With the morning’s chaos and a desire for a few more minutes of sleep, the most important meal of the day is all too often skipped. Learn some ideas to help eliminate this time crunch.

 

by Christina DiMartino

A breakfast of champions may not sound appealing to your child, but according to Dr. Dave and Dr. Dee, it is the most important meal of the day for the entire family.

Dave Freidenberg, M.D., an emergency physician, and Deanna Chew-Freidenberg, Ph.D., a medical research statistician and consultant, are hosts of Advice with Dr. Dave and Dr. Dee, where they offer advice on health, medicine, relationships, families and more. One concerned viewer wrote to them asking for breakfast advice.

“My two teenagers are always running late for the school bus, so they leave the house without breakfast,” the viewer said. “I’ve told them repeatedly that breakfast is important, but they don’t listen. They already get up so early that I don’t want to deprive them of any more sleep. Do you have any information about breakfast and its importance that I can convey to my daughters?”

Dr. Dave and Dr. Dee responded, “Breakfast is the most important meal of the day for everyone. Many studies have found a relationship between eating breakfast and learning ability, attention span and general well-being. Children who regularly eat breakfast think faster, clearer, solve problems more easily, and are less likely to be irritable.”

The breakfast crunch

Eating breakfast promotes proper growth and maximizes school performance because it’s usually easier for breakfast-eaters to meet their daily nutritional needs, according to input from Sheah Rarback, M.S., R.D., a pediatric dietitian at University of Miami’s Mailman Center for Child Development. In the article “Healthy Breakfast Ideas,” Rarback says that breakfast is often a victim of the a.m. time crunch. “Face it, breakfast is the one thing you can skip when you’re in a hurry,” laments Rarback.

She suggests these strategies to give you and your family more time in the morning:

• Finish homework and pack school bags at night.
• Decide what your children will wear to school before going to bed.
• Get up 15 minutes earlier.
• Give up morning television and computer games.
• Have healthy foods on hand. Shop for breakfast foods with your kids and take into account their personal preferences.
• Set out cereal the night before. For a younger child, fill a zip-lock bag with her portion. Add milk in the morning.
• Allow older children to use the microwave oven. Most breakfast foods can be prepared in five minutes or less.

Healthy breakfast ideas

Mary L. Gavin, M.D., a reviewer for KidsHealth.org, a part of The Nemours Foundation’s Center for Children's Health Media, advocates that any breakfast is better than no breakfast, but try not to have doughnuts or pastries all the time. These foods are high in calories, sugar, and fat, and don’t contain the nutrients a kid really needs. Healthy breakfasts contain a variety of foods, including grains (breads and cereals), protein (meats, beans and nuts), fruits and vegetables, and milk, cheese and yogurt. Here are some ideas that will help you get a good morning start.

– Traditional

• Eggs
• French toast, waffles, or pancakes (wheat or whole-grain varieties)
• Cold cereal and milk
• Hot cereal, such as oatmeal or cream of wheat (try dried fruit or nuts on top)
• Whole-grain toast, bagel or English muffin with cheese
• Yogurt with fruit or nuts
• Fruit smoothie

– Weird but yummy

• Banana dog (peanut butter, banana and raisins on a whole-grain bun)
• Breakfast taco (shredded cheese on a tortilla, folded in half and microwaved)
• Country cottage cheese (mixed with apple butter mixed with cottage cheese)
• Fruit and cream cheese sandwich (with strawberries or other fresh fruit)
• Grilled cheese or peanut butter and jelly or another favorite sandwich

Adults need breakfast, too

The American Dietetic Association (ADA) reports that adults who eat breakfast have an easier time losing weight.

In 2007, ADA issued “The Proven Benefits of Breakfast,” reporting that after eight to 12 hours overnight without food, your body needs to refuel its glucose levels. Without breakfast, your brain and your muscles will not have the energy needed to sustain activity throughout the day.

People who skip breakfast often feel more tired, irritable, and restless in the morning. Those who do eat breakfast have a better attitude toward work, higher productivity, and better ability to handle tasks that require memory. They also have more strength and endurance as well as better concentration and problem-solving ability.

What’s your excuse?

Adults sometimes lose sight of the importance of breakfast, too, and make excuses even though setting an example is all a part of parenting children. Nancy Schmieder, a certified lifestyle consultant who works with the Better Living Ministries in Wayland, New York, points out some typical excuses of adults who don’t eat breakfast in her post “The Importance of Breakfast.”

• No time: How much time does it take to eat a bowl of cereal? Make toast and eat it on your way to work. Make your breakfast the night before. Making time for breakfast is making time to be healthy.
• Not hungry: Don’t eat anything after an early supper.
• Might gain weight: Eating breakfast will actually help you reach and maintain your healthy weight. Your appetite will be satisfied longer, and you’ll be eating when you can best burn the calories. You’ll feel great.
• Don’t like breakfast foods: You don’t have to eat traditional breakfast foods. You can eat leftovers or a sandwich. Any healthy food is fine. Caffeine may mask hunger.
• Don’t like eating breakfast: It is in your best interest to eat breakfast. Take the step. Do the right thing. Eat breakfast.

Read on:

• The Good Breakfast Book, by Nikki & David Goldbeck

Resources:

• Healthy Cereals For Kids, by CBS News
• Honey We're Killing the Kids: Breakfast, by TLC Network
• Breakfast for a Busy World, by WedMD

 

Christina DiMartino has been a freelance and assignment writer since 1985. She is a researcher, interviewer, writer, editor, and manuscript collaborator with a repertoire of clients from around the world.

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