrates.
Therefore, if the child began to gain weight, ask what the child eats at school. And you will see that the school canteen offers porridge-potato-pasta. Children usually spend pocket money on sweets, pies, pizza. Therefore, do not rely on school meals.

At home, the child must have breakfast. Many mothers try to feed their child with porridge, but there are more than enough carbohydrates in the diet of children. And here children lack protein. A child's body needs more protein than an adult. For an adult with a sedentary lifestyle, 60-70 g of protein per day will be enough.

A 7-10 year old child needs 77 grams of protein per day. Boys 11-13 years old need 90 g of protein per day, and at the age of 14-17 years - 98 g. For girls, the norm is slightly lower, at 11-13 years old - 82 g, at 14-17 years old - 90 g. Of these, 60 -70% animal protein.
And in a serving of meat or chicken 100 g contains 20 g of protein, in a serving of cottage cheese 100 g - about 16-20 g of protein. As you can see, in order to get the necessary 80-100 g of protein per day, a child must eat natural protein foods not only for lunch, but also for breakfast and dinner.

And there is nothing surprising in this. The processes of growth and development of the body occur with the participation of protein, and in order for a child to grow up, he needs not only cereals, but natural protein products.

Protein is found in cottage cheese, eggs, meat, chicken, fish, cheese, as well as legumes (beans, lentils, peas). And, as we can see, there are almost no such products on the school menu.

There is a simple explanation for this. Natural protein products are expensive. The second reason is that these products have a short shelf life, they require refrigerators, and cereals or pasta can be stored for years. Legumes are sold very little in Russia.

That's why homemade breakfast of a schoolchild should include protein products.
1. Breakfast with cottage cheese.
Buy natural cottage cheese without additives. You can add all the additives that will make cottage cheese tasty. It can be a spoonful of honey and some nuts, jam, in the summer - berries or fruits.
Instead of cottage cheese, you can cook homemade ricotta (recipe).
Children do not need fat-free foods. If low-fat cottage cheese is 4-5%, then add sour cream or cream.
You can make cottage cheese casserole, cheesecakes.

2. Egg breakfast.
It can be boiled eggs, fried eggs, scrambled eggs. Omelet with carrots -.

3. Breakfast with sandwiches.
In the Netherlands, where the tallest and most slender Europeans live, breakfast is of great importance. In Dutch families, they eat sandwiches or sandwiches for breakfast, but at the same time, one sandwich is useful: whole grain bread with a piece of boiled cold meat, and the second is sweet, for example, with jam. Delicious, healthy and varied! So, we take an example from the Dutch.
Instead of sausage, you can make a sandwich with homemade liver pate (recipe).

4. Breakfast with porridge.
Probably, many have already understood that breakfast with porridge is not the best option for a student.
Throw away all instant cereals! They act on the body like sugar. Choose traditional cereals that are cooked for at least 10-15 minutes. They are familiar to you since childhood - millet, buckwheat, rice, oatmeal.

If the child is of normal weight, then make it a rule add a piece of chicken or a couple of pieces of cheese to the porridge, you can give a boiled egg. But honey, fruits or dried fruits will be superfluous, because porridge is nothing more than a source of carbohydrates.
If the child is dense, began to gain weight, then try to gradually switch to a breakfast of cottage cheese or eggs. And leave porridge or sandwiches no more than 1-2 times a week, but it is better to refuse altogether.

A delicious breakfast is the key to a good mood before school. It certainly won't hurt your child. Learn the recipes in advance to choose the ones you like.

The right breakfast for a student should be tasty, healthy and require a minimum of time and effort to cook, because there is always no time in the morning. Proteins, vitamins, slow carbohydrates are essential components of a children's breakfast, because it should be enough for at least three hours (this is how much time most children need to get to school and the first couple of lessons with breaks).

1. Kasha-excellent student

Ingredients:

• Milk - 1 tbsp.
• Flakes (oatmeal, buckwheat, wheat, rice) - about 3 tbsp. l.
• Berries or fruits - 50-150 g
• Sugar -1 tsp
• Vanilla or cinnamon to taste

Cooking:

Heat the milk, pour cereal, sugar into it, add vanilla or cinnamon, mix. Boil the porridge for 3-5 minutes, put on a plate. Put berries or pieces of fruit on top in the form of the number five. Complement your breakfast with a cheese sandwich and a cup of tea or cocoa.

