Start with breakfast to help ensure a successful day

The word breakfast literally means break the fast. A person needs food in the morning since it usually has been many hours since the last meal, said Janice Hermann, Oklahoma State University Cooperative Extension Service nutrition education specialist.

“Eating a healthy breakfast every morning is important, especially for children. Breakfast gives children the energy they need to start the day,” Hermann said. “Research shows that children learn better if they eat a healthy breakfast. And parents may accomplish more in the morning hours if they eat a healthy breakfast. It’s important for parents to be good role models for their children.”

Breakfast can help control the urge to snack during the morning, as well as curb the appetite to prevent eating too big of a lunch. However, growing children may need a mid-morning snack, even if they eat a healthy breakfast.

Hermann also pointed out that children may feel as if they have a stomach ache if they miss breakfast. These pains are really hunger pangs.

One way to help children enjoy eating breakfast is to serve food they enjoy – even if they are not typical breakfast foods.

“Less conventional foods such as soups, sandwiches, pizza and other leftovers can be eaten for breakfast,” she said. “Use the MyPyramid to help plan a healthy breakfast and try to choose at least one item from three of the food groups.”

For example, cereal, banana slices and milk or toast with peanut butter and juice covers three food groups from the MyPyramid. When making breakfast food choices, select foods that are low in fat.

For families who may be running short on time in the mornings, some easy breakfast meals can include peanut butter sandwiches, muffins, hard boiled eggs or tuna salad. These items can be made the night before and served with milk and juice in the morning.

Some children may not be hungry first thing in the morning. It is important for parents to give children time to wake up before eating. Rushing around can add stress to breakfast time. If children need to get up earlier in order to have enough “wake up time,” they may need to go to bed a bit earlier to compensate.

“If you’re really short on time, some grab and go foods such as fruit can be eaten in the car on the way to school or work,” Hermann said.

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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