According to the WeChat official account of CDC, on a cold and windy winter morning, children would not get up in bed, let alone sit at the table and have a good breakfast. The morning is too cold and I don't have an appetite. I really don't know what to eat to warm up and be nutritious. I don't know what to do to be nutritious. Are these troubles also bothering you, who have school-age children at home? Breakfast: The "brain starter" that should be taken seriously. Breakfast, as a very important meal of the day, is not just about "filling the stomach". After a night of consumption, the body's morning blood sugar levels are at a low point, and breakfast brings necessary energy to the body and brain, directly affecting the child's learning efficiency and energy status in the morning. Research has shown that children who regularly eat breakfast have significantly better attention, memory, and academic performance than those who do not eat breakfast. Not only that, breakfast also affects children's emotional stability - children who go to class hungry are more likely to be irritable and anxious. Long term skipping of breakfast can also increase the risk of overweight and obesity, as the body will "retaliate" by consuming energy in subsequent meals. So, when a child says they don't want to have breakfast, parents must not simply compromise. Breakfast is not an optional choice, but a necessity related to children's health. What kind of breakfast is considered nutritious when preparing a nutritious breakfast for children? Both 'quality' and 'quantity' must be considered nutritious. The "Dietary Guidelines for Chinese School aged Children (2022)" recommend that breakfast should have sufficient food and provide 25% to 30% of energy and nutrients throughout the day; The food variety for breakfast should be diverse, and should include three or more of the following foods: cereals and potatoes (such as Mantou, Steamed rolls, whole wheat bread, sweet potatoes, bean Congee, etc.), vegetables and fruits (such as spinach, tomatoes and other fresh vegetables, apples, oranges and other fresh fruits), fish, poultry, meat, eggs, milk and other animal foods (such as eggs, milk, fish, shrimp, chicken, etc.), beans and nuts (such as soybean milk, bean curd jelly served with sauce, tofu, walnuts, peanuts, etc. Carbohydrates are the direct energy source of the brain. Hot, coarse and fine staple foods are preferred in autumn and winter, such as cereals Congee, sweet potato oatmeal Congee (or paste), millet Rice and vegetable roll, etc. Secondly, high-quality protein is essential. High quality protein can provide children with sufficient nutrition and sustained satiety, promoting growth and development. Eggs, milk, yogurt, soybean milk and lean meat are all good choices. Three things: necessary fruits and vegetables to help. Fresh vegetables and fruits can provide vitamins, minerals, and dietary fiber. Apples, oranges, pomelos, bananas, carrots, cabbage, spinach, and others are the "little guardians" that enhance immunity in winter. Do not eat foods that are high in oil, salt, and sugar. Excessive intake of high oil, high salt, and high sugar foods can increase the health risks of chronic diseases such as overweight, obesity, and cardiovascular disease. For children, although Western style pastries, cookies, cream bread, and other foods are delicious, they should be tasted in moderation. It is important to cultivate healthy eating habits from an early age, and avoid or consume "high oil, high salt, and high sugar" foods as much as possible. Kwai breakfast in autumn and winter is effortless, so that the tight time in the morning is no longer an excuse. This paper introduces several breakfast preparation schemes that can be completed quickly: Scheme 1: Kwai sandwich, two pieces of whole wheat bread, with fried eggs, lettuce leaves and a piece of cheese in the middle, press it with a sandwich machine for 3 minutes until it is slightly fragrant, crisp outside and soft inside, with a cup of hot milk and a few nuts, which is nutritionally balanced and delicious. Scheme 2: The fancy Congee uses the appointment function of the electric rice cooker to throw millet, oats, sweet potato pieces, red beans, etc. into the electric rice cooker the night before last, set a time, and there will be sweet and glutinous sweet potato Congee waiting for you in the morning. You can also add some ready to eat oats or crushed nuts to increase the variety of food. At the same time, boil an egg, heat up a steamed bun, cut some seasonal fruits, and have a hearty breakfast. Scheme 3: pumpkin oatmeal Congee, peeled and cut pumpkin into small pieces, boiled with instant oatmeal and milk for 5 minutes, and pressed into a delicate paste; Sprinkle a handful of ripe cashews or walnuts, paired with half a banana, fragrant and warm, perfect as a winter breakfast. Scheme 4: Chinese Kwai combination packs frozen Wonton or dumplings in advance, and directly cooks them in the morning. At the same time, use the waiting time to prepare a cup of milk or soybean milk, and add a piece of fruit, and the traditional Chinese breakfast can also be quickly served. Scheme 5: steamed purple rice and glutinous rice the night before the purple rice Rice and vegetable roll, and kneaded Rice and vegetable roll with minced pork floss, cooked corn and cucumber strips in the morning; Microwave oven on high heat for 30 seconds, with a slight surface temperature; Paired with another cup of yogurt and some seasonal fruits, it is full of nutrients. Tip: Make nutritious breakfast simple. Prepare in advance: On weekends, you can prepare some semi-finished products in advance, such as shrimp paste, meat filling, braised meat, and packaged nuts. Child participation: Older children can participate in the selection of breakfast preparation, and they will be more willing to eat the food they have prepared themselves. Variety: Regularly change the type of breakfast and avoid repeating it for a week to prevent children from getting tired of the same food. Reserved time: Wake up 15 minutes early, have a leisurely meal, and no longer rush. The best education starts from the dining table, and a thoughtful breakfast carries the warmest care for children's health. Starting today, with a nutritious breakfast, inject energy and warmth into children, accompany them to resist the cold of winter, and start each day full of vitality! (New Society)