2. Filled omelet - athlete's breakfast

Ingredients:

• Eggs - 2 pcs.
• Milk - 2 tbsp. l.
• Boiled meat - 30 g
• Greens, fresh vegetables, salt - to taste

Cooking:

Beat eggs with milk, salt. Finely chop the meat and greens and add to the cup. Pour the prepared mixture into a non-stick pan and cook the omelet, covered, for 3-5 minutes. Add your child's favorite vegetables to the finished omelet (slices of cucumbers, tomatoes, bell peppers, green peas, etc.). This breakfast goes well with a small sweet bun or burger and tea.

3. Cottage cheese muffins - for growth and strong teeth

Ingredients:

• Cottage cheese - 1 pack
• Eggs - 2 pcs.
• Semolina or oatmeal - 1 tbsp. l.
• Sugar - 1 tsp
• Sweet pear, apple - 1 pc. or raisins 1 tbsp. l.
• Vanilla or cinnamon

Cooking:

Rub cottage cheese with sugar, eggs and semolina. Add sliced ​​fruit or a small handful of dried fruit. Divide between muffin tins and bake in the oven for 15 minutes or in the microwave on medium power for 3-5 minutes. Complement your breakfast with a meat or fish sandwich and tea.

4. English breakfast for ladies and gentlemen

Ingredients:

• Egg - 1 pc.
• Sausage (supporters of a healthy diet can replace a slice of turkey) - 1 pc.
• Tomato - 1 pc.
• Canned beans (can be replaced with peas or corn) - 2 tbsp. l.

Cooking:

From an egg, fry scrambled eggs, cook sausage on a wire rack or grill pan, put on a plate. Cut the tomato and put it next to it, add beans or other legumes. The traditional English breakfast also includes pieces of toast and orange juice.

5. Bread baskets - heated breakfast

Ingredients:

• Bread for toast - 6-10 pieces (according to the number of molds)
• Boiled meat - 20 g per serving
• Egg - 1 egg per 2 slices of bread
• Cheese, herbs, bell pepper, salt - to taste

Cooking:

Put slices of bread into molds, pour grated cheese on the bottom, put pieces of meat and vegetables on it. Pour over eggs beaten with salt and put in the oven. Ready-made baskets can be wrapped in cling film or foil and frozen, reheated as needed. Complement your breakfast with a banana or pear and a drink.

6. Potato "boats" with cottage cheese and herbs - satisfying and simple

Ingredients:

• Large boiled potatoes in their skins - 2 pieces
• Curd 100 g
• Greens to taste

Cooking:

Prick the skin of the potatoes with a fork, cut in half. Cut out part of the middle with a knife, grate, mix with cottage cheese and herbs and put in a recess. Put in the microwave for 3 minutes. Supplement breakfast with a drink, fruit and biscuits.

Children who eat nutritious and healthy breakfasts achieve better learning outcomes, according to a study. Don't know what to cook for your child for breakfast? See 5 Healthy School Breakfast Recipes.

Breakfast is the most important meal of the day. By eating breakfast upon waking up, we provide ourselves with the energy we need to stimulate our metabolism and get our bodies off to a faster start after a night's rest. A nutritious breakfast is necessary for both adults and children, but for children, the first meal is especially important. Research shows that children who eat five regular meals a day have better academic results.

In order to activate the mental activity of the child at school in the morning, you need the energy that he can get from a tasty and healthy breakfast. Prepare healthy meals for your child to give them energy to learn and play.

1. Porridge with dried and fresh fruits

Oatmeal is the easiest alternative to sandwiches. Many manufacturers of oatmeal recommend simply pouring hot milk over the cereal. Pour 3 tablespoons of oatmeal into a bowl, add some raisins and nuts. Use seasonal fruits and berries. Let the cereal absorb the milk a little for a few minutes.

Important! Avoid sweetened cereals, chocolate balls, and other grain offerings that are on the market, they will bring the child nothing but unhealthy sugar.

