School Performance

A study conducted by the State of Minnesota on the correlation between breakfast and performance in school shows that “children who eat breakfast before going to school perform better in math and reading, increase their attention span and improve their overall behavior.”

According to the pediatricians at Boys Town Pediatrics, breakfast affects a child’s overall performance during school by:

• Providing energy needed to start the day.
• Eliminating hunger symptoms such as headache, fatigue, sleepiness and restlessness.
• Helping them to think faster when doing school work and respond more clearly to teacher questions.
• Increasing mental performance.
• Making them less likely to be irritable.
• Helping to keep them from “drifting” during class.
• Causing them to be calmer and less anxious.

Overall Health

In addition to improving a child’s performance during school, studies show that breakfast is important to a child’s general health as well. According to Boys Town Pediatrics, children who eat breakfast:

• Are more likely to consume nutrients important to healthy growth, including iron, calcium, fiber, phosphorus and magnesium, as well as vitamins such as riboflavin, vitamins A, C, and B12.
• Are better able to keep their weight under control.
• Have lower blood cholesterol levels
• Visit the school nurse less often because of stomachaches.
• Are less likely to get a cold or the flu.

Why do Children Skip Breakfast?

There are many reasons that children skip breakfast. Although some of the excuses are understandable, none of them are a good enough excuse for skipping the most important meal of the day.

The most common reasons for skipping breakfast include:

• “I overslept” − Set the alarm for 15 minutes earlier.
• “I’m not that hungry in the morning” − Drink a fruit smoothie made with skim milk and strawberries and bananas instead of eating.
• “I am too rushed so there is no time to eat” − Prepare for school the night before by laying out the next day’s clothes, packing lunch and a backpack.
• “I don’t like breakfast” − Eat something non-traditional like cold pizza or leftover chicken.
• “I’m trying to lose weight” − Skipping breakfast does not help lose weight. In fact, children who skip breakfast tend to consume more calories later on in the day thereby gaining weight instead.

Healthy Breakfast Choices

When the morning is rushed it is easy to grab something quick that is likely to be packed with sugar and fat. Prevent such a scenario from happening at your house by keeping the cabinets and refrigerator stocked with quick and healthy choices such as:

• Whole grain cereal − Top with fruit and low-fat milk.
• Hard boiled eggs − Boil the night before and serve cold with a slice of toast.
• Bagel − Toast and top with low-fat cheese.
• Breakfast bars − Eat a fruit-filled breakfast bar with low-fat milk.
• Fruit smoothie − Blend low-fat milk with fruit.
• Milk products − Keep single servings of milk, yogurt or other dairy products on hand.
• Whole grain bread or bagels − Toast and top with peanut butter or low-sugar jam.
• Fruit − drink fruit juice or eat fresh, frozen or dried fruits.
• Rice cakes or muffins − Serve with low-sugar jam, peanut butter or other low-fat spreads
• Waffles, pancakes or French toast − Make a double batch and freeze the leftovers for future breakfasts.
• Oatmeal − Make with skim milk and top with cinnamon and fruit such as raisins, bananas or apples.

Set a Good Example

Parents can encourage their children to eat breakfast by setting a good example. The best example you can set is eating breakfast yourself. Your child is more likely to develop healthy eating habits if he or she sees you eating breakfast each morning. You can encourage your child to eat breakfast by:

• Sitting down as a family to eat breakfast each morning.
• Having your child help you plan the week’s breakfast menu.
• Making breakfast foods conveniently available by placing foods on low cabinets and refrigerator shelves, keeping a bowl of fresh fruit on counter and buying single serving containers of milk and breakfast bars for mornings when the family is rushed.