Why is breakfast so important for kids (and adults)? Dr Muireann Cullen of the Nutrition and Health Foundation explains why skipping breakfast puts kids on the wrong track for the day — and shares some healthy breakfast ideas to help mornings run smoother.
Don’t miss our best content straight to your inbox! Sign up now and get our FREE newsletters packed with fun ideas and things to do with the kids, family-friendly recipes, expert advice, parenting tips and great competitions.
The statistics on childhood obesity are worrying, but the benefits kids get from eating breakfast are significant — almost 20 percent of a child’s daily energy intake comes from breakfast. It’s high-quality energy, and it reduces the need for snacking on empty calories later on.
Breakfast is typically a low-fat meal and makes a genuinely positive contribution to the daily diet. The problems in an overall daily diet rarely come from breakfast itself — in fact, a good breakfast helps protect against what happens elsewhere in the day. Here are some of the reasons your child should never skip it.
Children Who Eat Breakfast Perform Better
After fasting all night, we can often feel tired, sluggish and irritable on waking, simply because the body’s energy stores are low.
Eating breakfast gives children a much-needed energy boost and can help improve mood and concentration levels. A developing body and brain needs a fresh supply of energy each day to keep going.
Dozens of studies have consistently shown that children who eat breakfast perform better than those who don’t. Other research also shows that kids and adults who skip breakfast are more likely to be overweight or obese.
You might also enjoy reading 8 Delicious Quick and Healthy Breakfast Ideas for Busy Mornings
Don’t Forget Breakfast Even During the Holidays
During school holidays, it’s just as important as term-time that kids start the day with a healthy breakfast.
With children often sleeping in later during the holidays, and busy parents juggling a different routine, it’s worth giving a little extra thought to what everyone is eating in the morning rush (or lack of one).
Getting the Most Out of Breakfast for Your Child
Introduce Wholegrain Foods Slowly
To get the most out of breakfast, foods that are high in fibre and low in fat — such as wholemeal bread, high-fibre cereals, fruit, low-fat yoghurts and low-fat milk (skimmed can be used after age 5) — are a great foundation. High-fibre foods give a slow, sustained release of energy, rather than a quick spike and crash. Introduce wholegrain foods to younger children gradually and build up from there.
Make Sure Your Teen Isn’t Running on Empty
Younger children tend to eat breakfast reliably, but this often slips as kids move into their teenage years, when there’s less day-to-day parental oversight and skipping meals becomes more common. Where you can, help make sure teenagers are getting something before they head out the door — otherwise they’re running on empty, which can affect concentration and energy for the rest of the day.
Ensure Your Child Is Drinking Enough Fluids
Water is the ideal choice at breakfast, and it helps prevent constipation as you increase the fibre content of their diet.
Healthy Breakfast Ideas for Kids
Breakfast is a great time to start meeting healthy eating goals, such as getting a portion toward “five a day” for fruit and vegetables, ticking off a dairy portion, and choosing higher-fibre options where you can.
Here are some suggestions for healthy breakfast options for kids:
- Wholemeal cereal and low-fat milk.
- Porridge with berries and/or seeds.
- Overnight oats
- Tinned, dried or fresh fruit with yoghurt.
- Wholemeal toast with a boiled egg.
- If you’re offering the full Irish, try poaching the eggs and grilling the bacon and sausages to cut down on added fat.
A note on juice: if you’re giving unsweetened fruit juice to a toddler, be aware it can damage little teeth when taken on its own. Keep it to mealtimes, and always dilute it — one part juice to ten parts water.
You might also enjoy reading 10 Quick and Healthy Breakfast Ideas That Aren’t Porridge
When to Give Treat Cereals
Some cereals with added chocolate or sugar are lovely as an occasional treat, but they do belong in the “treat” category rather than the everyday one.
If your child does have a treat cereal, try mixing in some high-fibre cereal alongside it — this helps slow down the release of sugar and makes for a more balanced bowl.
Do you have a tip to share on how to avoid skipping breakfast? Share it with us in the comments box below.
Frequently Asked Questions
Why is breakfast so important for kids?
Breakfast provides a fresh supply of energy after a night of fasting, supporting mood, concentration and performance through the morning. It also contributes a significant share of a child’s daily nutrient intake in a typically low-fat, high-fibre way.
What happens if my child skips breakfast?
Children who regularly skip breakfast tend to feel more tired, sluggish or irritable, and studies consistently show they perform less well than children who eat breakfast. Skipping breakfast has also been linked to a higher likelihood of being overweight or obese.
Do teenagers need breakfast as much as younger children?
Yes. Teenagers often skip breakfast more than younger children because they have more independence over their own routines, but going without breakfast leaves them “running on empty” and can affect their energy and focus for the rest of the day.
What are some quick, healthy breakfast ideas for busy mornings?
Wholemeal cereal with low-fat milk, porridge with berries or seeds, overnight oats, fruit with yoghurt, or wholemeal toast with a boiled egg are all quick options that fit a busy school-morning routine.
Related Articles
- 8 Delicious Quick and Healthy Breakfast Ideas for Busy Mornings
- 10 Quick and Healthy Breakfast Ideas That Aren’t Porridge
- 10 Quick and Easy Overnight Oats Recipes Kids Love
Save This for Busy Mornings
Short on time before the school run? Bookmark this article or browse our other quick breakfast ideas so you’ve always got a healthy option ready to go, even on the most rushed mornings.
Want More Ideas Like This?
Sign up to our newsletter for weekly, family-friendly recipe ideas, practical parenting tips and things to do with the kids — straight to your inbox, no spam, unsubscribe any time.
