Now that children and teenagers return to school, you have to think about many things, and one of them is how they start their day – I mean their nutrition. Make sure you start your day with a nutritious breakfast.

A study published in the Journal of the American Dietetic Associationthat, by the way, mentions that breakfast is the most important meal of the day, says that 20% of children and 32% of adolescents skip breakfast. This is terrible.

The studies suggest that people who eat breakfast generally have better quality diets, since they tend to include the nutrients they need. For example, a new study by researchers at the Baylor College of Medicine found that children and adolescents who eat breakfast cereal with milk tend to have better quality diets and tend to have a healthier weight.

Also, if your children do not eat breakfast, it will be harder for them to concentrate on school, which will decrease their performance at school and put them at a disadvantage with their classmates and in their future.

One of the most nutritious breakfasts is milk, since it contains 9 essential nutrients and there is no other beverage that contains them and that is good for the whole family. In addition, it has vitamin B that gives energy, protein to build muscle, and calcium and vitamin D for the growth and strengthening of bones. With the problem of obesity that exists, low-fat or fat-free milk helps maintain a healthy weight, while complying with the recommendations of the food pyramid to include three glasses of milk per day.

As for cereal, select one that is low in sugar, that has 13 grams of sugar per serving or less, that is high in fiber, ideally that it has 5 grams of fiber, but that it has at least 3 grams. If your child has weight problems, select one low in calories, ideally one that has 120 calories per serving.

To make sure you have breakfast, plan the night before, after dinner. One of your children can remove the dishes from the table and clean, while another of them, or yourself, prepares the table for the morning. So it will be ready with the placemats, the napkins, the bowls, the spoons, the cereal boxes. Everything before they go to sleep. Let this become part of the routine. So when the alarm goes off in the morning, all you have to do is get the low-fat milk out of the refrigerator to start the day in a healthy way.

It is something comfortable and easy, where each member of the family knows that everything they need in the morning is ready, and chaos and headaches are eliminated.

For a change, to the cereal you can add almonds or fruit. And on other days or on the weekend you can give them warm oatmeal, smoothies with fruit, or wholemeal bread with peanut butter (peanut butter).

The night before school starts, talk with your children. Talk to them about their concerns and goals for the new school year. Of the old and new friends that are going to see. Of everything they will learn. This way they will be more excited. And you will be satisfied that you will be sending them well prepared physically and emotionally. Your children will be well nourished and with the mind ready to fill with knowledge and to face the world.

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