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The Importance of Breakfast for Children
The importance of breakfast for children can be highlighted through several key points, which will be thoroughly explained in this article.
Benefits of Breakfast for Children
- Weight Control and Avoiding Extreme Hunger: A balanced breakfast helps control weight and prevents intense hunger later in the day.
- Energy for the Day: Breakfast provides the essential energy needed for the day. After dinner, there is a period of 6-7 hours without food during sleep, causing blood sugar levels—the brain and nervous system's primary energy source—to drop.
- Improved Mental Performance and Memory: Studies indicate that eating a healthy breakfast helps enhance mental activity and strengthen memory.
- Better Academic Performance: Scientific studies show that children who eat breakfast perform better academically than those who skip it.
What Should Breakfast Include?
Breakfast should contain important nutrients such as:
- Carbohydrates: Preferably complex carbs like bread, especially whole-grain or brown bread, whole-grain cereals, and oats.
- A Glass of Milk
- Fruits and Vegetables: Add a piece of fruit, like a banana or an apple. For children who don’t enjoy vegetables, you can add slices of cucumber, tomato, shredded lettuce, or grated carrots to a sandwich.
Foods to Avoid at Breakfast
- Sweets and Sugary Foods: These do not provide sustained energy. Replacing them with a nutritious breakfast will raise blood sugar steadily, fueling the brain with essential energy.
- Avoid Ready-Made Juices: These juices are high in sugar, lack fiber, contain artificial coloring, and some studies suggest that ready-made juices may increase hyperactivity in children with ADHD.
For a healthier alternative, prepare a cocktail of natural juices instead of ready-made juices to make breakfast more beneficial for children
References:
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