Breakfast is the most important meal of the day

Children who do not eat a healthy breakfast often have trouble concentrating. They are more likely to be described as anxious, fidgety, depressed or irritable by their teachers, said Barbara Brown, Oklahoma State University Cooperative Extension Service food safety specialist.

 “It’s no secret that families are rushed in the morning hours,” Brown said. “However, research indicates that even children who do eat breakfast may be able to make better food choices. It’s important to stock the pantry with healthy food.”

 One good thing to keep in mind is that breakfast does not necessarily have to mean “breakfast foods.” Nearly 37 percent of school children do not eat anything for breakfast. This results in those children getting less than two-thirds of the Recommended Daily Allowance for many essential vitamins and minerals.

Just because a breakfast is nutritious does not mean it has to be boring or time consuming to prepare. A slice of cold cheese or vegetable pizza and a juice box of 100 percent fruit juice can be a healthy choice and can be eaten on the go. A piece of toast with peanut butter, a peach and a glass of low-fat milk provides many nutrients children need for a day of learning.

Other quick and tasty breakfast ideas include adding dried cranberries and almonds to instant oatmeal; combine low-fat milk, fresh or frozen strawberries and a banana in the blender for a fruit smoothie; spread peanut butter on a whole grain hot dug bun, add a banana and sprinkle with raisins; or sprinkle grated Monterey Jack cheese on a corn tortilla, microwave for 20 seconds and top with salsa.

 “When breakfast cereal is on the menu, choose those made with whole-grains. They keep us feeing full longer than foods with a high sugar content,” Brown said.

It is a good idea to try to include at least one serving of fruit with breakfast. Individuals who skip breakfast all together are more likely not to get in the recommended five to seven servings of fruits and vegetables per day.

Orange juice, unsweetened apple sauce, raisins, bananas or pancakes or cereal topped with berries are just a few examples of how to incorporate a serving of fruit into breakfast.

 It can be difficult to catch up on the recommended daily fruit servings if breakfast does not include fruit. And as an added bonus, research shows that individuals who eat plenty of fruit and vegetables generally have a lower risk of heart disease, cancer and other chronic diseases.

Some children may have a lunch time scheduled later than they would normally eat lunch. It is especially important for these children to eat a nutritious breakfast that will hold them over until their scheduled lunch break.

“In reality, breakfast should have as much priority in your child’s life as homework,” Brown said. “Children need good nutrition not only for growth, but for academic performance as well.”

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Oklahoma State University, U.S. Department of Agriculture, State and Local Governments Cooperating: The Oklahoma Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, national origin, religion, gender, age, disability, or status as a veteran, and is an equal opportunity employer.
 
Trisha Gedon
Communications Specialist
Agricultural Communications Services
136 Agriculture North
Oklahoma State University
Stillwater, OK  74078
405-744-3625 (phone)
405-744-5739 (fax)
trisha.gedon@okstate.edu