Whether ingredients are stirred, scrambled, baked or toasted, a nutritious breakfast boasts benefits for kids that stretch far beyond a full tummy.
“It’s essential that families kick-start their bodies every morning from their overnight fast,” said Lauren Kelley, a registered dietitian in the Texas Children’s Adolescent Medicine Clinic. “A balanced breakfast containing at least three of the food groups fuels the brain and body with energy, and gets your child ready for the day.”
Studies show that children who eat breakfast tend to do better in math and have greater memory retention and more motivation to solve complicated problems.
According to Kelley, a balanced breakfast includes two grains, one fruit, one serving of low-fat dairy and possibly a meat. “For example, two slices of whole-grain toast with two tablespoons of peanut butter, one-half of a banana and a glass of skim milk is an ideal breakfast to get kids going and keep them full through the morning,” she said.
If a child has a late lunch period, Kelley suggested including a protein food, which will slow the digestion process and provide long-lasting energy and increased feeling of fullness. “Try adding two egg whites, or a slice of lean ham, or topping toast with peanut butter or low-fat melted cheese, she said.
When planning the first meal of the day, Kelley urges parents to consider the rise and fall of blood sugar.
“Parents should choose a grain that is high in dietary fiber – three grams or more – as well as cereal or a cereal bar that has 12 grams or less of sugar,” Kelley said. “A cereal that is high in sugar and low in fiber will initially raise blood sugar. After blood sugar peaks, it will drop even lower than before the cereal was eaten, causing increased hunger and the desire for larger portions of food in the afternoon.”
Cereal that’s low in sugar and high in fiber will not cause a peak and will provide a more stable, long-lasting energy source, she explained.
Although pastry tarts and granola bars are handy for quick breakfasts, they can be high in sugar, depending on the brand. Parents should read labels carefully.
Preferred breakfast beverage options include low-fat or skim milk, soy milk, low-fat drinkable yogurts or smoothies, homemade breakfast smoothies (made with frozen fruits, low-fat plain yogurt and one to two teaspoons of sugar or Splenda), sugar-free hot chocolate (made with lowfat milk), 100 percent fruit or vegetable juices and water.
“Parents should limit children to six ounces of fruit juice per day,” Kelley said. “Even 100 percent fruit juices are high in sugar and low in fiber. Since juice does not have the same filling effect as a piece of fruit, it usually amounts to extra calories at the end of the day.”
Skipping breakfast is a habit that is learned and it can be a hard one to break.
“If your child is not used to waking up to a meal, start small with dry cereal or toast and help him or her to build the healthy habit of consuming the most important meal of the day,” Kelley said.
