They are slow carbs
Slow carbohydrates are found in coarse grain products and vegetables with high resistance to chewing. The body spends more time digesting slow carbs than fast carbs. Thus, they release energy into the body over a longer period of time – and help us stay focused for longer.
- A breakfast rich in slow carbohydrates can be:
- Slice of wholemeal bread with toppings
- Coarse crispbread with cheese, meat, egg or fish fillings
- Keyhole labeled cereal with milk or yogurt
- Rolled oats or rolled oats
Did you know …
… a slice of mackerel with tomato covers the daily omega-3 requirement? Omega-3s are good for the heart and the brain. And don’t forget the coarsest bread possible!
Breakfast provides energy so children can concentrate better throughout the school day. But it’s not always easy to get kids to eat everything. Sometimes you probably wish you could do one of 15 tricks to get your kids to eat well.
Breakfast habits are also a topic of discussion for parents on our barnimagen forum.
Allows better concentration
69% of the population eat breakfast at home every day.
– Its good. The body is in fasting mode and saving on energy reserves after a night without food or drink. When we eat breakfast, we break this fast and the body’s normal energy regulation is activated again, explains Melk.no clinical nutritionist Ellen-Margrethe Hovland.
According to her, there are many good reasons to prioritize a healthy and balanced breakfast – before a day at school.
– It is easier to concentrate and perform at your best in school. This is all the more noticeable when you go out in the morning. Moreover, it turns out that those who eat breakfast have a better quality of their overall diet and eat healthier than those who do not. Eating breakfast regularly can also prevent obesity, Hovland says.
Research shows that 9- to 11-year-olds make fewer errors on memory tests, perform better on various tasks, and have significantly better reaction time and mental agility when they have had breakfast.
School children who ate a slow-carb breakfast maintained better concentration and memory throughout the morning, compared to those who skipped breakfast or just had a sugary drink. Prepare tempting packed lunches.
Great with breakfast
Despite it being early morning at the Antonsen family’s Bogerud in Oslo, Maja (6) and Silje (5) are sitting at the table and eagerly waiting to eat.
– The breakfast is very good. I still want it, says Silje.
Mom and food consultant at Melk.no, Marianne Antonsen, can confirm that girls never stray from breakfast.
– Maja and Silje luckily always have a good appetite in the morning.
A typical breakfast at the Antonsen family consists of rolled oats, coarse waffles or wholemeal bread with butter and cheese. Maja and Silje also love to eat a plate of oatmeal or cereal before going to school or kindergarten. Today, the menu consists of yogurt, slice of bread and smoothie.
– Mom makes the best smoothie in the world, said Maja.
Be a good role model
– What are your best tips if the kids don’t want lunch?
– Make breakfast a good habit. Make time for it every day. If you slack off one day, it’s easy to form a bad habit, so keep in mind that kids need to have something in them before they go out in the morning. Don’t forget that you are a role model for your children – so it’s important that you also eat breakfast every day, she says and runs the blender – which is filled with ingredients for a smoothie.
– Yeah, that was great, Silje says as she supersedes him through two straws.
Good tips for breakfast
This is what you do:
Boil the sunflower seeds and buckwheat in half the amount of milk and stir until the liquid is well cooked. Add the rest of the milk, the curds and the melted butter. Heat or cool the mixture to 37 degrees. Crumble the yeast and use a hand blender or blender to mash the grains and seeds into the mixture. Add the oat flour, whole wheat, oat bran and most of the wheat flour. Knead the dough in a machine or by hand until it is malleable and almost releases the bowl. Let rise covered for about 30 minutes. Form the dough into a sausage shape, cut them into pieces and roll them into round or oblong buns. Place the bowls on a greased baking sheet and let rise for 30 minutes.
Bake in the middle of the oven at 225 degrees for about 13 minutes and let cool on a wire rack.
Here are some recipes that can inspire good breakfast habits. Maybe you even find a new favorite.
