Odds are that school has already started, and in just a few short weeks Utah kids will all be back to the learning grindstone. What typically comes with the initiation of another school year is a lot of business and long days for your kids! Packed days can go both ways: kids can again be surrounded by their friends, they can be learning subjects and life skills, they can be back to school sports and activities; but they are also out and about more than they may have been during the summer, and could get overly hungry and cranky (or shall I say hangry!). We don’t want hangry kids, we don’t want unfocus(able) kids, we want kids who have the nourishment to sit and learn, and be productive. A good breakfast can set them up for a long day of learning and playing and keep that hangry alterego at bay. And, sorry to say, a good breakfast doesn’t consist of a Snickers bar. Here are a few extra reasons why a good breakfast will help your kids and how to get them that good breakfast!
Make Breakfast a Priority.
It’s debatable whether breakfast is the most important meal of the day for adults, but for kids, there’s no debate. After fasting in the night-time, kids need to replenish calories and nutrients to be able to learn and be the sweet kids they are! Research shows that kids who eat breakfast are able to maintain more stable blood sugar levels, their muscles get the fuel they need to work, and their bodies get key nutrients to help them grow and learn. Breakfast helps reduce late morning hunger, which can help curb overeating later in the day. Research also shows that breakfast eaters experience:
- Higher school attendance
- Less tardiness
- Fewer hunger-induced stomachaches before lunchtime.
- Better concentration
- Better muscle coordination
- Better ability to solve problems
Now we know that breakfast is important, how can we get our kids to actually eat breakfast from home (because it’s easier to make a healthy breakfast than to stop at some fast food joint)? Make it easy, grab-able, and delicious & they’ll be more likely to start out their day with a full stomach!
- Ask kids what they’d like to eat! Kids in particular have little within their control, give them a bit of control by allowing them to be part of the breakfast decision making process. They’ll be more likely to eat it and like it if they’re able to choose foods they like Plus, it’s one less thing you’ve got to figure out!
- Use a formula to plan & put together healthy breakfasts. I’m a firm believer in having at least 3 food groups in each meal. Breakfast should always have protein to help kids build muscles, fuel their bodily functions, and keep them fuller longer. Protein + grain + fruit &/or vegetable is a great formula. Plus, there’s lots of options in each group!
- Put breakfast fixings in an easy to grab place. Make healthy, nourishing breakfast (& snack) foods accessible to kids! Leave non-perishable foods on the counter, by their backpacks, leave perishable foods on a low shelf so they can easily see & grab the rest of their food! This works well for adults too!
- Eat breakfast yourself & make sure your kids see it! Be a good eating example. Kids, especially young kids are always looking up to you for how to act & what to do. Lead by example.
Need some great breakfast ideas? We’ve got you covered:
http://www.cookinglight.com/food/recipe-finder/kids-breakfast-recipes/view-all
http://www.parenting.com/gallery/on-the-go-breakfast-recipes
http://www.eatright.org/resource/food/planning-and-prep/snack-and-meal-ideas/breakfast-on-the-go
http://www.huffingtonpost.com/2013/04/13/healthy-breakfast-nutritionists_n_3070912.html
and some lunchtime inspiration:
http://www.huffingtonpost.com/katherine-brooking/nutritionist-moms-reveal-_b_3719610.html
By Rebecca Clyde RD,CD
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