Breakfast is a very important meal for children. During sleep the body continues to use calories and upon waking energy supplies are low. They need to “refuel” for the coming day. Because they are often hungry, and should be, breakfast provides a great opportunity to offer foods that are high in nutritional value.

Many studies show that children who eat a healthy breakfast:

• Are healthier in general, keep their weight under control and have lower blood cholesterol levels
• Take fewer sick days
• Have reduced visits to the nurse’s office with a stomach ache
• Obtain higher math and reading scores
• Have increased attention spans, memory and improved behavior

Children who eat breakfast are more likely to consume foods with adequate levels of vitamins, such as riboflavin (B2), vitamin A, C, B12, and folate along with minerals, such as calcium, phosphorus and magnesium. Those nutrients are key for growth and development.

Children who skip breakfast generally do not make up for the missed calories at other meals. Often, because they are over-hungry, they will eat fast foods of lower nutritional value and likely overeat to compensate.

Breakfast Ideas

A mix of carbohydrates, lean protein and high fiber foods are the best choices for breakfast. The body will first use the carbohydrates as a source of energy; the protein will digest more slowly, providing energy for later, and the fiber will add a feeling of fullness and aids in digestion.

Some choices might include:

Carbohydrates: whole grain breads, bagels, cereals, waffles, pitas, tortillas, fruits and vegetables

Protein: low-fat dairy products, cheese, nuts, peanut or other nut butters, seeds, eggs, beans, and lean meats such as ham

Fiber: whole grain granola bars, muffins, bran, fruit, vegetables, nuts and beans

Plan Ahead

A healthy breakfast doesn’t have to be time-consuming and involved. A little preparation and shopping in advance will have you prepared for nutritious options.

• Stock your kitchen with healthy breakfast choices.
• Prepare as much as you can the night before (get dishes and utensils ready, cut up fruit, etc.).
• Get everyone up 10 minutes earlier.
• Let kids help plan and prepare breakfast.
• Have grab-and-go alternatives (fresh fruit, individual boxes of cereal, yogurt or smoothies, trail-mix, granola bars) on days when there is little or no time to eat.

Smoothies can be a very nutritious and tasty breakfast. Here’s a recipe your child will enjoy:

Orange-Pineapple Smoothie

• 1 cup orange juice
• 2 cups pineapple chunks packed in their own juice, drained
• 1 banana
• 1/4 cup skim milk
• 2 Tbsp. honey
• 4-5 ice cubes

Place all ingredients in a blender and purée until smooth.

Makes two servings. Per serving: 326 calories, 0 grams total fat (0 grams saturated fat), 80 grams carbohydrate, 2 grams protein, 4 grams dietary fiber, 38 mg sodium.