You probably heard it from your own parents: Breakfast is the
most important meal of the day. But now you're the one saying
it - to your sleepy, frazzled, grumpy kids, who insist
"I'm not hungry" as you try to get everyone fed and
moving in the morning.
Even if you eat a healthy morning meal every day, it can be
tough to get kids fueled up in time for school, child care, or a
day of play. But it's important to try. Here's how to
make the morning meal more appealing for everyone.
Why Bother with Breakfast?
Breakfast is a great way to give the body the refueling it
needs. Kids who eat breakfast tend to eat healthier overall and are
more likely to participate in physical activities - two great ways
to help maintain a healthy weight.
Skipping breakfast can make kids feel tired, restless, or
irritable. In the morning, their bodies need to refuel for the day
ahead after going without food for 8 to 12 hours during sleep.
Their mood and energy can drop by midmorning if they don't eat
at least a small morning meal.
Breakfast also can help keep kids' weight in check.
Breakfast kick-starts the body's metabolism, the process by
which the body converts the fuel in food to energy. And when the
metabolism gets moving, the body starts burning calories.
Also, people who don't eat breakfast often consume more
calories throughout the day and are more likely to be overweight
than those who skip lunch. That's because someone who skips
breakfast is likely to get famished before lunchtime and snack
on high-calorie foods or overeat at lunch.
Breakfast Brain Power
It's important for kids to have breakfast every day, but
what they eat in the morning is crucial too. Choosing
breakfast foods that are rich in whole grains, fiber, and protein
while low in added sugar may boost kids' attention span,
concentration, and memory - which they need to learn in school.
Research also has shown that kids who eat breakfast get fiber,
calcium, and other important nutrients. They also tend to keep
their weight under control, have lower blood cholesterol levels and
fewer absences from school, and make fewer trips to the school
nurse with stomach complaints related to hunger.
Making Breakfast Happen
It would be great to serve whole-grain waffles, fresh fruit, and
low-fat milk each morning. But it can be difficult to make a
healthy breakfast happen when you're rushing to get yourself
and the kids ready in the morning and juggling the general
household chaos.
So try these practical suggestions to ensure that - even in a
rush - your kids get a good breakfast before they're out the
door:
- stock your kitchen with healthy breakfast options
- prepare as much as you can the night before (gets dishes and
utensils ready, cut up fruit, etc.)
- get everyone up 10 minutes earlier
- let kids help plan and prepare breakfast
- have grab-and-go alternatives (fresh fruit, individual boxes
of cereal, yogurt or smoothies, trail-mix) on days when there is
little or no time to eat
If kids aren't hungry first thing in the morning, be sure to
pack a breakfast that they can eat a little later on the bus or
between classes. Fresh fruit, cereal, nuts, or half a peanut butter
and banana sandwich are nutritious, easy to make, and easy for kids
to take along.
You may also want to check out the breakfasts offered at
school or daycare. Some offer breakfasts and provide them at free
or reduced prices for families with limited incomes. If your child
eats breakfast outside the home, talk with him or her
about how to make healthy selections.
What
not
to serve for breakfast is important too. Sure, toaster pastries and
some breakfast bars are portable, easy, and appealing to kids. But
many have no more nutritional value than a candy bar and are
high in sugar and calories. Read the nutrition labels carefully
before you toss these breakfast bars and pastries into your
shopping cart.
Breakfast Ideas to Try
The morning meal doesn't have to be all about traditional
breakfast items. You can mix it up to include different foods, even
the leftovers from last night's dinner, and still provide the
nutrients and energy kids need for the day.
Try to serve a balanced breakfast that includes some
carbohydrates, protein, and fiber. Carbohydrates are a good source
of immediate energy for the body. Energy from protein tends to kick
in after the carbs are used up. Fiber helps provide a feeling of
fullness and, therefore, discourages overeating. And when combined
with adequate liquid consumption, fiber helps move food through the
digestive system, preventing constipation and lowering
cholesterol.
Good sources of these nutrients include:
- carbohydrates:
whole-grain cereals, brown rice, whole-grain breads and muffins,
fruits, vegetables
- protein:
low-fat or nonfat dairy products, lean meats, eggs, nuts
(including nut butters), seeds, and cooked dried beans
- fiber:
whole-grain breads, waffles, and cereals; brown rice, bran, and
other grains; fruits, vegetables, beans, and nuts
Here are some ideas for healthy breakfasts to try:
- whole-grain cereal topped with fruit and a cup of yogurt
- whole-grain waffles topped with peanut butter, fruit, or
ricotta cheese
- whole-wheat pita stuffed with sliced hard-cooked eggs
- hot cereal topped with cinnamon, nutmeg, allspice, or
cloves
- peanut butter on a bagel with fresh fruit (banana or apple
wedges) and low-fat milk
- breakfast smoothie (milk, fruit, and teaspoon of bran,
whirled in a blender)
- vegetable omelet with a bran muffin and orange juice
- bran muffin and yogurt with berries
- hummus on whole-wheat toast and milk
- lean turkey on a toasted English muffin and vegetable
juice
- heated leftover rice with chopped apples, nuts, and cinnamon,
plus fruit juice
- cream cheese and fresh fruit, such as sliced strawberries, on
a bread or a bagel
- shredded cheese on a whole-wheat tortilla, folded in half and
microwaved for 20 seconds and topped with salsa
And don't forget how important your good example is. Let
your child see you making time to enjoy breakfast every day. Even
if you just wash down some whole-wheat toast and a banana with a
glass of juice or milk, you're showing how important it is to
face the day only after refueling your brain and body with a
healthy morning meal.
Reviewed by:
Mary L. Gavin, MD
Date reviewed: July 2006
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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