A balanced breakfast offers many health benefits to children, including helping them get enough calories to support their growth and providing vitamins and minerals that help prevent nutrient deficiencies. Aside from health benefits, eating breakfast may also support children’s academic performance.
Skipping Breakfast
Breakfast gets its name from “break” and “fast,” because it is the meal eaten when you “break” the overnight “fast” from food. Yet, many people, youth included, aren’t eating anything until late morning or even lunch. Breakfast is the most-skipped meal of the day, which, for some, means going 15 to 17 hours without food. On average, 13% of school-aged kids and 27% of 12 to 19-year-olds skip breakfast. Everyone can benefit from eating breakfast more often, and developing the habit of eating breakfast may help children and adolescents instill a healthy habit that can be carried over into adulthood.
There could be many reasons for skipping breakfast. Students may not feel very hungry before leaving for school or would rather sleep later than leave time to eat. Some youth may skip breakfast as a form of restriction to avoid weight gain. Regardless of the reason, skipping breakfast, which is often referred to as “the most-important meal of the day,” means missing out on the benefits of breakfast.
Benefits of Breakfast
School Performance
Breakfast gives the body the energy it needs to start the day well. Research supports a positive link between eating breakfast and cognitive and academic performance. More specifically, students who eat breakfast have better focus, problem-solving ability, and improved memory. A 2019 study found students who frequently ate breakfast scored higher in academic performance than students who skipped breakfast. In the classroom, kids who eat breakfast are better behaved and get along with other children better. For kids who play sports after school, eating breakfast helps keep energy levels high and improves sport-related skills.
Nutrients
Breakfast foods can be leading contributors of essential nutrients. Common breakfast staples include dairy (such as milk or yogurt), whole grains (like toast), oatmeal and cereal, and fruits or fruit juices. Milk, yogurt, and eggs offer a source of protein to build and repair muscle tissue. Many hormones and antibodies are made from proteins. Calcium and vitamin D found in milk, yogurt, and eggs contribute to bone development. Oatmeal and whole grain breads and cereals provide fiber which helps prevent diabetes, heart disease, and some types of cancer. Vitamin C from orange juice or other fruits aids immunity.
Aim for two to three food groups in each breakfast to provide diverse nutrients and stay full longer. For example, 100% whole grain toast and peanut butter, or two hard boiled eggs and 1 cup of 100% orange juice.
Energy Balance
Adolescents who eat breakfast are less likely to become overweight or obese. There are several contributors to this. For instance, those who skip breakfast may become over-hungry later in the day and overeat or choose less-nutritious options. Those who eat breakfast are more likely to exercise throughout the day because of increased energy. Eating in the morning kick-starts your metabolism to start burning calories earlier in the day.
Tips
While most people will agree it is important for students to eat breakfast, the harder part is making sure the meal happens. Here are some tips to help remove barriers to breakfast.
- Prioritize earlier bedtimes. If kids have a hard time waking up in time to sit down for breakfast, consider making bedtime earlier.
- Prepare ahead. Utilize weekends or weeknights to prepare breakfast foods, such as overnight oats, energy bites, egg muffins, hard-boiled eggs, or smoothies.
- Keep grab-n-go items on hand. Examples include cheese sticks, yogurt cups, whole fruit, trail mix, dry cereal, granola, or protein bars.
- Involve your kids! Children are more likely to consume breakfast if they are involved in the planning and preparation. Let them pick out recipes, go grocery shopping, and help in the kitchen. Meal planning, grocery shopping, and preparing food are important skills that help create and maintain healthy habits.
- Eat breakfast at school or a childcare center. Most schools and many childcare centers provide a breakfast option. Check with the school or center to see if this is an option. Ask if they participate in the National School Breakfast Program or Child and Adult Care Food Program. Schools and centers that participate in these federal nutrition programs can provide breakfast to all students and offer a free or reduced price for qualifying families.
For more ideas on delicious breakfasts, check out the recipes in our article, Recipes for a Nutritious Breakfast.
PHOTO: Portrait of brother and sister having fun together eating breakfast strawberries in kitchen (iStock – Paperkites)
