Weekday mornings can be hectic – parents are busy getting ready for work, packing lunches, and trying to get the kids out the door for school. Some children, just like adults, also have a hard time waking up or don’t have much of an appetite in the morning. As a result, breakfast may be the meal that gets overlooked.

It’s not surprising that about 16% of children (aged 6 to 11) and 25% of teens don’t always eat breakfast(1). However, the old saying that ‘breakfast is the most important meal of the day’ rings true, especially when it comes to children’s health, well-being, and even their school performance.

Why is Breakfast Important?

Breakfast means ‘breaking the fast’, so it is the first chance to give kids energy to fuel their day and has been shown to have many benefits.

What Are Some Health Benefits to Eating Breakfast?

Fiber

Breakfast is an opportunity for kids to get fiber. Children between 4 to 8 years old need 25 grams of fiber per day(2), and starting with fiber-rich foods helps them meet that goal.

Fiber helps keep them full and supports digestion. Foods with fiber take longer to digest and provide a steady supply of energy, which can help promote a more stable mood and better focus throughout the day.

Fiber is found in fruits and vegetables, whole grains, beans, and lentils. Little Potatoes have two grams of fiber per serving. Try this Greek Potato Breakfast Skillet for a satisfying, veggie-filled breakfast.

Healthier Diets

Eating breakfast helps kids get important nutrients such as calcium, potassium, magnesium, B vitamins, and vitamins C and D—all of which help them grow and stay healthy (3). Plus, studies have found that kids who eat breakfast have  healthier  diets overall compared to those who don’t (4).

Potatoes are a nutritional powerhouse with vitamin C, potassium, magnesium, and other vitamins and minerals, and kids love them, which makes them a great option for breakfast too! (5)

Health Benefits

Starting the day off with a nutritious meal is a smart move. Children who eat breakfast regularly tend to be healthier overall and are less likely to develop some health conditions later in life; this may be because the morning meal is an opportunity to provide nutrients that support growth and well-being (4).

Including nutritious foods like potatoes at breakfast is a heart-healthy choice – potatoes have potassium, which helps regulate blood pressure, and fiber, which helps maintain healthy cholesterol levels.

Impact at School

Eating breakfast gives the brain the energy it needs to function. Studies have shown that children who eat breakfast can concentrate better at school and do better on tasks that require attention, problem-solving, and memory. (6)

Mental Wellness

Eating breakfast has been associated with better emotional and social health(7) .

What Makes a Healthy Breakfast?

A healthy breakfast for kids includes:

  • a serving of fruit or vegetables
  • a whole grain or complex carbohydrate
  • a protein-rich food
  • a calcium-rich food to support children’s growing bones. Milk, yogurt, and cheese are rich in calcium and protein and work well at breakfast.

Here are a few healthy, balanced breakfast ideas:

  • Oatmeal prepared with milk and topped with berries (frozen, thawed berries are a convenient option and just as nutritious as fresh)
  • Whole grain toast with peanut butter, banana slices, and a glass of milk
  • Plain Greek yogurt with strawberries and whole grain cereal
  • Cheesy Egg and Potato Breakfast Bowls

How To Make Busy Mornings Easier

Prepare breakfast in advance and have grab-and-go options ready. Spending an hour meal prepping on the weekend or whenever you have time can go a long way in making mornings easier.

Grab and go Options:

  • Cheesy Egg Cups with Sausage, Peppers and Potatoes – these are great to make in advance because they last for five days in the fridge.
  • Homemade muffins – choose recipes that use whole grain flour or oats and are fruit or vegetable-based, such as banana, zucchini or carrot for added nutrients and fiber.
  • Yogurt cups
  • Hard-boiled eggs
  • Fresh fruit
  • Dry cereal (look for options that have at least 4g of fiber per serving)

Starting the day off with a healthy, balanced breakfast has many benefits for children, including better overall nutrition, enhanced ability to focus at school, and improved emotional and mental health.

To help make mornings easier and more enjoyable, plan ahead and do some meal prep in advance so that the healthy option is the easy option!

References:

  1. Terry, A. L., Wambogo, E., Ansai, N., & Ahluwalia, N. (2020, October). Breakfast intake among children and adolescents: United States, 2015–2018 (NCHS Data Brief No. 386). National Center for Health Statistics. Retrieved from https://www.cdc.gov/nchs/products/databriefs/db386.htm
  2. Dietary Reference Intakes for Individuals Ages 4 Through 18 Years, Including Those Who Are Pregnant or Lactating – Nutrition Standards and Meal Requirements for National School Lunch and Breakfast Programs: Phase I. Proposed Approach for Recommending Revisions – NCBI Bookshelf
  3. Giménez-Legarre N, Miguel-Berges ML, Flores-Barrantes P, Santaliestra-Pasías AM, Moreno LA. Breakfast Characteristics and Its Association with Daily Micronutrients Intake in Children and Adolescents-A Systematic Review and Meta-Analysis. Nutrients. 2020 Oct 20;12(10):3201. doi: 10.3390/nu12103201. PMID: 33092061; PMCID: PMC7589686. Breakfast Characteristics and Its Association with Daily Micronutrients Intake in Children and Adolescents-A Systematic Review and Meta-Analysis – PubMed
  4. Breakfast for Learning: Why the Morning Meal Matters – HealthyChildren.org
  5. US Department of Agriculture. USDA Food Data Centre. https://fdc.nal.usda.gov/food-details/2346402/nutrients
  6. The Effects of Breakfast and Breakfast Composition on Cognition in Children and Adolescents: A Systematic Review – ScienceDirect
  7. Francisco, J., Smith, L., & Juan, P. (2022). Breakfast and psychosocial behavioural problems in young population: The role of status, place, and habits. Frontiers in Nutrition, 9, 871238. https://doi.org/10.3389/fnut.2022.871238 Frontiers | Breakfast and psychosocial behavioural problems in young population: The role of status, place, and habits)