Breakfast really is the “most important meal of the day.” Kids who eat breakfast tend to eat healthier overall, get more physical activity, and maintain a healthy body weight. Helping kids build healthful eating habits, including eating a nutritious breakfast, can build a foundation of eating right. But, making sure you have a good breakfast every day is a challenge. So, why is breakfast important and how can you make it easier on the whole family?
- Breakfast provides key nutrients. Besides being fuel for your body, breakfast also provides key nutrients. Children who eat breakfast are more likely to meet their overall nutritional needs. In fact, studies show that children who eat breakfast eat more fruit, drink more milk, and consume less saturated fat than those who don't eat breakfast. When children skip breakfast, they generally don't make up for key nutrients missed in that first meal, like iron, calcium and protein, later in the day.
- Breakfast helps combat obesity. Kick-starting your child's day with a healthy meal may even help combat obesity. Research supports that those who eat breakfast are less likely to be overweight than those who do not. The theory is that breakfast plays an important role in regulating appetite, hormone levels and the number of calories we burn throughout the day.
- Breakfast eaters tend to perform better in school. Breakfast eaters have better test scores, improved memory and focus, and are less likely to be absent or tardy. Schools with breakfast programs report fewer behavioral problems and visits to the school nurse.
Carbohydrate-rich breakfast foods
- Oatmeal
- Whole wheat bread, pita or tortilla
- Corn tortilla
- Fresh or frozen fruit
- Whole grain cereals (low sugar)
Proteins/ Fat energy supplier
- Peanut butter
- Eggs/egg whites
- Bacon/ham/Roasted Chicken/ Turkey meat
- Beans
- Almonds/nuts
- Avocado
Carbohydrates + protein
- 1% or skim milk
- Low-fat Greek or plain yogurt
- Low-sugar fruit yogurt
- Reduced-fat cheese (cheddar, mozzarella, Swiss, etc.)
- Get up 10 to 15 minutes early.
- Prep for the week or the night before whenever possible:
- chop fruits and veggies
- make slow cooker oatmeal, a veggie egg bake or breakfast muffins
- set out cooking ingredients and utensils
- fill portion-size bags of trail mix or cereal
- Stock your pantry and have plenty grab and go items such as:
- fresh or cut up fruit yogurt cups and smoothies
- hard boiled eggs
- whole grain and low sugar cereals and waffles
Reference:
- https://www.childrens.com/health-wellness/the-secret-to-better-grades-might-be-a-better-breakfast
- https://www.healthychildren.org/English/healthy-living/nutrition/Pages/default.aspx
- https://fincher-stgeorge.weebly.com/uploads/1/3/7/0/137053343/breakfast_for_learning__why_the_morning_meal_matters_-_healthychildren.org
- https://www.chrichmond.org/services/gastroenterology-and-nutrition/feeding/the-importance-of-breakfast
- https://www.childrens.com/health-wellness/the-secret-to-better-grades-might-be-a-better-breakfast
- https://www.allinahealth.org/healthysetgo/thrive/rise-and-dine-the-importance-of-breakfast-for-kids