Why is breakfast so important?

Considered by many the most important meal of the day, a balanced breakfast will help to spike one’s metabolic rate, which typically slows down during sleep hours. Depending on the quantities of calories consumed, breakfast will energize one’s mental and physical energy stores. If you are trying to lose weight, consider having a very small snack before exercising and then eating the bulk of your calories after your early morning work out. Studies show that you will lose weight somewhat faster if you deplete your glycogen stores and then break down fat, which you are more likely to do efficiently if you don’t consume breakfast before the workout.

Cereal companies have conducted studies on kids and breakfast and the research seems to show that breakfast cereal eaters have a lower risk of obesity and perform better academically in school than non-breakfast eaters do. Cereals are often the only fortified, nutrient dense food that many kids will eat, so it’s a good choice with fat free milk (or soy or almond milk). That being said, a balanced breakfast should include one serving of a whole grain, fruit, a fat-free dairy product (or other vitamin D/calcium-fortified food) and protein, such as eggs or nuts. Target about 300-350 calories for the meal. Another recent study, from Washington University in St. Louis, suggests that teen mothers who eat breakfast have healthier weights and snacking habits, which may influence the eating habits of their offspring.

It is a good idea to eat breakfast as it is as great way to start the day. Your child has been sleeping for hours and has not had food during that time, so a healthy and balanced breakfast can provide energy that allows your child to perform better in school. Children who do not eat breakfast are more likely to be more irritable, less attentive, and restless. There are several options of breakfast foods to choose from.  Think balance (typically a protein and carbohydrate combination):

1c dried- high fiber cereal- carb

½ -1 c lowfat, skim milk- protein/dairy

½ c sliced strawberries- fruit

What should my child eat?

There isn’t one diet that a child should eat. Offering a wide variety of foods is a good way to promote healthy eating. Try eating foods from all of the food groups. Don’t be too strict as all foods fit into a healthy diet. What are some good sources of calcium?

Milk and milk products are usually the first thought when trying to get enough calcium in your diet. Other sources include dark green leafy vegetables, beans, dried fruits, nuts and seeds, and enriched products like soy milk and cereal. It is important to get enough calcium as it is needed to build strong teeth and bones. Children 1-8 need between 500-800 mg of calcium per day and 1000 mg per day for children 9-18 years old.

Studies show that regular breakfast eaters are fitter and healthier than breakfast skippers in a variety of ways, says sports medicine and nutrition specialist Heidi Skolnik. To learn why you shouldn't miss the morning meal, watch this video.

Research is showing that a breakfast which includes a good quality source of protein is essential for balancing blood sugar, improving concentration, and assisting metabolism.

In fact, one recent study reported that teenagers who ate a high protein breakfast verses those who skipped their morning munchies, were better able to modulate their appetite throughout the day.

Furthermore, keeping insulin and blood sugar balanced has been shown to prevent chronic health issues such as diabetes, metabolic syndrome, heart disease, and obesity.

Medical studies reveal that people who eat breakfast regularly show increases in learning ability, attention span, and a general well being. Conversely, people who skip breakfast show an increase in weight gain and memory impairment.

Eating breakfast increases your metabolic rate by 25 percent, which is one of the reasons why people report feeling better early in the morning. The American Heart Association suggests that you may be more prone to diabetes and obesity if you skip your morning meal because breakfast helps control your appetite for the rest of the day.

Dieters who’ve lost weight and kept it off eat breakfast. Missing breakfast can backfire resulting in an increased appetite and overeating later on. Watch this video to learn more.

A common mistake in finding ways to cut calories to is to skip breakfast. Eating breakfast is one of the most important meals of the day! After going all night without food, you need to give your metabolism a "kick start"- otherwise it will slow down further in order to adjust to the lack of calories your body is getting. If you find it hard to eat much in the morning try at least having a piece of fruit, nuts or a smoothie.

Breakfast is a very important meal to bridge the long gap between the night time meal and the next day.  A healthy breakfast can make a significant difference in our overall health and wellbeing.  It provides the jumpstart needed to start our day energized.  Research has shown that children who enjoy a healthy breakfast have improved behavior and performance as well as fostering healthy weight.