2. Fritters or pancakes with fruit

If you do not have time in the morning, then pancakes or pancakes, you can safely cook the day before and store in the refrigerator. Just warm up in the morning. Below you will find a recipe for delicious apricot pancakes that you can substitute with your child's other favorite fruits.

Ingredients: ½ cup kefir, ½ cup rye flour, 1 egg, 1.5 tablespoons butter, ½ teaspoon baking powder, apricots.

Cooking method: In two separate bowls, mix dry and wet ingredients. Then add the wet ingredients to the dry ingredients and stir with a spoon to combine the ingredients. In a preheated, dry frying pan, place 2 tablespoons of batter and wait for the pancake to brown on both sides. Serve with natural natural yoghurt and fruit.

3. Omelet with tomatoes and mushrooms

If your child is not allergic to eggs, then you can make breakfast from eggs. Until recently, eggs in excess were considered harmful, but recent studies show that eating eggs does not negatively affect the cardiovascular system, but, on the contrary, improves the lipid profile. Giving your child eggs for breakfast is getting them a complete protein necessary for development, as well as lutein, which is responsible for vision, vitamins: B, A, D and E.

Ingredients: 2 eggs, tomato, champignons, ½ oil, salt, pepper, dill.

Cooking method: Whisk the eggs in a bowl and season to taste. Cut the mushrooms into slices and arrange in a small hot pan with a little fat. When the mushrooms are fried, pour the egg mass over them. When the eggs are slightly cooked, sprinkle them liberally with dill or other herbs.

4. Milk soup with noodles

This milk soup does not require much time. Ordinary noodles can be replaced with star-shaped noodles, and the dish immediately becomes more attractive.

Ingredients: 100 g star pasta, 500 ml milk, vanillin, 1 egg yolk, 1 and ½ spoons of sugar

Cooking method: Boil pasta in salted water. Then boil the milk for 10 minutes, adding vanillin at the tip of the knife. From the yolk and sugar, make an eggnog, which must be poured into hot milk, mix and pour back into the pan. Boil everything and, finally, combine in a bowl of noodles.

5. Yogurt with pear and honey

Instead of store-bought fruit yogurts, which have nothing to do with fruit, you can offer your child a healthy alternative. However, not all children like natural yogurt, so you can mix it with some fruit. Put natural yogurt in a bowl, add a diced pear, pineapple, banana or other fruit / berry to it and a teaspoon of honey. Mix everything together. This way you get a sweet taste that your baby will love.

Use recipes for quick, healthy and nutritious breakfasts for your child. Morning meal is not only a sandwich!

Schoolchildren study 9 months a year. For them, studying is the same hard work as for adults - work. Pupils spend half a day in schools, and sometimes even more: they perform complex mental tasks, carry heavy briefcases, engage in active physical exercises, communicate, run.

But not every school can boast of delicious full meals. That is why breakfast for a student is one of the most important components of a student's health and academic performance, since a growing child's body constantly needs a perfectly balanced menu. The first meal of the child should be nutritious, tasty, as much as possible fortified. Children who receive a hearty full breakfast, in comparison with those who neglect an early meal, study much better, rarely face such a problem as obesity, they have practically no problems with the gastrointestinal tract, they feel more cheerful and more cheerful throughout the school day .

When there is no time

The reality of life is such that few parents can devote much time to their child in the morning, because no one has canceled work yet. And often, mothers and fathers, not knowing that the student quickly and without much hassle, give preference to ready-made corn flakes, yogurts, instant cocoa and other products that do not take more than 5 minutes to cook. Such a breakfast may well be present in the child's diet, but only if several conditions are met:

• Flakes should be made from whole grains of wheat or oatmeal, not flour.
• As part of a “quick breakfast”, the sugar content should be minimal.
• Porridges poured with boiling water do not carry any benefit; it is better to cook those that boil quickly.
• Sometimes it is better to replace the "chemistry" with fruit, chocolate or natural cocoa.

Available 15 minutes

If mom has an extra 15 minutes, during this time you can cook a fairly satisfying, full and mouth-watering breakfast for a student. Experts note that dairy products, vegetables or fruits, as well as grain products must be present in the first meal of the child.

