Breakfast matters

Food for learning. Why a good breakfast matters.

Not having breakfast, your child is missing out on multiple benefits for their school performance, health, and well-being.

Importance of breakfast

A day at school is highly demanding for a young person’s body and soul. 

They must pay attention, actively participate in class, interact with friends and many more things, burning a lot of energy from the moment they arrive in school.

A healthy breakfast:

• provides energy for the day ahead. 
• supports healthy growth and development. 
• improves concentration and memory.
• improves academic performance
• improves physical performance
• promotes better behaviour. 
• affects emotions in a positive way
• helps maintain a healthy body weight 
• avoids headaches, dizziness, sluggishness
• prevents certain illnesses: Kids who skip breakfast are more likely to develop metabolic conditions such as increased blood sugar, abnormal cholesterol levels and extra fat in the waist. These conditions increase the risk of diabetes, stroke and heart disease.

Tips to make breakfasts healthier and easier

You want a meal that provides energy to keep kids going until at least the next opportunity to eat.

In general, think:

1. homemade - to avoid too many added-on ingredients. Otherwise check the labels and go for the food without added sugar, saturated fats, emulsifiers etc…
2. a combination of at least two of the following food groups:

• whole grain carbs for fibers and longer lasting energy
• proteins for longer lasting energy and the build-up/repair of body cells
• healthy fats for essential vitamins
• fruits and vegetables for fibres, vitamins and other micronutrients
• dairy product: provides calcium and proteins
• hydration: sugar-free drink

Set an earlier bedtime

Make sure your child gets to bed early enough to get up in time to eat breakfast. Sleep is a crucial ingredient in children's overall health, no matter their age.

Eat breakfast together as a family

Ideally, the whole family can sit down together for breakfast. Research suggests that families that eat together tend to eat healthier. It also gives parents the chance to act as role models in terms of nutrition and eating behaviours.

Plan ahead

In involving your child, you teach them organisational skills that will last them their whole lives and will ensure that they have a breakfast ready that they like.

• Leftovers: Serve what is left of last night's meal or make a bigger portion on purpose.
• Prepare breakfast the night before 
• Shop together for their choice of food

Breakfast on-the-go, some ideas 

A sit-down breakfast made up of the basic food groups is best. But if that does not work, having quick breakfast foods available for your child to grab and eat on the way to school is the next best thing. Good options include:

• banana or any other fresh fruit (combine with wholewheat bread or yogurt)
• dried fruits
• handful of nuts (not to bring inside the school please)
• oats, homemade bar, porridge, Bircher muesli, …
• yogurt 
• smoothie homemade (fruits, veggies and dairy)
• wholegrain bread, pasta, rice
• piece of cheese (babybel) 
• carrots and any other raw vegetables (combine with hummus)
• hard boiled eggs
• egg muffin cups for the week: Mix up some eggs with your favourite fillings (ham, cheese, spinach, or other veggies). Bake in a greased muffin tin at 180°C (350°F) for 20 minutes. 

Marian Coen and Kenny Mary

ISL Medical Team

+41 79 156 31 53