Breakfast: Fuel for School

Emily Finnan is a Registered Dietitian in the Clinical Nutrition department at Franciscan Hospital for Children.  If you have nutrition-related questions, please email us at info@fhfc.org or call 617-254-3800 x1350.

Breakfast is the most commonly skipped meal, often because parents and kids think they don’t have enough time in the midst of the before-school rush hour. But do not overlook breakfast! There’s a reason it’s often called “the most important meal of the day.”  Kids from pre-K to high school benefit from a healthy breakfast.

Benefits of Breakfast

The benefits of breakfast are clear. Kids who regularly eat breakfast are more likely to have better grades, test scores, and improved school performance, especially in math.¹ School breakfast programs have even been shown to reduce absences.²  In the short-term, breakfast may improve alertness, motivation, and concentration, in part by staving off hunger.³ Long-term, regular breakfast can become part of a ritual that “kick-starts” learning.²

Breakfast isn’t just important for success at school, but also for maintaining good nutrition and a healthy weight. Compared to kids who don’t eat breakfast, kids who eat breakfast regularly tend to eat less fat and more fiber throughout the day.³ They are also more likely to have diets that meet the recommended amounts of vitamins and minerals – especially if they eat breakfast cereals!⁴ Additionally, kids who eat breakfast are less likely to be overweight, and more likely to be physically active and have lower cholesterol.^3,5

Best Breakfasts

The best breakfasts have variety; including foods from a variety of different foods groups.  Aim for a breakfast that provides both protein and fiber.  These nutrients help kids feel full so they can focus on learning instead of counting down to lunchtime!

• Protein is a necessary nutrient for kids to grow. For breakfast, some animal-based protein options are eggs, yogurt (especially Greek yogurt), milk, and cheese. Nuts and seeds are a great plant-based protein breakfast option. Grains contain some protein too. Sausages, bacon, and other processed breakfast meats are a good source of protein, but a less healthy option compared to unprocessed meats like grilled chicken, turkey breasts, and pork chops. Try not to include them at every breakfast and opt for another protein source!
• Fiber is also important for healthy cholesterol levels, digestive health, and more. Some great breakfast fiber options are fruits and vegetables, nuts and seeds, and whole-grain toast, bagels, waffles, cereals, and oatmeal.

Easy Breezy Breakfast Ideas

Click the image below or here to view our infographic filled with easy ways to help make breakfast simple, quick and stress-free! Always have a few “breakfast bases” on hand that can be prepared in minutes and are high in fiber and/or protein. Add a favorite “add-in” from the list for added flavor and nutrition. Breakfast is ready!

This blog was published as a part of the Back-to-School Boost campaign. To learn more, please click here.

References: 1. Link | 2. Link | 3. Link | 4. Link | 5. Link