With the arrival of the introduction of solids, the feeding of our little one is complicated and we begin to consider how to differentiate foods that before, due to the exclusivity of breastfeeding, had no difference. One of the ones that worries us the most is breakfast. What is a healthy breakfast for one-year-olds like? What foods should you include? What cannot be missing? Let's see everything in detail!
Breakfast is traditionally known as the most important meal of the day and, although this should not be taken at face value, the truth is that, being the food that breaks the night fast, it must also be a healthy and balanced meal .
Breakfast allows us to restore the body's energy levels, which are at their lowest levels after a night's rest, and also to replenish fluid levels. In addition, with a good breakfast we make sure that the child can, from the morning, maintain both adequate physical and intellectual activity.
There is no magic formula or an ideal breakfast, although some foods that are desirable in this meal can be taken into account and, in addition, the child should be encouraged to eat breakfast every day, sitting quietly and in a pleasant environment - never distracted in front of the television.
In addition, breakfast should not be excessively large, especially considering that these little ones cannot eat large quantities.
A breakfast composed of dairy products could be suggested, which provide calcium and protein; cereals or bread, containing complex carbohydrates and fiber; and some fruit - better whole instead of squeezed, to provide vitamins and minerals.
Industrial pastries should be avoided and homemade pastries, 'breakfast' cereals and sliced bread should be controlled, due to their high amounts of simple sugars and trans fats.
To get a good energy intake, we need to provide long-chain carbohydrates. The chains of these carbohydrates are broken with digestion, slowly releasing glucose into the bloodstream, and ensuring that the supply of glucose to the cells is continuous and constant, so that the energy is more durable.
In addition, they provide fiber, necessary for the proper functioning of the gastrointestinal tract. In this section you can include whole grains (whole wheat flakes, muesli or oatmeal porridge are a good alternative, as long as they do not have added sugar) toast or whole wheat rolls.
Better if they are of high biological value, such as animal protein, including foods such as ham or eggs. Nuts and seeds provide lower quality protein, but their supply of essential fatty acids, fat-soluble vitamins and minerals, such as zinc or magnesium, enhance their appeal.
- Vitamins and minerals
Seasonal fruits, eaten in whole pieces, are the ideal choice. By providing fiber, the child is also likely to feel full without eating too much, something that we must respect. That the child learns, when starting with complementary feeding, to recognize the signs of satiety of his own body is of vital importance.
- Calcium and vitamin D
These micronutrients are essential for growth, and at this age, growth is still rapid. Milk and dairy products contain the ideal combination so that calcium is absorbed to the maximum, so milk or cheese should not be lacking in the child's diet.
Yogurts also have an added benefit since they provide lactic bacteria capable of balancing and improving the intestinal microflora, a key element of the immune system. However, if the child continues to have breast milk - or formula - as the basis of his diet, the importance of including milk or dairy products at breakfast is much less.
That said, it should be remembered that a healthy breakfast does not have to be the one we know in the traditional way, but we can choose other options for our children, depending on their chewing skills:
- Leftovers from the day before such as pizza, potato omelette or a piece of chicken and some strawberries
- Cheese sandwich spread or Burgos and an apple or a banana
- Macedonia with strawberries, raspberries and pieces of mango and a toast with oil
- Whole grains and strawberries with a natural yogurt
- Whole grains with nuts and yogurt
- Whole wheat toast with tomato and olive oil and a glass of milk
- Ham and cheese or French omelette sandwich and a piece of fruit
- Fruit smoothie with milk or yogurt and toast
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