Do you allow your kids to skip breakfast?
A recent Harvard study linked eating breakfast to higher math scores, decreased hyperactivity, and decreased anxiety & depression. Food is fuel & breakfast provides the body with enough nutrients to keep energy up for several hours, which is one of the reasons why kids should always eat breakfast.
Children need proper nutrition at every meal, and it doesn't have to be boring or complicated. While Choco-donut holes, Pop-Tarts and Sweetie-Flakes are quick and easy, they are not the best choice. Children's taste buds get used to the sugar and their sense of taste distorted. So much so that natural foods don't taste "right" to them.
A sugary breakfast will jolt a young body into a hyper-active response to the sudden spike in sugar, followed by a sudden drop & decrease in energy that will leave them feeling tired, off balance, unfocused and cranky. The lack of nutrients and empty calories will make them crave more sugary foods, and they cycle begins over again. Stop buying the sugary breakfast foods and replace them with fiber rich healthier ones.
I know we give in when we ourselves are tired and not eating properly. Some are dealing with picky eaters and children with special diets or sensory preferences that limit what they can eat. Remember that giving in now because its easier will make the bad habits twice as hard to break later.
If you set an example & an expectation of good eating habits from birth, they will continue throughout childhood and into the teen years. Ideally, the body should have 4-5 smaller meals daily, about 2-3 hours apart, including a little bit of good protein in each, to maintain blood sugar and keep energy up. With our busy lives, school and work schedules, sometimes this is not possible. That is why it is even more important to be sure that the proper nutrients are included in breakfast & in each meal or snack.
Some facts about breakfast:
Empty Calories: Kids who don't eat breakfast are likely to consume more junk food & empty calories throughout the day according to the Nemours Foundation's Center for Children's Health and Media.
Diabetes Risk: Children who eat breakfast are significantly less likely to be diabetic than those who usually don't, according to the American Heart Association.
Weight Management: A study by the National Weight Control Registry shows that eating breakfast helps regulate energy levels and maintain a healthy weight.
Hydration & Elimination: Breakfast helps to re-hydrate the body after 8-10 hours of sleep and it starts the daily elimination process that will remove toxins from the body's cells.
Concentration: According to the American Dietetic Association, people who eat breakfast are better able to concentrate and be more productive throughout the morning.
Stress Management: A study completed by the Mindlab (based at the Sussex Innovation Centre, Brighton) found that regular consumption of breakfast is associated with lower stress levels and reports of better cognitive function & hand-eye coordination.
My daughter was never a "breakfast" kind of kid, partly because she doesn't get hungry until about 10 AM and partly because during school she rarely leaves herself enough time to eat properly & get herself on the bus. (We are working on time management this year!) Over the years I have come up with some creative and stress-free ways to get her to eat something healthy before she leaves for school. I purposely keep healthy items on hand and prepare them on Sunday night so she can grab and go during the week. Cereal is eaten on occasion and when we buy cereal its usually a higer fiber type rather than a sugary, food-colored variety. I don't buy a lot of juices with the exception of orange juice and cranberry juice, on occasion. My daughter generally will not drink bottled juices. I squeeze fresh citrus into our water and make fresh lemonade which she will pour into her water bottle and take to school.
Here are a few of her other favorites:
*I make extra french toast (or omelet) on the weekend so she can grab a portion and warm it up in the toaster oven quickly.
*I buy large containers of Vanilla or Strawberry Yogurt and she dishes out her portion and adds raisins, fresh berries, sunflower seeds or granola that I keep on hand. (I let her add a drop of honey if she needs something a little sweeter. )
*Fresh Watermelon and Strawberries are a favorite. I wash and cut the berries and melon for the week as soon as I come home from the farmer's market. She may or may not add cinnamon or yogurt.
*Apples (or Pears) and string cheese are another favorite. She favors apples and will eat them with the string cheese outside while waiting on our porch for the bus. I always have a variety of fresh fruit in a bowl on our table.
*Seedless Grapes. Easy and delicious. Pop them in the freezer for a cooling sweet treat.
*Whole grain wheat toast and nut butter. She pops a slice or two in the toaster oven and spreads a bit of natural peanut, cashew or hazelnut butter onto the warm toast. She also likes to sprinkle on some cinnamon for taste.
*Oatmeal and applesauce (or raisins) used to be one of her favorites but she doesn't eat it so much anymore. Avoid the instant variety as they contain extra sugar and preservatives. Quick oats take less than 5 minutes to make. Add a bit of applesauce or raisins and cinnamon for flavor.
*Tuna. (Yes you read it correctly) Tuna. My kid loves tuna. Sometimes she will just eat it out of the container. Yes-for breakfast. I let her because if she is eating breakfast on her own, even if its an odd one, well then I'm happy.
What are you making for breakfast?
Tell us in the comments below.
Related Articles:
What Your Child's Food Craving are Telling You
Keep Kids Hydrated
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