It has been shown that children who do not eat breakfast have lower school performance due to the lack of glucose that provides the energy necessary for the proper functioning of the brain, warned the Dean of the College of Nutritionists of Peru (CNP), Lic. Antonio Castillo Carrera.
For this reason, the nutritionist explained that the importance of breakfast lies in the fact that after 10 or 12 hours of fasting, energy and nutrients are needed to carry out our daily activities. Eating a healthy breakfast helps maintain an appropriate weight and improve physical performance.
For this reason, he indicated to parents that breakfast does not replace lunch or another meal during the day, it is essential that children have a good breakfast at home, and take their lunch box to school.
Mr. Castillo commented that children who do not eat breakfast have a greater risk of being obese, because they will be more tempted to consume foods with a high content of saturated fats, causing obesity and thereby contracting serious chronic diseases such as hypertension, diabetes, among others that are risk factors for developing severe cases of COVID-19.
In this sense, he recommended that cereals and/or bread, dairy products and fruit and/or natural fruit juice should be present at breakfast. “A healthy breakfast should include cereals such as bread, toasted corn, or tubers such as potatoes, sweet potatoes, cassava, with dairy products such as milk, cheese or yogurt low in sugars and fats and fruits in the form of juices or natural are essential foods that provide fiber , vitamins and minerals. It can also be accompanied with eggs, olives, avocado among other foods low in salts, sugars and saturated fats.
Natural milk, cheese and yogurt serve to strengthen your bones and teeth, the egg is an important food for the contribution of protein of high biological value that contributes to the maintenance of a good nutritional status, as well as growth and development in children, adolescents and pregnant women. Dairy is also a source of protein and calcium.
“For a 10-year-old boy, weighing 34 kilos, with moderate activity, his energy requirement per day is 2,169 Kcal. For him, a breakfast could be a cup of oatmeal with milk, a glass of papaya juice and a piece of bread with cheese, providing a total of 531 Kcal, which is equivalent to 24% of his daily energy requirement”, he recommended.