Mornings can be hectic for many families, especially those with school-aged children. Finding time for a proper breakfast can be difficult in the rush to get everyone ready and out the door on time. Unfortunately, many children often end up skipping breakfast altogether. But did you know that breakfast is one of the most important meals of the day, skipping breakfast can actually make it harder for children to focus and learn at school?
WHY IS BREAKFAST IMPORTANT FOR YOUR CHILD?
Eating breakfast has a big impact on how well children do in school. Studies have found that children who eat breakfast tend to have higher test scores, remember things better, and stay more focused than those who skip it.
Here’s WHY…
Just like our muscles need food for energy, our brains do too. While our muscles can use energy stored from yesterday’s meals, our brains prefer fresh energy from what we eat now.
When our brain doesn’t have enough glucose (blood sugar) for fuel, we can’t concentrate as well or feel as awake. Eating breakfast helps bring our blood sugar levels back to normal after not eating while we were asleep. That’s why people say breakfast is the most important meal of the day. So, breakfast basically tells our bodies and brains, “Wake up! It’s time to get moving.”
Furthermore, breakfast isn’t just about fueling your body; it’s also packed with essential nutrients. Children who eat breakfast are more likely to get all the nutrients they need. Studies show they eat more fruit, drink more milk, and consume less unhealthy fats than those who skip breakfast. When children skip breakfast, they often don’t make up for those missed nutrients later in the day, like B vitamins, iron, calcium, vitamin D and protein.
Starting the day with a healthy breakfast might even help prevent obesity. Research suggests that breakfast eaters are less likely to be overweight. Breakfast helps regulate appetite, hormone levels, and the number of calories we burn throughout the day. So, it’s a win-win for health and wellbeing!
WHAT SHOULD YOU GIVE YOUR CHILD FOR BREAKFAST?
To ensure your children get the nutrition they need in the morning, aim for a balanced breakfast featuring a mix of wholesome foods.
CARBOHYDRATES are essential fuel for the brain, helping kickstart thinking and learning. Look for whole grains, milk, fruits, and veggies. Check for “whole wheat” or “whole grain” listed first on the ingredients to identify whole grain products.
PROTEIN is crucial for maintaining energy levels and feeling full until lunchtime. Include foods like meat, beans, eggs, milk, yogurt, and cheese to ensure your breakfast is packed with this important nutrient.
While FRUITS are a staple breakfast item, let’s not forget about VEGETABLES. Research shows that children need repeated exposure to new foods before they’ll eat it willingly. So, if your child isn’t into veggies, try incorporating them into breakfast as well.
Making vegetables a regular part of every meal, including breakfast, can help normalise their consumption. Plus, young children often eat more earlier in the day, making breakfast the perfect time to introduce or reintroduce veggies.
Here’s a list of healthy breakfast options that children will enjoy. Just pick a carbohydrate food for fuel and a protein or healthy fat to keep that energy flowing throughout the day.
Cold Cereal
Cold cereal is a convenient and quick breakfast choice for many families, especially for picky eaters. However, it’s important to be mindful of the sugar content in many commercial cereals, particularly for babies and young children.
Opting for lower-sugar cereal options can help reduce their intake of added sugars. Additionally, adding nutritious toppings like fruit, nut butter, seeds, or even yogurt can enhance the nutritional value of the breakfast and provide a good dose of essential nutrients. This way, you can still enjoy the convenience of cereal while ensuring that your child starts their day with a balanced and nutritious meal.
Pancakes/Waffles
Pancakes or Waffles are a great option for easy meal prep on busy mornings. Here’s a neat trick: Make your favourite pancake/waffle recipe and let them cool on a cooling rack. Then, layer the pancakes/waffles between wax paper in a freezer-safe container and freeze them for later.
When school mornings get hectic, simply grab a pancake/waffle or two from the freezer and pop them in the toaster. They’ll warm up quickly and be ready in a snap!
To boost the protein, healthy fat, and fiber content of this school breakfast idea, consider adding your little one’s favourite fruit and nut or seed butter as toppings. It’s a delicious and nutritious way to start the day!
Muffins
When school mornings are rushed, sometimes the only option is to eat breakfast on the go. These muffins are the perfect solution for busy children as they can be easily enjoyed in the car. Prepare these muffins ahead of time and freeze them for those hectic mornings. They’ll be ready to grab and eat, ensuring your child starts the day with a nutritious meal even when time is tight.
Banana Bread
Banana bread is an excellent choice for a school breakfast that can be prepared ahead of time. It’s simple, delicious, and sure to please your children. Plus, its high fiber content will keep them feeling full and satisfied while promoting good gut health.
After baking and cooling the banana bread, I suggest slicing it and freezing it for convenience. On busy school mornings, simply defrost some banana bread slices for a quick and delicious grab-and-go breakfast option. It’s a stress-free way to ensure your children start their day with a nutritious meal, even when time is short.
