While it may seem like a cliché, breakfast really can prove to be the most important meal of the day for your growing child.
A healthy breakfast gives your child the energy he or she needs to function better at school by improving attentiveness. Breakfast also can keep a child’s blood sugar levels up, meaning he or she is less likely to overeat throughout the day. According to KidsHealth.org, children who don’t eat a healthy breakfast have a higher body mass index (BMI) than those who do.
In addition to simply eating breakfast each morning, your child should be eating a healthy breakfast. This means choosing a complex carbohydrate along with a lean protein source from a few different food groups, such as having a mix of whole grains, fruits, or vegetables and a low-fat dairy or soy product. Consider the following options:
Whole Grains: Cereal, a slice of bread, English muffin, or miniature bagel
Low-Fat Dairy: Low-fat milk (one option could be making a smoothie), low-fat cheese, or low-fat yogurt
Fruits or Vegetables: Mixed berries, apple slices, bananas, carrots, or sliced peppers in an omelet
Protein Sources: Eggs, turkey bacon, or soy meat products
If time is an issue, consider buying pre-packaged, on-the-go breakfast items. These can include fruit, low-fat yogurt smoothies, or whole-grain breakfast or granola bars. Preparing breakfast the night before your child goes to school or even waking up as few as 15 minutes earlier can make a difference in your child’s health.
Your child looks up to you as a role model. This translates to eating a healthy breakfast alongside him or her in order to show your child you also believe in the power that comes with starting the day off right.
Reviewed by Lori Walton, R.N., B.S.N., pediatric weight management coordinator at Peyton Manning Children’s Hospital at St.Vincent.