Importance of a balanced breakfast -
Most schools have breakfast available. And studies show that eating breakfast at school has many advantages. For example, kids perform even better on standardized tests than those who skip it or eat breakfast at home.
This may be because they're eating closer to test time. Kids who eat breakfast at school also have improved attendance, behavior and academic performance. They're tardy less often and their math scores are higher. Be sure to read cereal nutrition labels. Prioritize whole grain cereals, which are higher in micronutrients than refined grains.
Sweetened cereal often has a lot of added sugar. Look for cereals with less than 10 to 12 grams of sugar. They should also have at least 3 grams of fiber per serving. Try adding sliced bananas, peaches, blueberries or strawberries to sweeten it up. The benefits of breakfast for students Experts agree that getting kids to eat breakfast is important.
Breakfast has been associated with many benefits, including:. Weight gain and obesity are a major public health concern.
According to the U. Obesity can lead to serious health problems such as diabetes, breathing issues, joint problems and heart disease.
A review of studies in the journal Nutrients found that children and adolescents who don't eat breakfast are more likely to be or become overweight or obese. This may be partly because many kids who skip breakfast tend to eat unhealthy foods later in the day.
Eating breakfast gets your child's metabolism going. This means their body starts to burn calories. Breakfast also makes it less likely that they'll overeat later in the day because they're hungry from not eating breakfast.
Studies show that eating breakfast positively affects school performance. They have better concentration and more energy. Kids who eat breakfast the morning before a standardized test have significantly higher scores in math, spelling and reading than those who don't. Eating breakfast improves kids' performance on vocabulary tests, math problems and challenging mental tasks.
It also helps them deal better with frustration. Kids who skip breakfast seem to be more likely to develop metabolic conditions such as high blood sugar, increased blood sugar, abnormal cholesterol levels and extra fat in the waist.
These conditions increase the risk of diabetes, stroke and heart disease. Children who eat breakfast are in better health overall. This may be due to the types of food that are typically eaten. Breakfast gives you the opportunity to bolster your child with some key nutrients they may miss out on the rest of the day, including:.
Breakfast is a great time to consume fiber in the form of whole-grain cereals and breads. Fiber can help with weight control and constipation. It also helps prevent heart disease and diabetes and lowers the risk of certain types of cancer.
Breakfast is also a good way to feed your child bone-building calcium and vitamin D. Kids enter their peak bone-building years in adolescence. They continue building bone into their early 20s. Vitamin D may also boost immunity and help keep depression at bay.
The best way to get vitamin D is from foods. Foods such as breakfast cereals, milk and yogurt are fortified with vitamin D — all perfect for the morning meal. Eggs and fatty fish such as salmon are great sources too. If you have any questions or concerns about your child's diet and health, talk with your pediatrician.
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Nutrition Recipes Fitness Sports Oral Health Emotional Wellness Sleep Growing Healthy. Breakfast for Learning: Why the Morning Meal Matters. Page Content. Why some kids skip breakfast As the first meal, breakfast gives kids energy to start the day. Set an earlier bedtime Make sure your child gets to bed early enough to get up in time to eat breakfast.
A balanced breakfast should consist of various nutrient-rich foods, including protein, fruits and vegetables, healthy fats, and whole grains, preferably with a high amount of fibre. The Canadian Food Guide recommends filling half of our plate with fruits and vegetables, a quarter with whole grain options, and the remaining quarter with protein or alternative sources.
Add more variety to your breakfast menu by incorporating different nutrient sources:. Starting your day with a nutritiously-balanced breakfast is an excellent way for students to optimize their health and academic performance.
Luckily, there are plenty of simple yet delicious and healthy breakfast options available to try at home or on campus. Let's take a look at some of the breakfast ideas:. HASSLE FREE BREAKFAST - try making overnight oats. Mix some oats, nuts or seeds, milk of your choice, and fruit of your choice the night before and refrigerate it overnight.
These overnight oats are a terrific way to boost your fiber and protein intake. FLEXIBLE BREAKFAST - try making a Spinach and Tomato Frittata. It is an easily customizable protein-packed breakfast option that allows you to add any vegetables and cheese of your choice.
The egg yolk also provides a good source of Vitamin D to your diet. ON-THE-GO BREAKFAST - York University has a wide selection of food places around campus that offer a variety of healthy breakfast choices:. NOTE: the content in this blog is solely for informational purposes and not a substitute for informed medical advice.
If you are a student on a York U dining plan consult with the on-campus Registered Dietitian for all nutrition-related inquiries. Generally, eating breakfast invigorates our bodies; but prioritizing a high-quality breakfast routinely is key to reducing the risk of developing chronic diseases.
Furthermore, consuming a well-balanced breakfast helps to stimulate our metabolism by working to convert the food into energy at optimal speed. What should a well-balanced breakfast look like? The Canadian Food Guide recommends filling half ½ of our plate with fruits and vegetables, ¼ with whole grain options, and the remaining ¼ with protein or alternative sources.
If you hope to add more variety to your breakfast menu and incorporate different nutrient sources, look at the list below. Protein options: Greek yogurt, nuts, chia seeds, cheese, canned beans, eggs etc.
Carbohydrate options: oatmeal, whole grain bread, bran flakes and cereal, roasted potatoes etc. Fats: avocado slices, almonds, sunflower seeds, hemp hearts, olive oil etc. Are you a student looking for a fulfilling breakfast to make at home or purchase on campus? Eating breakfast is an excellent way for students to optimize their health and academic performance.
There are plenty of simple yet delicious and healthy breakfast options to help fuel your day. Feeling stuck? Check out the following breakfast ideas:. If you are looking for a hassle-free breakfast, try making overnight oats.
If you prefer a flexible breakfast, try making a Cherry tomato egg frittata. It is an easily customizable protein-packed bre akfast option that allows you to add any vegetables and cheese of your choice. The egg yol k also p r ovides a good source of vitamin D to your diet.
Looking for healthy breakfast options on-the-go? York University has a wide selection of food places around campus that offer a variety of healthy breakfast choices. Be sure to check out the following on-campus breakfast locations:. Qoola Fresh , located at York U Lane, serves reasonably-priced healthy breakfast options, including their quinoa breakfast bowl, grilled bistro wraps, and avocado toast with egg or salmon.
La prep at York U Lanes opens as early as am on weekdays, offering affordable yet healthy breakfast wraps like their Spartan wrap and avocado toast.
Ov your teen snoozed through Balancrd alarm and doesn't have time for breakfast. Or too many things went wrong to get Importance of a balanced breakfast kids breakvast before they left for school. Maybe your child flat-out refuses to eat breakfast. It's not unusual to miss breakfast occasionally. But if it becomes the norm, your child is missing out on multiple benefits for their health, well-being and even their school performance. As the first meal, breakfast gives kids energy to start the day.
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