Why Your Child Should Never Skip Breakfast

Breakfast is consider as the most important meal of the day, particularly for children. Providing a nutritious breakfast for kids is essential for their overall development. In this article, let us explore the significance of healthy breakfast for kids, the consequences of omitting this meal, and ideal breakfast options for kids.

The Importance of Breakfast for Children

Breakfast is extremely vital for children as it provides vital nutrients and energy necessary to go through their day. Your child’s body needs to be recharged to activate their metabolism and support their daily activities.

A well-balanced breakfast contributes to healthy weight management, boosts concentration, and improves academic outcomes. Research indicates that children who consistently consume healthy breakfast exhibit superior memory, attention, and cognitive abilities compared to their peers who do not.

Healthy Breakfast for Kids – Elements

A healthy breakfast for kids must contain a combination of carbs, proteins, and healthy fats. Carbs provide energy, proteins help in muscle growth and repair, and healthy fats are good for the brain.

Daily nutrition guidelines

Age Group	Gender	Calories	Protein	Fruits	Vegetables	Grains	Dairy
2 to 4	Girls	1,000 to 1,400	2 to 4 ounces	1 to 1.5 cups	1 to 1.5 cups	3 to 5 ounces	2 to 2.5 cups
2 to 4	Boys	1,000 to 1,600	2 to 5 ounces	1 to 1.5 cups	1 to 2 cups	3 to 5 ounces	2 to 2.5 cups
5 to 8	Girls	1,200 to 1,800	3 to 5 ounces	1 to 1.5 cups	1.5 to 2.5 cups	4 to 6 ounces	2.5 cups
5 to 8	Boys	1,200 to 2,000	3 to 5.5 ounces	1 to 2 cups	1.5 to 2.5 cups	4 to 6 ounces	2.5 cups
9 to 13	Girls	1,400 to 2,200	4 to 6 ounces	1.5 to 2 cups	1.5 to 3 cups	5 to 7 ounces	3 cups
9 to 13	Boys	1,600 to 2,600	5 to 6.5 ounces	1.5 to 2 cups	2 to 3.5 cups	5 to 9 ounces	3 cups
14 to 18	Girls	1,800 to 2,400	5 to 6.5 ounces	1.5 to 2 cups	2.5 to 3 cups	6 to 8 ounces	3 cups
14 to 18	Boys	2,000 to 3,200	5.5 to 7 ounces	2 to 2.5 cups	2.5 to 4 cups	6 to 10 ounces	3 cups

6 Healthy and Best Breakfast for Kids

A great breakfast for kids should be healthy and tasty. Here are some of the best breakfasts for kids.

1. Oats with Fruits: Oatmeal is rich in fibre and can be enhanced with fresh fruits such as berries, bananas, and apples for extra vitamins and minerals.
2. Pancakes: Try making pancakes with whole-grains. Now mix flax seeds, chia seeds, and a spoonful of Greek yoghurt to make it healthier .
3. Muffins: Muffins made with eggs are a simple and enjoyable way to add veggies to your child’s breakfast. You can mix in spinach, bell peppers, and cheese for extra nutrition.
4. Smoothie: Smoothie bowls taste great and are full of nutrients. Mix spinach, kale, fruits, and some protein powder, then add granola and nuts on top.
5. Toast with Avocado : Whole-grain bread with avocado spread is a tasty option for healthy fats and fibre. Adding a poached egg on top will boost the protein content.
6. Carrot porridge: A bowl of porridge filled with special ingredients like grated carrot, raisins, cinnamon, and nutmeg. Oats provide long-lasting energy, keeping kids energised all morning. We enjoy it topped with a spoonful of nut butter and honey.

Some other good breakfast options are:

• Whole-grain cereal with milk
• Yoghurt topped with fruits and nuts
• Scrambled eggs with whole-grain toast

And

• Smoothies made of fresh fruits and vegetables

It is better to avoid sugary cereals and processed foods since they can lead to energy crashes and hard to focus.

5 Reasons why children should not skip breakfast

1. Cognitive ability

A healthy breakfast can help kids think better and focus more on their daily tasks. Research shows that children who have breakfast do better in their academics, have better memory retention, and feel less tired during the day.

2. Physical health

Skipping breakfast can cause weight gain in kids as a result of choosing unhealthy foods later during the day. Having a nutritious breakfast helps them keep their blood sugar steady and lowers the chance of long-term health issues.

3. Mood and behaviour

Kids who skip breakfast often feel irritated, unmotivated, and have trouble concentrating on their daily routines. Having breakfast can boost their mood and behaviour.

4. Academic performance

Kids who have a healthy breakfast tend to do better in their academics. They show up more often, behave well, and participate actively in both classes and co-curricular activities.

5. Social benefits

Eating breakfast with family members is a good way to begin the day. But with parents being busy due to work, this togetherness eventually disappears. Joining a breakfast program at school allows kids to meet and talk with their friends before classes start.

Takeaways

• Skipping breakfast can have a detrimental effect on the health, mood and academic performance of children.
• A healthy breakfast for kids is a way to ensure their nutritional needs are met.
• Breakfast with family is a way to build togetherness in children that eventually helps them in social situations.

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