Cereals
One cup of cereal can supply as much as half of your child’s daily requirement of carbohydrates, protein, iron, fiber, folic acid, vitamins B12 and D, and zinc. Add milk or yogurt to boost its nutritional content, or opt for whole-grain variants. Make sure the total carbohydrate-to-sugar ratio is no less than 4 to 1. This means that most of the carbs come from the grain and fibers, and not from the added sugars.
One cup of cereal can supply as much as half of your child’s daily requirement of carbohydrates, protein, iron, fiber, folic acid, vitamins B12 and D, and zinc. Add milk or yogurt to boost its nutritional content, or opt for whole-grain variants. Make sure the total carbohydrate-to-sugar ratio is no less than 4 to 1. This means that most of the carbs come from the grain and fibers, and not from the added sugars.
Milk and Choco-milk
“Preschoolers need 1 to 2 cups of milk daily,” says Tiangson-Bayaga. A glass of milk can provide kids with 300 milligrams of calcium, phosphorus, vitamins A, B1, B2M, B6, and B12; one-third of their protein, potassium, and iodine needs; and one-tenth of their folate, magnesium, and zinc needs.
Choco-milk is okay, but monitor its sugar content. Too much sugar coupled with a sedentary lifestyle poses risks of obesity, heart disease, and dental cavities. Kids ages 1 to 6 only require 4 to 5 teaspoons of sugar daily.
Rice Meals
When it comes to a balanced meal, nothing beats the typical kanin at ulam combo for breakfast. Tiangson-Bayaga suggests adding fruits as dessert to complete a rice meal.
Eggs
A favorite food of weight watchers, one egg contains 7 grams of high-quality protein and only 85 calories. Eating eggs for breakfast helps limit calorie intake for the rest of the day, lowering the risk of obesity in kids. The fat content in eggs provides energy and absorbs fat-soluble vitamins A, D, E, and K.
Fruits
Studies recommend 8 to 10 servings of fruit a day. Aside from providing fiber, vitamins, and minerals, fruits contain phytonutrients that protect or repair cell tissues, lessening risks of chronic diseases and cancers.
Sandwiches
One pan de sal contains 155 calories, 23.5 grams of carbohydrates, 0.7 grams of dietary fiber, 5.6 grams of protein, and 4.1 grams of total fat. Tiangson-Bayaga adds that by varying the fillings, kids won’t feel satiated or become finicky eaters. Incorporate healthy palaman like scrambled eggs or fruit jams and serve with milk or fresh fruit juice.
Oatmeal
Forty grams of oatmeal provide 650 kilojoules of energy. As a great source of fiber, oatmeal helps regulate bowel movement and control food intake. Fiber is slowly digested and absorbed, so you’ll feel full and eat less for the rest of the day. Instant oatmeal is as nutritious as its stove-cooked counterpart.
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