Get up in the morning, although the stomach has been emptied, but because of the small amount of activity, some children always feel not hungry in the morning and don't want to eat breakfast. In addition, some students go to school early, have tight time and have short meals.

So you don't need to eat many meals for breakfast, as long as the main and non-staple foods are of high quality and reasonable collocation.

Drinking milk every day is the best measure to supplement calcium.

Drinking milk every day is the best measure to supplement calcium. The calcium content in milk per 100 ml reaches 120 mg. If you drink 250ml of milk every day, you can get 300mg of calcium.

In addition, it is best to eat an egg for breakfast every day.

Eggs are rich in all nutrients and active substances needed by life, and are the best choice for human breakfast.

Vegetables and fruits are indispensable.

If milk, eggs, vegetables and staple food are taken as the standard of ideal breakfast, then if fruit is added, it can be called "golden breakfast".

Although eggs, meat and milk are rich in carbohydrates, protein and fat, they are all acidic foods with more sulfur and phosphorus, while vegetables and fruits are alkaline foods, which are not only rich in carotene and various water-soluble vitamins, but also contain various nutrients such as calcium, potassium and magnesium.

If students eat too much acidic food for breakfast and there is no alkaline food to neutralize it, it will lead to acidic blood and make people lose concentration all morning.

Therefore, breakfast can't be without vegetables. You can choose some refreshing assorted pickles, assorted cucumbers, assorted tomatoes with sugar and so on.

Eating a certain amount of vegetables can not only maintain the balance of blood pH, reduce the pressure of gastrointestinal tract, but also provide a certain amount of vitamins for the body in time, which is very beneficial to the healthy development of students. In addition, if possible, it is best to add a vitamin-rich fruit to breakfast.

Introduction of several kinds of nutritious breakfast for primary school students

First, primary school students' brain breakfast

1, black sesame paste

Ingredients: 30g sesame, 50g glutinous rice and 50g rice.

Exercise:

Wash all the materials, soak them in water overnight, and make rice paste with soybean milk machine the next day.

2, sweet potato miscellaneous grains rice paste

Ingredients: 200g sweet potato, 30g barley, 30g brown rice and 30g cornflakes.

Exercise:

1) Soak wheat grains and brown rice in clear water 15 minutes and wash; Peel the sweet potato, cut it into small pieces, and pour it into the soymilk machine.

2) Add cornflakes, wheat grains, brown rice and the required amount of clean water, cover the lid and press the rice-flavored soybean milk button.

3, purple potato rice paste

Raw materials: purple potato150g, rice 80g.

Exercise:

1) Peel and chop purple sweet potatoes, and soak them in washed rice overnight.

2) Add the soaked purple sweet potato, rice and water into the soymilk machine to make rice paste.

4, pumpkin rice paste

Ingredients: pumpkin 300g, rice100g.

working methods

1. Peel the pumpkin and cut it into small pieces; Clean the rice.

2. Pour the raw materials into the soymilk machine, pour the right amount of water, and select the rice paste button.

Walnut peanut paste

Raw materials: walnuts, peanuts and rice.

Exercise:

1) Walnuts, peanuts and rice are soaked in water for one night.

2) Put the soaked materials into a soymilk machine for grinding.

5, pumpkin chestnut rice paste

Ingredients: pumpkin 1, 7-8 cooked chestnuts, rice.

Exercise:

1) Chop the pumpkin, mix it with washed rice and soak it in proper amount of water; Chestnuts are shelled and cut into small pieces.

2) Pour the soaked pumpkin pieces, rice and chestnuts into the soymilk machine, and add appropriate amount of water to make rice paste.

6, yam sweet potato rice paste

Ingredients: 70g sweet potato, 70g yam, 70g rice, 2 teaspoons black sesame powder, 5g sugar.

Exercise:

1) Slice the yam and sweet potato, put them in a microwave oven, add 2 teaspoons of water and heat for 4 minutes.

2) Put yam and sweet potato into a blender, add black sesame powder, rice and sugar, add boiled water without ingredients, and mash.

7.millet yam porridge

Ingredients: fresh yam, millet and sugar.

Exercise:

1) Wash and mash yam and cook porridge with millet.

2) Then add some sugar and eat on an empty stomach.

Second, a week of brain-strengthening breakfast plan

1, health porridge

Ingredients: coix seed 15g, rice 30g, angelica sinensis14, jujube10.9, medlar10.4, flour wheel 20g, Chinese cabbage 30g, shiitake 20g, celery powder 15g, black sesame 5g, etc.

Seasoning: salt and white pepper.

Exercise:

1) Wash and soak Coicis Semen and rice for a while, drain, add Radix Angelicae Sinensis, Fructus Jujubae and flour wheel, cut into pieces, wash and shred Chinese cabbage, wash and add water to cook porridge.