Vegetables and fruits are rich in vitamins and fiber. Cereals - iron, vitamins A and D, and the carbohydrates they contain improve brain function and energize. Dairy products contain calcium, which is necessary for the growing body of the child. You can also include dried fruits and a small amount of nuts in breakfast for a student. They are tasty and very useful.

Citruses, lettuce, berries are rich in vitamin C, their use will help strengthen the child's vision. In addition, it will help the body to more easily cope with mental stress and various stressful situations. Beans, eggs and cereals contain vitamin E, along with other foods, they should also be included in the child's diet.

Breakfast for a student for a week

Not every adult will want to eat the same food every day, and even a child even more so, so you should not stop your attention on one or two dishes. Try to diversify the menu, awakening the appetite in the child, preparing something new and interesting every time. And it will help you in this approximate menu for the week.

• Day one: vegetable omelet, cocoa with milk.
• Day two: oatmeal with berries, apple juice.
• Day three: cottage cheese mass with dried fruits, cheese sandwich, tea.
• Day four: cheesecakes, cocoa.
• Day five: buckwheat porridge, tea with chocolate.
• Day six: milk-fruit shake.
• Day seven: scrambled eggs, natural juice.

To make your task easier, we offer you unique ones. This selection will help you get rid of daily thoughts about how to combine benefits and taste when preparing a schoolboy's breakfast. The menu is balanced, the calorie content of food, as expected, is 15-20% of the child's daily diet. Do not forget that meals should not last less than 15 minutes.

Millet milk porridge

Ingredients:

• One glass of millet.
• One and a half glasses of milk.
• 130 grams of raisins.
• 130 grams of cottage cheese.
• 50 grams of butter.
• Sugar and salt - to taste.

Cooking

Sort the cereal and rinse thoroughly. Pour plenty of clean water, bring to a boil, reduce heat and simmer for 20 minutes. After the time has elapsed, drain the liquid, pour hot milk, add butter, salt and sugar, cook, stirring constantly, on the slowest fire for 10 minutes. Mix the finished porridge with pre-soaked in boiling water and dried raisins.

Burrito

And this one for a schoolboy has not left a single child indifferent.

Ingredients:

• Two Armenian lavash.
• One bell pepper.
• One chicken fillet.
• A couple of lettuce leaves.
• Two medium tomatoes.
• A piece (100 grams) of hard cheese.
• 50 grams of butter.
• Salt - to taste.

Cooking

Cut the boiled chicken (you can cook the meat in the evening) into small pieces, fry until golden brown in butter. Cut the tomatoes and peppers into strips, grate the cheese. Mix all the prepared ingredients, salt to taste. Put the appetizing mixture on a sheet of pita bread, roll it into a pancake, and then quickly fry.

vegetable omelette

Ingredients:

• Two potatoes.
• Half a zucchini.
• Two tomatoes.
• Four eggs.
• Half glass of milk.
• 50 grams of cheese.
• Greens, salt, vegetable oil, pepper.

Cooking

Boil potatoes in their skins, peel. Cut all the vegetables into small cubes, fry for five minutes in vegetable oil. In a separate container, beat the milk with the egg and spices. Pour the vegetables with the egg mixture, fry, closing the pan with a lid. Grind cheese and greens, sprinkle them with a ready-made still hot omelet.

banana pancakes

Ingredients:

• One and a half glasses of kefir.
• Two eggs.
• One banana.
• A quarter of a pack of butter.
• A spoonful of sugar.
• Half a cup of flour.
• Nuts, salt, honey - to taste.
• One pinch of soda.

Cooking

Cut the peeled banana into small pieces. Put the fruit in a blender, add all the other ingredients, beat everything thoroughly. Cook in butter like pancakes. Serve pancakes with honey mixed with chopped nuts.

Syrniki

Ingredients:

• 200 grams of cottage cheese.
• One egg.
• Three tablespoons of flour.
• Vegetable oil, salt.
• A spoonful of sugar.
• 40 ml cream.

Cooking

Mix all ingredients until smooth. Roll out the sausage from the mass, cut the rounds. Fry on both sides in vegetable oil. Serve with jam, sour cream or grated chocolate.

If you get used to preparing daily breakfasts for schoolchildren, using these recipes or any others, then you will understand that in fact it does not take so much time. But your child will be cheerful, cheerful and full until lunch.