The Importance of Breakfast for Kids
Lauren Coin
| 3 min read
A good breakfast can set you up for a successful, productive day. The morning meal is especially important for children who need fuel and nutrients to play, learn and grow.
What are the benefits of breakfast?
The time-honored “most important meal of the day” has many benefits. If balanced in healthy fats, protein and fiber-rich carbohydrates, it can boost and supply energy levels throughout the day.
Eating breakfast can also improve your heart health, as mornings are when your body uses blood sugar most effectively, according to the Cleveland Clinic.
Why do kids need breakfast?
Skipping breakfast can impair a child’s ability to learn and concentrate at school, according to the Food Research and Action Center (FRAC).This is because breakfast provides the much-needed fuel to stay alert and focused, especially in the classroom. Children who eat breakfast perform better on standardized tests and have significantly higher scores in spelling, reading and math compared to those who skip breakfast.
The FRAC also found that behavioral, emotional and mental health problems are more prevalent among children who are experiencing hunger.
Not eating breakfast is also associated with health risks. A 2019 review study published in the National Library of Medicine found children who skip breakfast are at higher risk to be or become overweight or obese. Approximately one in five children and adolescents in the United States have obesity, according to the U.S. Centers for Disease Control and Prevention.
How can I make breakfast easier?
If you find yourself consistently running out of time in the morning for a hearty breakfast, one way to make the meal easier is by prepping the night before. Some examples of this are hard boiling eggs or slicing up fruit. Also, make sure to have grab-and-go options available, such as an apple or granola bar.
Breakfast doesn’t have to be boring. The U.S. Food and Drug Administration says to provide children with a wide variety of things to munch on, and don’t be scared to go beyond the traditional breakfast foods. If they would rather eat leftovers from last night’s dinner, consider it as an option as long as you maintain a healthy balance.
Healthy breakfast options for kids
While it might be easy to reach for sugary cereals or greasy meats, it’s crucial for kids to eat a nutritious meal. According to Johns Hopkins Medicine, protein should be the main focus of breakfast, accompanied by fruits, vegetables and whole grains. Protein helps build and repair muscles and supports the immune system.
Healthy fats, such as avocado, nuts or nut butters, can add flavor and help improve heart health and blood sugar control.
Here are some healthy breakfast options for kids to enjoy:
- Eggs
- Yogurt
- Fruit
- Cheese
- Oatmeal
- Peanut butter
- Whole grains
Photo credit: Getty Images
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