Why it is important for your child to eat a healthy breakfast every day

Dealing with tired and grumpy children as we rush around to get ready for school and work at this time of day is not easy. The last thing we adults want is a battle over breakfast, but it is vital that we do not neglect this very important meal. Studies have shown that there are a number of benefits to children eating a healthy breakfast, including an improved performance at school.

At Vagaluz we would like to provide you with information about the importance of a healthy breakfast for your child and give you some healthy breakfast suggestions. 

Why your child should not skip breakfast

Between 20% and 30% of children and teenagers do not eat breakfast, even though it is an essential meal in a child’s diet. Children have a higher brain glucose metabolism than adults and need a regular supply of food. With this is mind, breakfast is a particularly important meal. After having slept for ten to twelve hours and used up their energy supplies during the night, it is important for children to refuel and replenish their low energy store by eating in the morning.

Studies indicate that there are many advantages to children eating breakfast. For instance, children who regularly eat breakfast are more likely to have a higher intake of essential nutrients. They also are at less risk of heart disease and diabetes. Eating breakfast also tends to keep children’s weight stable and may prevent them from becoming overweight. On the other hand, children who do not eat breakfast tend to be less active and have a lower cardiorespiratory fitness level. 

How eating breakfast may have a positive outcome on your child’s performance at school

Children’s behaviour and mental faculties also seem to be boosted by eating breakfast, leading to an improved performance in school. There is evidence that children who eat a nutritious breakfast generally have a better memory and attention span and are able to concentrate better than those who do not. This is obviously going to help children pay attention to what their teacher is saying and will help them retain the information.

A study carried out by Cardiff University found that children who ate a good quality breakfast did better at school. In fact, the research showed that children who ate breakfast were up to twice as likely to perform above average at school than their peers who did not eat breakfast. It is vital, however, that the breakfast is healthy. 1 in 5 of the children examined in the study reported eating unhealthy food like crisps and sweets for breakfast, and this showed no benefit to how well they did at school.

Recommendations for a healthy, nutritious breakfast for your child

Although we may not have much time in the mornings, the good news is that breakfast need not be too time consuming. The British Dietetics Association states that cereal (the ultimate fast food) is a healthy option for children, although it is advised to look for low sugar options. Another healthy choice is porridge. You could add banana, blueberries and other fruit to add natural sweetness. Yoghurts, milk, cheese and fromage frais are also good options and provide protein and calcium, which are essential for bone development.

Consider also incorporating fruit or vegetables into breakfast. Most children love smoothies and fruit, and yoghurt and vegetables like spinach and carrots can easily be added without affecting the taste. If you have a little more time then it does not take very long to whip up a vegetable omelette. You could even make some breakfast meals ahead of time and freeze them for a really quick, effortless breakfast. Some examples are burritos, which can be made with an egg and vegetable filling, fruit or vegetable pancakes, vegetable fritters or vegetable muffins. The possibilities are endless.

As we have shown, breakfast really is very important for children and a shortage of time really does not have to prevent our children from having a healthy start to the day. We hope our suggestions for a healthy breakfast foods will enthuse and inspire you.