Oatmeal
Oatmeal is a fantastic breakfast option for families because it’s so versatile. You can prepare a base oatmeal and then let each person customize their own toppings according to their preferences. Whether it’s fresh fruit, nuts, seeds, honey, or even a sprinkle of chocolate chips, everyone can make their oatmeal just the way they like it. It’s a delicious and customizable breakfast that’s sure to please everyone at the table!
Overnight Oats
Overnight oats are a fantastic choice for giving your children a nutritious kickstart to their day. Packed with fiber and essential vitamins and minerals, oats provide a wholesome foundation for a healthy breakfast.
You can prepare them ahead of time, making busy mornings a breeze. Get your children involved in breakfast prep by letting them customize their oats with their favorite toppings. From fruits to nuts to seeds, the options are endless, making this breakfast idea incredibly versatile and fun for the whole family!
Hard-Boiled Eggs
Hard-boiled eggs are a fantastic option for breakfast meal prep since they can last in the fridge for up to a week and are easy to make. They’re packed with protein and can be incorporated into many breakfast dishes.
For a well-balanced school breakfast, I recommend serving hard-boiled eggs with some fruit, like sliced oranges, bananas, or berries, and whole grain toast. This combination provides a good balance of protein, carbohydrates, and vitamins to keep your child fueled and focused throughout the morning.
Toast
Toast is a versatile breakfast option that pairs well with a variety of toppings. Whether you prefer classic toppings like peanut butter or jam, or you’re more adventurous with toppings like avocado or scrambled eggs, there’s something for everyone. Toast allows for endless creativity and customization, making it a delicious and satisfying breakfast choice.
Smoothies
Smoothies are a fantastic school breakfast idea! They’re not only delicious but also packed with nutrients for children. Plus, smoothies are highly customizable, allowing you to mix in all sorts of ingredients to suit your child’s taste.
To boost the protein and fiber content of your child’s smoothie, consider adding some Greek yogurt and/or chia seeds. These ingredients provide an extra nutritional punch to keep them fueled until lunchtime.
For some smoothie inspiration, check out this blog post for ideas tailored specifically for picky eaters. With a little creativity, you can create smoothies that your child will love and benefit from nutritionally!
Chia Pudding
This chia pudding recipe is super easy and only needs 3 ingredients! Just spend 5 minutes preparing it the night before school, then pop it in the fridge overnight. In the morning, it’s ready to serve!
Yogurt Parfaits
Yogurt parfaits are not only a fun and easy school breakfast option that you can prep ahead of time, but they’re also packed with protein and probiotics, which are beneficial for your children’s digestive health.
Get your children involved by customising these parfaits! Let them add their favorite nuts, seeds, or fruits to make it extra special. This not only makes breakfast more enjoyable, but it also encourages them to explore new flavors and textures.
Granola Bars
Store-bought granola bars often pack a punch of sugar and lack other important nutrients like protein and fiber, leaving them less filling for a school breakfast.
Homemade granola bars loaded with protein, fiber, and healthy fats, keeping your child feeling full and satisfied throughout the morning. Best of all, you can make them ahead of time and tailor them to your child’s taste preferences!
HOW TO ENCOURAGE NON-BREAKFAST EATERS TO EAT BREAKFAST
You, parents, play a big role in showing your child that breakfast is important and delicious. Here are some ideas to help encourage your child, especially if they’re not big on breakfast:
- Lead by Example: Sit down and enjoy breakfast with your child. Show them that breakfast is a nice time to start the day together.
- Try Smoothies: If your child isn’t keen on traditional breakfast foods, try making a tasty smoothie with milk, yogurt, and fruit like a banana. It’s a fun and healthy option.
- Small Meals: If your child isn’t hungry first thing, offer a small breakfast like a bowl of oatmeal/cereal , a piece of fruit, small scoop of yogurt with fruit or an hard-boiled egg.
- Preparation: If mornings are hectic, prepare breakfast the night before, such as overnight oats, hard-boiled eggs, muffins, pancakes, or French toast, etc. These quick options can be paired with a glass of milk or eaten on the go.
- Get Creative: For picky eaters, think outside the box. Try nasi lemak, roti canai, yogurt parfait, granola bar, etc.
- Respect Independence: If your older child refuses breakfast, don’t stress. They might be asserting their independence. Offer them a piece of fruit or toast to take with them on the way to school. Alternatively, let them pick out their own healthy breakfast options when you’re grocery shopping. Giving them a bit of control can help them feel more invested in their morning routine.
BOTTOM LINE
Breakfast plays a crucial role in children’s health, mood, and academic performance. It provides the essential nutrients and energy needed to fuel their bodies and minds for the day ahead. While mornings may be busy, it’s worth investing the time and effort to ensure that your child starts their day with a nutritious breakfast.
By fostering healthy breakfast habits and incorporating creativity and patience into your morning routine, you can set your child up for success and help them thrive both academically and physically. It’s a small but significant way to support their overall well-being and development.
For more breakfast ideas, check out my FREE RESOURCES page to download Breakfast Ideas for Children.
Spread cooked spinach over bottom of cooked pie crust, then sprinkle shredded cheese.
Pour egg and milk mixture over spinach and cheese.
