A research article from 2005 summarized the results of 47 studies which showed the link between eating breakfast and nutritional adequacy, body weight, and academic performance. Some of the major findings included:
• Children who reported eating breakfast every morning ate more healthy nutrients throughout the day than children who did not eat breakfast.
• Those who ate breakfast were less likely to be overweight.
• Eating breakfast may improve brain function related to memory, test grades, and school attendance.
Breakfast as part of a healthful diet and lifestyle can positively impact children’s health and well-being. Therefore, it is recommended to consume a healthful breakfast on a daily basis consisting of a variety of foods, especially high-fiber and nutrient-rich whole grains, fruits, and low-fat dairy products. Below are some examples of quick and healthy breakfast meals.
• Cooked oatmeal with fruit (berries, bananas, dried cranberries, raisins) and skim milk
• Whole grain cereal (shredded wheat, cheerios, bran) with fruit and skim milk
• Whole wheat English muffin with reduced fat peanut butter, small fruit, and skim milk
• Low fat yogurt with fruit and low fat granola
• Scrambled egg with whole wheat toast and low fat cheese