2) Black sesame seeds and walnuts are slightly roasted for use.

3) Add eggs, celery powder and medlar, heat for 2-3 minutes, then sprinkle with black sesame seeds, walnuts and a proper amount of seasoning.

Tips:

Walnut contains linseed oleic acid, which can meet the needs of brain matrix, and its trace elements zinc and manganese are important components of pituitary gland, which can strengthen the brain. But don't overeat, 2 ~ 3 walnuts a day is appropriate. Angelica sinensis, red dates and Lycium barbarum have the function of invigorating qi, which makes the day full of vitality.

2. Pumpkin soup

Ingredients: 50g onion,15g pumpkin skin.

Seasoning: fresh milk 160cc. (Increase or decrease as appropriate), salt, white pepper.

working methods

1) Cut the pumpkin and steam it.

2) Slice the onion, blanch it with hot water and drain it for later use.

3) Add 1+2 formula and seasoning (fresh milk 160cc. , salt and white pepper) are put into the fruit and vegetable conditioner, mixed evenly, poured into a deep pot, boiled for 10- 15 minutes with medium fire, and cooked.

Tips:

Milk is a kind of high-quality protein, which is rich in riboflavin, potassium, calcium, phosphorus, vitamin B 12 and vitamin D, which is helpful for the synthesis of nerve conduction substances and helps children to improve their attention. Pumpkin is the source of β-carotene, which is rich in vitamin A, zinc, potassium and cellulose. Sweet and flat, clearing the heart and refreshing the brain, it is helpful for dizziness, upset and thirst due to yin deficiency and excessive fire. Therefore, it is helpful for people with neurasthenia and memory loss.

3, banana milk oatmeal

Ingredients: half a banana, 240cc low-fat milk, 40g instant oatmeal, 10g raisins, 3g almond slices.

Exercise:

1) Cut half a banana into small squares for later use.

2) Heat the low-fat milk, add instant oatmeal and soak until it becomes soft.

3) Add diced bananas, raisins and almond slices to the milk oatmeal and serve.

Tips:

Brain cells use glucose as an energy source, while bananas are rich in sugar, which can provide enough energy for the brain and help children's brains run. Oats provide sugar and are rich in vitamins B, E and minerals such as potassium and zinc. Nuts are rich in antioxidants, such as omega-3 fatty acids, vitamin E and selenium. Protecting brain cells from free radical damage helps to stabilize emotions and make children learn better. Parents can also use walnuts, pine nuts and other nuts instead of almond slices.

4. Whole wheat fiber and vegetable sandwich

Ingredients: 3 slices of whole wheat toast, egg 1 slice, Lycium barbarum 0.5 yuan, American lettuce 20g, beef tomato 30g, apple 20g, low-fat cheese 1 slice.

Exercise:

1) Wash and drain lettuce for later use. Beef, tomatoes and apples are sliced and set aside.

2) Soak Lycium barbarum in hot water until soft, put it into the broken egg liquid, and fry the eggs in an oil pan.

3) Bake the whole wheat toast in the oven until the surface is crisp and yellow.

4) Sandwich medlar scrambled eggs, American lettuce, beef tomatoes, apples and low-fat cheese slices in whole wheat toast and cut into triangles.

Tips:

Eggs not only have B family, but also high-quality protein is related to the production of cells and nerve conduction substances. But also rich in vitamins A, E, B6, B 12, folic acid and zinc, which can activate brain power. Egg yolk is also rich in lecithin, which is the main raw material for human body to synthesize acetylcholine (a neurotransmitter responsible for memory, improving reaction time and attention).

Third, primary school students appetizing nutritious breakfast recipes

Package 1: green vegetable ham omelet+biscuit yogurt+apple

Composition: 1 green vegetable ham and egg cake, 1 biscuit yogurt, half an apple.

Exercise:

1. Beat the eggs well, add flour, chopped vegetables (leaves are better for vegetables, which will be softer) and ham, add a little salt and mix well.

2. Heat the pan, add a little oil, spread the above materials into cakes, and fry until both sides are golden.

3. Dice the biscuit, add yogurt and stir.

Package 2: vegetable wonton+fried egg bread+orange

Composition: 1 bowl of meat wonton, 1 slice of fried egg bread, half an orange.

Exercise:

1. Shrimp meat and vegetables are ground into mud, and Jiang Mo, shallots, salt and a little water are added and stirred evenly to form stuffing.

2. Spread the wonton skin flat and wrap it in meat to make wonton.

3. Boil water in the pot, add wonton to cook, take it out and put it in a bowl, add soup and add a little seaweed, coriander powder, salt and sesame oil to taste, and serve.

