The breakfast is an important prerequisite for a safe school. The child is safer moves on the way to school, if it’s been a while awake and energy at breakfast has recorded. Real breakfast ring, get in the morning still no bites down, to motivate, breakfast is hard. A glass of milk, cocoa or even fruit juice should be in any case. Fruit slices and Granola bars can be given for the school. What is a needs-based supply of effort? In General, plant foods and drinks should be dominant, followed by a moderate consumption of animal foods and an economical use of fat – and to sugar-rich foods.
The following products can be integrated distributed over the day or the week in the specified amount of the diet of the effort (Kersting & Blake, 1996). Drinks: 900-1 300 ml per day bread and cereals: 200-300 g / day potatoes, pasta, cereal: 150-250 g per day vegetables: 220-300 g per day of fruits: 220-300 g per day milk/products: 400-450 g per day, meat, sausage: 50-75 g per day eggs: 2-3 eggs per week of fish: 150-200 grams per week, margarine, oil, butter: 30-40 g sugar per day or high-fat sweets and snacks: five meals, and to distinguish three main meals and two snacks are recommended 60-95 g per day. In the following list, you will find a potential meal distribution with the empfholenen time for children and young people (Kersting & Blake, 1996). first breakfast (at home): second between 7 and 8 o’clock breakfast (in the school): between 9 and 10: 00 Lunch: between 12 and 13 o’clock afternoon meals: between 15 and 16: 00 dinner: between 18 and 19: 00 this optimum design of meal can be not always implemented in everyday life, it gives only an indication the meal distribution would look like. It is striking that there are only short distances between meals, which ensures a steady supply of energy and promotes concentration.