The significance of breakfast for children
Don't skip the most important meal of the day: Studies show that children can become irritable, weary and restless without breakfast, unable to complete tasks or listen to instructions.
We know it’s sometimes tricky to get your kids to eat breakfast. Children often don’t want to eat first thing in the morning, or you might be rushing to get ready and head out the door. But here’s why you’re not supposed to let your children skip breakfast… ever.
Studies show that children can become irritable, weary, and restless without breakfast, unable to complete tasks or listen to instructions.
A healthy breakfast sets the day’s tone
“One of the most important meals of the day is breakfast for children because it provides your child with fuel for the day ahead,” explains Monique Piderit, dietitian and member of the South African Yoghurt in Nutrition Initiative (SAYINI). “If children do not start the day with a balanced, nutritious meal, they are likely to crave salty processed foods throughout the day, such as chips or sugary treats such as biscuits and muffins. This is because these processed foods provide a rapid energy spike that children often want when their blood sugar levels drop too low from skipping a meal. Children who eat breakfast tend to have healthier overall eating habits and are more likely to engage in physical activities during the day as they have more energy, two excellent ways to help maintain a healthy weight.”
A good breakfast helps to prevent deficiencies in nutrition
There is no doubt that eating a healthy breakfast also ensures that little ones get the right nutrition they need to support their brains and growing bodies. Fibre (from whole grains and cereals), calcium (from milk or yogurt), and important micronutrients such as vitamins and minerals are provided by a healthy breakfast such as fruit, yogurt, and whole-wheat toast.
Breakfast boosts brainpower
We all know that we get tired quickly when we don’t eat, experience mood swings, and simply can’t focus. And it’s difficult to get back on track for the rest of the day when this happens first thing in the morning. “Breakfast-skipping also affects the social behaviour, attention span, and learning of a child and may therefore have a negative impact on their ability to learn and have fun in school or at home,” Monique adds. “As a parent, it is really in your best interests to provide your child with a healthy breakfast every day.”
Healthy choices for breakfast
When you’re rushing to get yourself and the kids ready in the morning or convince sleepy, grumpy kids to eat breakfast, it can be hard to make a healthy family breakfast. If your day is particularly rushed, pack a breakfast that they can eat a bit later in the car or between classes. Between 9.30 and 10.30 a.m., most schools have morning snack time. Ensure a nutritious snack/meal is always offered if your little one is at home with a caregiver.
At-home breakfast
For breakfast at home, try these quick, healthy ideas:
- Mixed berries with a yoghurt tub and some nuts (if your child is old enough to eat nuts and is not allergic).
- A smoothie made with fruit and yoghurt (this takes minutes to blend).
- A boiled toast egg and a piece of fresh fruit.
- A yoghurt DIY trail mix (nuts, seeds, and dry fruit).
- Peanut butter on toast with whole wheat.
- Cooked oats made with one peanut butter teaspoon, one honey teaspoon, and some milk or yoghurt.
As they are too high in sugar and lack fibre, try to avoid sugary cereals. Read the nutrition label if your kids love cereal, and make sure there’s no more than 5 g of total sugar per 100 g. Actions always speak louder than words when eating breakfast together, so it’s important for you to set a good example. Let your child see you make time every day to enjoy breakfast. Even if you just have a small pot of yoghurt with a banana, you show how important it is to tackle the day ahead.
Healthy on-the-go snacks
For ready-made meals, older kids often rely heavily on the tuck shop, which means that chips, biscuits, and sweets can become part of the normal daily diet. “As a smart snack, I always recommend yoghurt and fruit,” says Monique. “Yogurt is packed with protein, calcium that builds bone, and live cultures that are good-for-the-gut. Fruit is rich in vitamins, minerals, and immune-boosting phytonutrients. Keep it cool with a small ice pack in a lunch box, so it’s delicious later in the day.”
- Fresh or dried fruit pieces (try stick to low sugar dried fruit options)
- Yoghurt tubs
All-grain dry cereal
- A wholewheat sarmie made with cheese or peanut butter
- Small soft cheese cubes (wrapped individually) with mini rice cakes.
TOP TIP: Avoid processed bars for breakfast or muffins that may contain more sugar than a chocolate bar. If your child likes these breakfast choices for the week ahead, make your own at home on a Sunday.
Good to know:
Simple solutions to help moms achieve better nutrition for their families are the focus of a new SA campaign called 1 Million Moms Pledge for Healthy Change. Once moms have signed the Pledge, they will be supported through live chats online with new tips, recipe ideas, and the opportunity to speak to other moms and ask nutrition experts their burning questions. To join in the conversation, follow #LiveBetterTogether. The Pledge can be found on the Facebook page of Know Your Yoghurt and includes five simple but effective family assignments to be committed to:
- Eat more vegetables and fruits every day,
- Every day have milk, maas, or yoghurt
- Eat a daily breakfast
- Each day, drink more water
- Shift more every day
