It’s often said that breakfast is the most important meal of the day and that is indeed true! Unfortunately, breakfast is skipped by many children, especially when they return to school. As kids will be adjusting to a new routine and perhaps getting up earlier for school than they did during the summer, they might not prioritize having their morning meal. But, breakfast is essential for providing the body with energy after a night of fasting. The benefits also include help in concentration, academic performance, the ability to perform physical activities such as sports, and maintaining a healthy weight. Additionally, breakfast boosts memory and brain function and lowers the risk of metabolic conditions like diabetes, stroke, and heart disease.
Start the new school year with breakfast becoming a part of your child’s daily routine. If your child has a hard time getting up early enough and prefers to snooze in the morning, this is usually because they’re going to bed too late. Adolescents in particular have a challenge of waking up early as their circadian rhythm (the body’s internal clock) delays their sleep cycle. Thus, it’s important to encourage your kids to stick to an early bed time each night and avoid using electronic devices within an hour of their bed time. Electronic devices can keep kids awake at night, especially as the light from these devices have a stimulating effect. Have your child do something relaxing or engage in light exercise before going to bed as these can help put them to sleep.
Another tip for encouraging children to eat breakfast is to eat together as a family when possible. Kids are more likely to stick to a breakfast routine when the entire family does it together. It’s also an opportunity to serve as a role model for your children. Some families might be crunched for time in the morning, but there are ways to streamline the process. Prepare breakfast the night before so that you don’t have to be in a rush in the morning. You can also choose simple and quick to prepare breakfasts such as cereal, oatmeal, or grain toast with peanut butter, hummus, or avocado.
On days that your kids do not wake up early for breakfast and are in a rush, give them a breakfast snack that they carry on the go or take with them on the bus. It is still better to eat something in the morning, even if it’s small, than nothing at all. Great snacks to eat on the go are energy bars, fruit and nuts, yogurt, or a whole grain bagel. It is always more ideal to eat breakfast at home together as a family, however, and it is also important to have a well-balanced morning meal that is high in protein, fiber, and essential vitamins and minerals. This will help sustain them for several hours until they have lunch in school.
If your child has trouble with sleep or if you have any questions or concerns about their diet, contact our office to speak to our pediatrician.
