The importance of children eating breakfast should not be overlooked. Many children attend school without having breakfast beforehand. Scientific research indicates that not having breakfast can lead to overeating throughout the day. Yes, that’s right, a couple of hundred calories first thing in the morning can stop you from binge eating 400-500 calories later in the day. This is one of the reasons that eating breakfast assists with weight loss.

Just consider, a child eats an evening meal then sleeps for 8-10 hours and now they are heading to school for the day. But if they don’t have breakfast they have no fuel for the day ahead. That is like trying to run your car without any fuel in the tank.

Is it reasonable to expect a child to perform well without providing the tools to accomplish it? If they become hungry during class they will lose focus and possibly even start snacking on the nearest food source. It could be cookies, crisps or chocolate which will provide a temporary burst of energy that will quickly be exhausted leaving them hungry again.

Another contributing aspect to the importance of children eating breakfast could be referred to as ‘brain food’. When a child is hungry a kind of lethargy hits them making it harder for them to concentrate. So providing them with a healthy, satisfying breakfast can also help their cognitive function and therefore their academic performance.

Do you know why breakfast is called breakfast?… Because it is time to break your fast. This means it is time to eat again after not eating for several hours.

Of course, getting a child to each breakfast can be a challenge. Every child is different and has their likes and dislikes. My daughter would be quite happy to go to school without eating anything but I don’t allow her to do that. To be honest, I’m happy to not eat breakfast but I have to force myself to eat in order to provide a good example to her, even if I only eat a piece of fruit. So what can you give your child for breakfast to provide energy and help them focus without adding excess calories from fat and sugar which can lead to weight gain.

Here are some healthy breakfast ideas for children.

1. Cereal is an easy choice. But there are healthy cereals and unhealthy cereals. Try choosing cereals with no added sugar or cereals containing dried fruits to add sweetness. Oatmeal with honey is an excellent choice since oats are slow burning and contain lots of fiber to help satisfy hunger for longer.
2. Milk is required for strong, healthy bones but talk to your physician and see what they recommend. They may suggest a reduced fat, calcium enriched milk for your child. But whatever milk they consume they need calcium to build strong bones and teeth.
3. Fruit is another component of a healthy breakfast. It could be a piece of fruit or a glass of unsweetened fruit juice. It is important that it be unsweetened 100% fruit juice as this not only provides important nutrients, it also avoids excessive sugars. If your child finds pure juice too strong tasting you can dilute with water.
4. You could also add dried or sliced fruit to the cereal to add sweetness and reduce the need for added sugar. Or you could add fresh fruit to natural unsweetened yogurt. When strawberries are in season try throwing 6 in a bowl and microwaving them for 1 (one) minute, this makes the juice come out, then just add half a cup of natural or vanilla yogurt. Yummy!
5. A boiled egg with a slice of whole wheat or multi grain toast is another good choice. Bread should always be brown/whole wheat/multi grain as these are higher in fiber giving them a lower glycemic index which means they take longer to digest and therefore satisfy hunger for longer.
6. Baked beans on toast is recognized as a balanced meal. Again, always select wholegrain or multi grain bread.
7. A fruit smoothie is a delicious breakfast option just add fresh fruit, juice, a dollop of low fat yogurt and 1 (one) raw egg to the blender and blend.

As you can see, there are plenty of healthy options available. You should always encourage your child to have a habit of eating a healthy breakfast.

Children learn from experience and you need to set a good example by eating breakfast yourself. Your children will see you eating and will mimic your behavior. If you routinely skip breakfast, don’t be surprised if your child starts doing the same. They don’t respect rules of ‘do what I say not what I do’. They respect rules that you abide by yourself. Setting an example makes them more willing to follow your rules.

This post does not constitute medical advice nor should it be substituted for professional medical advice. This post titled “The importance of children eating breakfast” is intended for informational purposes only.

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