Why bother with breakfast before school?

Just as we wouldn’t set out on an all morning drive without gas, oil, and a good battery in our car, so, too, the minds and bodies of our kids require carbohydrates, proteins, healthy fats, vitamins and minerals to function. Eating breakfast builds and fuels the brain as well as the body.

Studies consistently connect breakfast to increased alertness and class participation, brighter mood, better memory, improved test scores, higher grades, and less school tardiness and absenteeism. Furthermore, “breakfast-skippers” are two times more likely to be overweight according to the American Academy of Pediatrics. Skipping breakfast often results in erratic eating patterns throughout the day and consuming higher fat, less nutritious foods later in the day.

The more balanced the breakfast, the more balanced the brain function. Balance means including complex carbohydrates and protein. Think whole grains (oatmeal, brown rice, whole wheat breads), vegetables and fresh fruit for complex carbohydrates. Think eggs, nuts, nut-butters, seeds, beans (black, pinto etc), yogurt, cheese or milk for protein.

A few examples of balanced breakfasts:

• Eggs any style with whole-grain bread (read labels on packaged bread, ensure first ingredient is whole wheat or other whole grain flour. Don’t be fooled by “wholesome”, “multi-grain”, “wheat flour,” instead of whole wheat).

• Sliced fruit (fresh fruit offers significantly more vitamins than juice and offers a more steady supply of energy).

• Oatmeal with sunflowers seeds, nuts, or nut butter, fruit, yogurt or milk.

• Cereal (should contain less than one-quarter of carbohydrates in sugar) with yogurt (read label and buy unsweetened plain yogurt with live cultures such as acidophilus) with fresh fruit.

• Breakfast burrito with eggs, beans, chopped fresh tomato/vegetable, salsa.

• Smoothie with yogurt, fresh fruit with flax, sunflower or pumpkin seeds or nut butter.

• Pancakes with whole grain flour – substitute some flour with ground almonds/seeds for protein, grated zucchini or apple or brown rice for increased vitamins & minerals. Serve with fresh fruit and/or yogurt, and a measured amount of sweetener if at all.

Parents taking the time for a good breakfast for themselves sends a strong message to kids. It can be a challenge, but consider the benefits, and remember that the first habit- changing-week and -month are the hardest. Gradual changes are usually most lasting. Grand County School District also offers a breakfast program for 20 minutes prior to the start of classes at each school ($1-Kindergarten-sixth, $1.25 Grand County Middle School/high school, $2 adults).

Consider breakfast a cheap insurance policy, ensuring a good start to each day, a needed portion of daily nutrients for growing bodies and minds, a vital part of their education, health and happiness.

Breakfast anyone?

Sarah Heffron, C.N. is a certified nutritionist, with more than 10 years’ experience teaching nutrition workshops and cooking classes. She emphasizes enjoyment as an essential part of health and nutrition. Her focus is on how nutrition effects learning, mental and emotional well-being, including addiction, with a particular interest in working with parents, children, and schools. She teaches and offers nutritional counseling in Moab.