The new school year is right around the corner. For kids, this time of year can mean long days, new friends, and more after school activities. For parents, it often means long carpool lines and hectic mornings. This can make getting a healthy and nourishing breakfast on the table difficult. However, offering a balanced breakfast to your family before school is important for their growth, learning, and development.
Why Is a Balanced Breakfast Important?
Educational Performance Benefits
Studies show that consuming breakfast before school positively affects academic performance. Children who consume breakfast have improved concentration and increased energy levels compared to those who do not eat breakfast before school. Other studies have found that kids who eat breakfast before school have better performance results on vocabulary tests, math problems, and other challenging mental tasks.
The reason for improved performance and energy levels is because our body and our brains need food to use as fuel to function properly. Our brain, unlike our muscles, prefers fuel from food we have recently eaten. When sugar (aka fuel) is low in the blood, people can have difficulty focusing and feeling alert. Eating a breakfast after a night of sleep can help make sure that there is enough sugar (fuel) for the brain to use to get the day started.
Emotional Benefits
Breakfast also helps children deal better with frustration. Feeling so hungry that you get angry or irritated quicker (also known as hangry) does not just apply to adults.
Nutrition Benefits
Eating breakfast helps to add another opportunity to your child’s day to increase nutrient intake. When children skip meals, they have less time throughout the day to consume all the nutrition their growing bodies and developing minds need. Breakfast is a great opportunity to get many different nutrients, but common breakfast foods often include high amounts of fiber, calcium, and Vitamin D, which are necessary for growth, can help with growing as expected, regularity of bowel movements, and can help support the immune system.
Nourishing Breakfast Ideas for Your Kids
Creating nourishing breakfasts that can be placed in your family’s hands fast does not have to be complicated. A well-balanced breakfast should aim to include at least a source of fiber and a source of protein to help keep your child feeling full and energized throughout their morning. Continue reading below for a variety of ideas.
Toast: The base should be a 100% whole wheat or whole grain bread option. From there, go wild with different topping options.
Combinations can include:
- Ricotta cheese + sliced pears + drizzle honey + dash of cinnamon
- Peanut butter or other nut/seed butter + sliced banana + ground flaxseed
- Hummus + sprinkle of feta + sliced cucumber or tomato
- Nut/seed butter + strawberries + cinnamon
- Nut/seed butter + mini chocolate chips + apple slices
- Avocado + egg + tomato
- Cottage cheese + tomato slices
- Smoked salmon + avocado or thin layer of cream cheese
- Low sugar jam+ nut/seed butter
- Goat cheese + fig jam
- Hummus + sliced olives
Yogurt: Try opting for a Greek or Icelandic style yogurt that has higher protein and less sugar than many traditional yogurt options. Offer a variety of toppings to keep them interested, such as berries, sliced fruits, unsweetened dried fruits, sunflower or pumpkin seeds, crushed nuts, low sugar granola, or even a nut butter drizzle.
Whole wheat/whole grain tortilla: You can use a tortilla as a base for any of the above toast options. Some kids can be more inclined to try something new when it is presented in a different way. You can also create breakfast sushi using a tortilla. Spread a layer of a nut/seed butter and add sliced bananas or berries and slice into individual pieces to create the look of a sushi roll.
Bars: Pair with a piece of fruit as they run out the door to catch the bus. Some great options include KIND bars, Rx bars, and Nature Valley protein bars.
Frozen toaster waffles: There are many options available. Try looking for a whole grain/wheat option when possible. High protein options, like Kodiak Cakes, are also great choices if your family needs them. Add a source of protein such as ricotta cheese, peanut butter, or sunflower seed butter along with some fruit to help them stay full throughout the morning.
Eggs: Hard boiled eggs and a piece of fruit is a great fast option for teens rushing out the door. Make ahead Easy Egg Muffin Cups are another quick option. These can be enjoyed with fruit or even smooshed between a whole grain English muffin for a grab and go breakfast sandwich. Other make ahead options can include overnight oatmeal, baked oatmeal, or for something different try chia seed pudding.
Enjoyed this article? Interested in more meal planning ideas that fit your family’s health needs? Book an appointment online with an Avance Care Dietitian by visiting here.
Resources:
Breakfast for Learning: Why the Morning Meal Matters
