Articles
The Importance of Breakfast for Children
The importance of
breakfast for children is highlighted through several key points, which we will
explain in detail in this article:
1. Weight Control
and Preventing Extreme Hunger
Breakfast helps
prevent extreme hunger later in the day and supports healthy weight
management.
2. Provides
Necessary Energy
After dinner, children
go through 6–7 hours or more without food during sleep. As a result,
blood sugar levels drop — and glucose is the brain’s and nervous system’s
main source of energy. Breakfast restores these levels and provides fuel
for the body and mind.
3. Supports Mental
Performance and Memory
Studies indicate that a
healthy breakfast increases mental alertness and strengthens memory in
children.
4. Linked to Better
Academic Performance
According to
scientific research, children who eat breakfast perform better academically
than those who skip it.
What Should a
Healthy Breakfast Contain?
A nutritious breakfast
should include the following food groups:
- Carbohydrates: Preferably complex carbs such as:
- Whole-grain bread
- Whole grain breakfast cereals
- Oats
- A glass of milk
- Vegetables and fruits:
- Add a fruit like a banana or apple to
breakfast
- For children who don’t like vegetables,
try adding:
- Cucumber slices
- Tomato slices
- Shredded lettuce or carrots inside
sandwiches
Foods to Avoid at
Breakfast
- Sweets and sugary foods:
They don’t provide long-lasting energy. Replacing them with healthier options helps stabilize blood sugar levels and provides the brain with sustained energy. - Avoid ready-made juices because they:
- Are high in sugar
- Lack fiber
- Contain artificial colorings
- Some studies suggest they may increase
hyperactivity in children with ADHD
✅ Tip: To make breakfast more beneficial,
prepare fresh natural juice or smoothies instead of packaged juices.
- ALBashtawy, Mohammed. (2017). Breakfast eating habits among school children. JOURNAL OF PEDIATRIC NURSING-NURSING CARE OF CHILDREN & FAMILIES. 36. 118-123. 10.1016/j.pedn.2017.06.023.
- Betts, James & Chowdhury, Enhad & Gonzalez, Javier & Richardson, Judith & Tsintzas, Kostas & Thompson, Dylan. (2016). Is breakfast the most important meal of the day?. The Proceedings of the Nutrition Society. -1. 1-11. 10.1017/S0029665116000318.
- Heyman MB, Abrams SA, AAP SECTION ON GASTROENTEROLOGY, HEPATOLOGY, AND NUTRITION, AAP COMMITTEE ON NUTRITION. Fruit Juice in Infants, Children, and Adolescents: Current Recommendations. Pediatrics.2017;139(6):e20170967