While I was perusing the grocery ads this past week, I noticed that many of the items featured were related to the upcoming back-to-school season. Most of these items were foods that go well in lunch boxes, but there were also a number of breakfast foods, namely convenience items such as frozen breakfast sandwiches and cold cereals. While viewing these, I started thinking about the old adage about breakfast being the most important meal of the day.
While I’m uncertain if research supports the notion that breakfast is any more important than other meals, there certainly is evidence that breakfast is important. Moreover, there’s increasing evidence that not all breakfasts are created equal—some foods are better options than others. Today, let’s take a look at why breakfast is important and what constitutes a healthy breakfast.
Why is breakfast important?
Many researchers have found that eating a healthy breakfast provides benefits, especially to children who are in school.
- Individuals who eat breakfast regularly are less likely to be overweight and tend to have healthier diets overall than individuals who don’t eat breakfast regularly.
- Children who eat breakfast regularly are more likely to exhibit “on-task behaviors” (being alert, paying attention, and concentrating) in the classroom. They also have better test scores and grades than children who don’t eat breakfast regularly.
- Children who eat breakfast perform better on standardized tests than children who don’t eat breakfast. Specifically, they score higher in math, reading comprehension, and spelling.
What qualifies as a healthy breakfast?
Experts recommend that, for the most nutritious breakfast, we try to choose whole, unprocessed foods from each of the 5 food groups: fruits, vegetables, dairy, grains, and proteins. I emphasized most nutritious breakfast because, for many of us, achieving this won’t be something we can do on an everyday basis. However, it is a great goal to try to achieve!
On days when we can’t eat breakfasts that contain all 5 food groups, it is wise to prioritize options that contain nutrient-dense foods, especially those that are high in fiber and contain lean protein. This is because these nutrients help both kids and adults feel full and have steady blood glucose levels (which helps with concentration and having energy over time). We should avoid breakfasts loaded with sugars (sugary cereals, pastries, white bread, etc.) as these aren’t very filling and cause spikes and drops in blood glucose that can affect concentration.
Healthy breakfast options
What are some breakfast options that meet the criteria described above? Here are some examples, many of which can be prepared quickly and easily.
- Whole wheat toast topped with peanut butter and banana
- Cooked oatmeal topped with walnuts and dried cranberries
- Cheese and spinach omelet
- Smoothie made with fruits and veggies, plain yogurt, and wheat germ
- Whole wheat toast topped with mashed avocado and scrambled egg
- Whole wheat pita stuffed with hard-boiled egg, salsa, and low-fat cheese
- Berries topped with low-sugar Greek yogurt and almonds
Final thoughts
Sadly, my kids and I don’t always eat healthy breakfasts. I know the same is true for many of you. My point here is not to pile on the mom guilt (or dad guilt). My point is to equip us with the knowledge we need to make healthier choices. Regardless of how much effort I put into healthy eating, I know there are days when cold cereal will find its way onto the table. If this is also true for your family, then you will be glad to know that, according to experts, cereal isn’t always a bad option. They simply recommend that we use the following criteria when choosing cereals:
- High fiber. Cereals should contain at least 3 grams of fiber per serving. Five grams or more per serving is optimal, but avoid any with less than 3.
- Low sugar. Avoid cereals that list sugar as the first ingredient and those that list multiple types of added sugar (cane sugar, high-fructose corn syrup, honey, brown sugar, dextrose, etc.). Generally speaking, this means avoiding cereals that are marketed for children and choosing ones marketed for adults.
For additional information on healthy breakfasts, visit my sources:
- What a Healthy Breakfast Looks Like
- Healthy Breakfast: Quick, Flexible Options
- What Makes a Healthy Breakfast for Kids
- A Doctor’s Recipe for a Healthy Breakfast
What healthy breakfasts are hits with your family? Share your favorites with us!
These are great ideas! One of my go-to breakfasts for the kids is overnight oatmeal-half a cup of milk and oats in a mason jar, top with dried fruit and stick it in the fridge overnight. In the morning, they can get it themselves and dive in. The only downside is that it’s not the most filling thing in the world, (my almost 3-year-old was particularly hungry the other morning after his oatmeal) but most days, since we have lunch just a few hours later, it’s not an issue.
Also, when I spent a college semester in Austria, I really fell in love with European breakfasts-it was common to find a morning spread of cold cuts of meat, cheeses, rolls, and unsweetened yogurt + honey. When I need something for breakfast, I often try to imitate this and grab some slices of cheese and meat. (which is very convenient too, if I’ve sliced the cheese ahead of time) I like it much, much better than sugary cereals 🙂
The European-style breakfasts sound like a great idea. I’m really glad you shared this because it makes an important point that I didn’t think about when I was writing this post, which is that breakfast is just another meal. We can eat anything for it. We don’t have to eat “breakfast foods.” Things you mentioned here (cheese, meats, etc.) work just as well, if not better at times, than cereals and pastries. I think they may be more filling than cereals, too.
We don’t always eat healthy breakfasts either but we do aim for them and I am always reminding my boys to eat a piece of fruit with whatever they decide to eat for breakfast. I feel best when I eat fresh fruit with non-fat yogurt and a bit of granola on top (usually a protein enriched variety); it helps me feel full and satisfied right through lunch! Pinned.
Breakfast is definitely a great time to get some fruit in!
I usually have berries (fresh during the summer, frozen during the winter) with yogurt and granola a couple of times a week.