Healthy eating is important in all stages of life. Developing healthy eating habits at an early age can help prevent childhood obesity, health problems into adulthood, and can even be crucial for navigating a successful school year. Studies conducted on the significance of breakfast show an increase in students staying on task, indicating that children who eat breakfast have better concentration, sustained attention and are more alert at school. Additionally, staying on task in the classroom may be associated with reduced disruption, producing a more productive learning environment, which results in improvement in academic performance. Here are suggestions to develop a healthy breakfast regimen for your child’s school year.
Eat Healthy Carbohydrates for Energy and Brain Power
Our brain runs off glucose, which we get from eating carbohydrates. The types of carbohydrates you choose for breakfast, will determine how you feel throughout the day. Choosing highly refined options, such as sugary breakfast cereals, muffins, donuts, and fruit juice will leave you feeling hungry shortly after a meal, causing you to eat more. Instead, opt for more nutritious and filling options such as oatmeal, whole wheat bread, high fiber tortillas and whole fruit.
Add Protein for Muscular Health and Increased Satiety
Protein is an important part of all meals. A high protein breakfast helps increase muscle mass and can increase the number of calories burned daily. Protein also increases satiety hormones, leading to better portion control and less snacking throughout the day. It is best to choose proteins that are low in fat, to avoid elevated cholesterol levels. Instead of reaching for the bacon and sausage, consider lean meats like turkey bacon, turkey sausage, Canadian bacon/ham, eggs, or yogurt to get a boost of calcium as well.
Keep it Simple!
Like with most things in life, consistency is key. It can be challenging to prepare breakfast every day if the meals take too long to prepare or if you are trying to include too many new things at once. Stick with some basics that your child enjoys and try one new breakfast item weekly to expand your child’s palate without creating food aversions.
Make it Fun!
Getting your children involved will get them interested in food and will provide an opportunity for quality time spent together. Have them help with simple tasks, such as picking, washing, and adding fruit to yogurt or spreading peanut butter on toast.
Quick Breakfast Ideas:
Peanut Butter Toast – Whole wheat bread, natural peanut butter (Laura Scudders is a great brand and WIC approved), sliced banana, sprinkle of cinnamon. Serve with a glass of 1% milk, yogurt, or both!
Yogurt Parfait – Greek yogurt, fruit of choice, granola, or cereal such as Chex or plain Corn flakes
Breakfast Sandwich – Whole wheat English muffin, 1 egg, ham, 1 slice 2% cheese. Serve with 1% milk and sliced oranges or fruit of choice.
Our dietitian can help you build a healthy meal plan for your family. Please schedule an appointment at 877-800-5722.
Blog post written by Karissa Lucio RD, LD, CDCES, Lone Star Circle of Care Registered Dietitian.
References
Adolphus K, Lawton CL, Dye L. The effects of breakfast on behavior and academic performance in children and adolescents. Front Hum Neurosci. 2013 Aug 8;7:425. doi: 10.3389/fnhum.2013.00425. PMID: 23964220; PMCID: PMC3737458.
Hawley, A. (2018, December 17). Protein, Its what’s for breakfast. nutrition.org. https://nutrition.org/protein-its-whats-for-breakfast/
Wang, K., Niu, Y., Lu, Z., Duo, B., Effah, C. Y., & Guan, L. (2023). The effect of breakfast on childhood obesity: A systematic review and meta-analysis. Frontiers in Nutrition, 10. https://doi.org/10.3389/fnut.2023.1222536