4. 1 egg powder.

5. Heat the pan, put a little oil, soak the bread slices and egg liquid in the pan, and fry until both sides are golden.

Package 3: Corn porridge+egg flower sandwich

Composition: 1 bowl of kernel corn porridge, 1 egg sandwich nutrition recipe, half a tomato.

Exercise:

1. Stir-fry peanuts, walnuts and black and white sesame seeds and grind them into powder.

2. Put the water into the pot and stir the fine corn flour with warm water. After the water is boiled, put the mixed corn flour into the pot and stir well. If you open the pot again, it will become cornmeal paste. Then, pour in a small amount of sugar, raisins and broken nuts prepared in advance, stir well and roll a little.

3. Prepare eggs 1, cucumbers 1/4, 4 slices of bread, 2 slices of ham, and appropriate amount of meat floss.

4. Fried eggs (less oil when frying); Slice cucumber, add a little salt, sugar and vinegar, marinate for 10 minute, and drain.

5. Sprinkle a layer of meat floss on the bread, cover it with a piece of bread, put the fried eggs on the children's nutritious diet meal, then put the cucumber slices on the baby's nutritious diet meal, cover it with a piece of bread, put the ham slices on it, cover it with another piece of bread, and cut it diagonally.

Fourth, primary school students eat nutritious breakfast.

Love breakfast 1, baked thick eggs+hot milk

Two eggs, chopped cucumber, chopped ham, pepper powder, salt and sesame oil are stirred together, and the pan is spread into a cake with low fire. When the egg liquid is almost completely solidified, roll it up, put it on a plate, cut it into sections and pour it with tomato sauce! It's done.

Love breakfast 2, love spinach cake+pearl balls+milkshake

The heart-shaped mold bought in the supermarket, two eggs, two spoonfuls of flour, chopped spinach, chopped ham, pepper powder, salt and sesame oil, are all mixed together. Brush the pots and molds with oil, pour in the batter and fry slowly. After the surface is solidified, take off the mold and turn it over to fry!

With thousand island sauce!

Leftover pearl balls from the night before, plus bananas and pitaya milkshakes!

Love breakfast 3, vegetarian stuffing jiaozi+laver egg drop soup+apple

Eggplant, vermicelli, eggs, sausage and jiaozi stuffed with sesame sauce packed in advance are frozen in the refrigerator. When it's too late to make breakfast, you can make it for your baby. It's nutritious and delicious with laver egg drop soup and apples!

Love breakfast 4, colorful fried rice+tomato and egg soup+strawberry

Stir-fry the remaining rice, diced cucumber, diced ham, chopped eggs and chopped green onion. Finally, season with salt and sesame oil, add a bowl of tomato and egg soup and four strawberries.

Love breakfast 5, bean paste omelet+milk oatmeal+pitaya

Mix eggs, flour and sugar into batter, brush the pan with oil, and spread it on low heat to form an egg roll. Bean paste is diluted with milk, which is too thick to spread easily. The egg roll filled with bean paste is rolled up, cut into sections and put on a plate.

Milk with oatmeal and rock sugar in the microwave for two minutes will become delicious and nutritious milk oatmeal!

Love breakfast 6, deluxe version of egg filling cake+red bean porridge

The frozen hand-grabbed cake bought in the supermarket is very convenient to eat!

Take one out of the refrigerator, brush the oil in the pot and put it in the cake. Sprinkle the eggs evenly on the cake crust, then sprinkle the bacon slices and turn them over to bake.

Stir-fry shredded carrots, shredded potatoes and soy sauce, add to the stuffing cake, add a piece of lettuce and roll it up! With a bowl of red bean porridge.

Love breakfast 7, Wangzai steamed bread milk cake+hot milk

This is also the breakfast that children like very much, and they can eat it every time!

Wang Zi steamed bread bought in the supermarket is broken with milk, added with sugar and eggs, stirred into batter, oiled, fried with the smallest piece of fire and dipped in tomato sauce! Just have a cup of hot milk!

It should be noted that you must use the smallest fire, so that the fried cake tastes soft and Q, and it is very delicious!

Love breakfast 8, gold steamed bread tablets

Ingredients: two steamed buns, two eggs, oil and salt.

Exercise:

1, prepare materials.

2. Add a little salt to the eggs and break them up; Cut the steamed bread into pieces of about 1 cm.

3. Soak the steamed bread slices in the egg liquid for a few seconds, and evenly coat them with a layer of egg liquid.

4. Put some oil in the pot and put the steamed bread slices in.

5. Fry on medium and small fire until golden on both sides.

6. Eat while it's hot.

Tips:

It is also delicious to fry directly without touching the egg liquid. Everyone must understand this.