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Adolescent breakfast best with vegetables
Adolescence is a crucial phase of growth and development, during which the body's nutritional needs are high and highly sensitive. If these needs aren't met properly, it can lead to various deficiencies that may affect physical and mental health. Experts emphasize that including vegetables in breakfast can significantly support healthy growth in children.
Professor Huang Guowei, dean of the School of Public Health at Tianjin Medical University and vice-chair of the City’s Nutrition Society, points out that despite repeated warnings from nutrition experts, many children still skip or neglect breakfast. Morning activities and studies require sufficient energy, so breakfast should provide about one-third of the day’s total calories.
Huang highlights that many children’s breakfasts typically consist of dairy products, eggs, soy milk, porridge, bread, and fried foods — all of which are rich in proteins, fats, and carbohydrates but tend to be acidic. In contrast, vegetables are packed with carotene, water-soluble vitamins, and minerals like calcium, potassium, and magnesium, which are alkaline in nature. Including vegetables in the morning meal helps maintain acid-base balance in the body.
A well-balanced breakfast for adolescents should include a mix of whole grains, vegetables, milk, nuts, legumes, and a small amount of animal-based food. During this period of rapid bone development, adequate calcium intake is essential. However, many students in China consume less than half the recommended amount of calcium. To address this, they should regularly consume milk and legumes.
Iron deficiency anemia is also common among schoolchildren. Encouraging the consumption of vitamin C-rich foods can help improve iron absorption. Girls, in particular, should eat seafood occasionally to boost iodine intake, which is vital for their overall development.
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