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The perfect breakfast for any age

The perfect breakfast for any age

Each stage of life requires a different nutrient focus, from calcium and iron in childhood to protein and omega 3 in the golden years. Four nutritionists show the ideal breakfast for every stage of life.

Toddler (2 to 6 years old)

Nutritionist Marissa Meshulam shows the appropriate breakfast for children of this age. An egg, cut toast into strips, spread on some avocado and include some fruit for a balanced and varied breakfast.

"Eggs and avocados provide healthy fats for their brain development, fruit provides some antioxidants, and toast provides some fiber and carbohydrates for energy," Meshulam said. "Eggs also contain vitamin D and iron, which are important for bone and muscle development."

School age (12 and under)

Crucial for this period are calcium and vitamin D, and children may not be consuming sufficient amounts that are essential for developing strong bones and teeth, according to some studies.

An easy way to ensure your child gets enough calcium and vitamin D is a smoothie. Combine fruit for carbs and sweetness, seeds or nuts for fat and satiety, and yogurt or milk for protein and calcium, according to Meshulam.

"You can even sneak in some vegetables (like frozen spinach or cauliflower) for extra nutrition," added Meshulam.

Adolescents (from 13 to 17 years old)

Early starts and busy schedules can make it difficult for teens to get enough fuel for their busy schedules.

"Iron becomes increasingly important for adolescent females starting their periods, and protein is essential for their growing muscles," Meshulam said. "Bread provides them with fiber-filled carbohydrates for their various activities." Add some fruit for fiber and antioxidants.

Getting adequate amounts of iron is essential at this stage for both boys and girls. Beans are also an excellent source.

Young adults (18 to 30 years old)

“Kalciumi është i rëndësishëm për metabolizmin e kockave, përcjelljen nervore dhe mbështetjen endokrine, ndërsa vitamina D është e rëndësishme për përthithjen e kalciumit”, tha dietologia Kimberly Rose-Francis. Kështu që, opsione si parfe me kos grek, bukë e thekur me gjizë me salmon, ose një smoothie me arra, banane dhe qumësht mund të mbështesin nevojat tuaja për kalcium dhe vitaminë D.

Mosha e mesme (40 deri në 60 vjeç)

“Një omëletë e mbushur me perime, petullat me drithëra të plota dhe tërshëra janë opsione mëngjesi të mbushura me fibra”, tha Rose-Francis. Fibrat janë thelbësore për tretje të shëndetshme pasi ndihmojnë mikrobet e mira të zorrëve.

Të moshuarit (mbi 60 vjeç)

Ngrënia e mjaftueshëm e proteinave është thelbësore në këtë fazë për të ruajtur masën muskulore, e cila përkeqësohet natyrshëm me plakjen.

"Protein-rich foods that are easy to chew can help maintain strength and muscle mass. Since appetite decreases at this stage of life, it's also important to make sure you're eating enough. Frozen berries are easy to keep on hand, you can combine them with whole grains/oatmeal to fill the diet with powerful antioxidants,” said Rose-Francis.

She also suggests a delicious breakfast of salmon, which contains brain-boosting omega-3 fats, vitamin D, iron and marine-based antioxidants.