healthy breakfast
Fitness & Nutrition

7 Reasons Why Kids Need a Healthy Breakfast

By on 08/30/2017

Whether you are young or old, breakfast is the most important meal of the day. The food eaten upon waking is used to refuel the body after a night of sleep and sets the stage for the rest of the day.

Here are 7 reasons why you don’t want to let your kids head out the door without first having a healthy breakfast. Research shows that kids who eat breakfast:

  1. Are more likely to eat healthier.
  2. Are more likely to consume fewer calories throughout the day.
  3. Are more likely to be at a healthier weight.
  4. Are more likely to participate in physical activity.
  5. Are less likely to feel tired and irritable.
  6. May have better attention spans, as well as improved memory and concentration.
  7. May have improved overall academic performance and success in school.

Better Healthy Breakfast Options

While eating breakfast is important, it’s equally important that you encourage kids to make nutritious food choices. Don’t just let them grab a bowl of sugary cereal or a doughnut on their way out the door. Better breakfast options include a mix of protein, healthy fat and fiber with little to no added sugar.

High-protein breakfasts may be especially helpful in fighting the growing epidemic of childhood obesity. One study found that eating eggs in the morning kept kids feeling fuller throughout the morning and resulted in kids consuming fewer calories at lunch time.

Here are some kid-friendly breakfast ideas that can be eaten quickly before leaving the house or even on-the-go:

  • Egg muffins – Cook up a batch of muffins made from eggs mixed with chopped ham, turkey bacon, low fat cheese or veggies. They can be left in the fridge or freezer and then heated in the microwave.
  • Nut butter and fruit sandwiches – Grab some whole-grain bread and coat with natural peanut or almond butter. Then top with sliced bananas, apples or strawberries.
  • Fruit smoothies – Combine Greek yogurt, fresh or frozen fruit and ice in a blender. If the smoothie is too thick, add some milk.
  • Breakfast tacos – Spread low-fat cheese and salsa on a whole-wheat tortilla. If your child likes beans, include some mashed beans for added protein. Fold in half and microwave.


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Date Last Reviewed: July 10, 2017

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Nora Minno, RD, CDN

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