About 24 rolls
1 dl sunflower seeds
1 1/2 dl whole buckwheat
4 dl low fat milk
5 dl curdled milk e.g. kefir
50g melted butter
3 1/2 dl rolled oats, lightly cooked
3 dl whole wheat, fine
2 dl oat bran
on. 8 dl wheat flour
1 1/2 dl wheat flour
- Caviar and Eggs or Cottage Cheese
- Slices of butter, cheese and cucumber
1 1/2 dl whole wheat, fine
1 dl rolled oats
1/2 teaspoon of salt
1/2 teaspoon baking powder
4 dl of milk
2 tablespoons of butter
Keep it dry in a bowl. Add the milk, eggs and melted butter and mix until smooth with a whisk. Let it swell for 15 to 20 minutes. Fry the waffles.
Stir the yeast into the hot milk and add the melted butter. Add salt, rolled oats and most of the wheat flour. Knead the dough by machine or by hand until it is soft and frees the bowl. Let the dough rest covered for about 30 minutes.
Divide it into two pieces and spread them out on a floured work surface to a thickness of one centimeter. Round pebbles to glue: About ten centimeters in diameter. Place them on a greased baking sheet.
Leave the covered breads to rise for 30 minutes, brush them with milk and prick them with a fork. Bake in the middle of the oven at 225 for about seven minutes. Cool on a wire rack.
About 25 pieces.
1/2 sachet of yeast
6 dl curd
50g melted butter
1 teaspoon of salt
4 dl lightly cooked rolled oats
8 dl wheat flour
3 tablespoons milk for brushing
Yoghourt with fruits
3 green grapes
healthy and good
A simple and good snack for young and old, or a fresh breakfast for those who don’t want bread. Clean and cut the fruit and serve with yogurt.
1 dl yogurt
1 dl sour milk with pear flavor
1 dl vanilla yogurt
2 dl melon yoghurt
2 dl frozen tropical fruit mix
Pour sour milk and yogurt into a food processor. Add the rest. Use frozen fruits and berries (except banana) or use ice cubes as well. Run until you have a well mixed, even drink.
When the child does not tolerate everything
Some children react to milk or other foods. But a good breakfast is no problem for that.
Food allergies occur when the body’s immune system reacts to some of the proteins in food.
– Milk, eggs, fish, nuts, shellfish and legumes are the most common foods that children react to. Many also have hypersensitivity reactions to citrus fruits, strawberries and tomatoes, says Kjærsti Sørensen Susrud, molecular biologist and managing director of Helsebakeriet.
Most common in children
– Some have very strong reactions even from very small amounts, while others experience a slight discomfort that passes without having any dramatic consequences, explains Susrud.
Is it a food intolerance?
In the case of a food intolerance, it is not the immune system that reacts, but biochemical and other partly unknown mechanisms come into effect. People allergic to gluten, for example, will often also have lactose intolerance, due to degraded intestinal tufts. If the diet is gluten-free, the intestines will grow back and heal.
Common symptoms of food allergy are abdominal pain, bloating, nausea, diarrhea, constipation, itching, asthma, hives, and allergic shock.
Food allergies and intolerances are more common in children than in adults. About six percent of children 0-3 years old react to something in their diet. Two to five percent respond to milk in the first year of life.
– Children can develop allergies to milk and eggs, whereas this does not happen to the same extent when it comes to fish and tree nut allergies. Gluten allergy/celiac disease is an inescapable condition, but symptoms can disappear in adolescence and then return later in life, says Susrud.
Some even receive NAV support for gluten-free foods.
Breakfast tips for kids with food allergies
Choose a wholemeal bread without additives and that is baked without substances to which the child reacts. For example, opt for cold cuts on the slices, but avoid mixed products like napkins and liver pate. The beetroot on top adds the finishing touch.
Mix crushed buckwheat groats, corn flakes, millet flakes, raisins, puffed rice, flax seeds, sunflower seeds, almond flakes (possibly other nuts) and fruit dry. Pour over rice or soy milk.
Boil fruit (apples/pears/bananas) with water and a little fructose. Crush it evenly. Add cinnamon. Perfect with homemade cereals. Check which cereals are the best in the test.
If the child can tolerate eggs, the herb, ham, onion and tomato omelet is a great breakfast.
Read also :
The food that the child cannot do without
Bedwetting can be caused by diet
Let the kids dine in a packed lunch
Allergy in children
This case was first published on 27/06 2012 and last updated on 03/05 2017