It's time to 'put the batteries' and start regularizing routines, not only because classes resume in a few days, but also because the body and mind of our children will appreciate that we send them to bed at a reasonable time, and that we recover in our homes the nutritional balance that we show when we do not They are vacations.
Breakfast seems to be common during the summer almost at lunchtime, the (almost) absence of snack, decrease the intake of fruits in favor of ice cream and milkshakes, dinner at 23 hours ... Between some things and others we all end up tired, especially parents that we cannot afford to sleep 12 hours like our children; and in the kids it makes a dent that from the point of view of nutrition could even be described as deficient.
So today it's time to talk about wake up and breakfast: to go to alarm clocks sooner, you have to put them to bed (or send to bed) also earlier. I remind you that children up to 12 or 13 years old should sleep a minimum of nine hours a day, a minimum I said, there are those who need more; and that in adolescents the minimum can be reduced up to 8 and a half. If that requirement is not met, we can wake them up soon, but they will be exhausted during the day even if they have no activity, they may even be moody, without counting that they also have less reaction capacity (it is not convenient when you are old to spend the day playing ) ... also in a few weeks we would also notice it in school performance.
Open your eyes that is the first day of school
A phrase that (I imagine) few children will like, and in fact it is not that we should strive to agree with this, but we can facilitate the transition on the first day, and the rest. "Everyone in his house ...", surely you have your tricks, but know that when they stop working it is time to start thinking about others.
Even if you have the calculated time: I wake you up, I warm the breakfast, I call you to go down, I look out at the hall to make sure you left the prepared bags, I take the snacks I prepared last night from the fridge, put them in the backpacks, I return them to call, while having breakfast I leave the clothes on the beds, etc. (It's amazing that we all get to do so many things in just an hour and a half). He said that although time is calculated, if we open the room 15 minutes before, we will all be more relaxed.
The blind halfway up for children more sensitive to light after sleep, a soft tone of voice, and the occasional caress on the cheeks. But you can also:
- Use music (not very loud volume please).
- Read them aloud (but not shouting) a couple of stanzas of a poem that is understandable to them.
- Tell them to wake up while you wake up at their feet, their hands, their belly, their ears (while caressing those parts of the body with a pen)
- Write them small posters alluding to important facts that will happen during the day, and leave them on the pillow: “Your first concert as a violinist, we will be there to cheer you up”, “I will love to see the karate demonstration that you have prepared”, “That well-prepared exam deserves a 10, then I you tell it, ”“ Do you remember that today cousins come to celebrate your birthday? They also want to see you. ” They can serve as an incentive, and divert a little attention to other aspects of children's lives that stop them are very important.
- Invent the beginning of a short story about them, and tell them that you will finish it when they come to eat ”
The most important thing is that always, it is always advisable to wake up earlier than expected, even having everything ready, the rush is not good.
A good breakfast: source of energy
It is one of the three most important meals, knowing this, it is understandable that we are given so many tips to make it complete and balanced; breakfast should cover as minimum 25 percent of nutritional needs, the rest is divided into four other meals, of which two are also essential.
The first meal of the day, we rightly hear that much from “Have breakfast like a king”, it is not for less after so many hours of fasting; and rightly recommend us to include (at least) one food from each group. Cereals and other sugars, fats such as oil and olive (representing energy foods), dairy or some sausage such as plastic foods, fruits and some vegetables (such as tomatoes) are regulatory foods.
Here you have this guide to plan healthy breakfasts, the rest is in your hands. Variation is important because Within the same group, foods have different properties (for example apples and oranges).
A good breakfast is not only a source of energy, it also helps the contribution of different nutrients, in the prevention of obesity, and good physical and intellectual performance, let us pay the attention that it deserves, is one more reason to wake up those 15 minutes before, with time it is easier for them to accept a full breakfast, and they can finish it.
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In Peques and More | Parents must offer healthy and balanced breakfasts to face school days. Sleeping well is important for children's development.
