HealthyKids Q&A

You probably heard it from your own parents: Breakfast is the most important meal of the day. But now you're the one saying it — to your sleepy, frazzled, grumpy kids, who insist "I'm not hungry” as you try to get everyone fed and moving in the morning. It can be tough to get your children fueled up in time for school, child care or a day of play. But it's important to try. Heather Edgley, pediatric emergency and inpatient physician at Children's Hospital, discusses the basics of a healthy breakfast.

Q. Is it true that "breakfast is the most important meal of the day"?
A. Breakfast is certainly a very important meal because it gets you ready for the day. In general, children who eat breakfast have more energy, do better in school and eat healthier throughout the day. They also are more likely to participate in physical activities, which is a great way to maintain a healthy weight. Without breakfast, children can get irritable, restless and tired.

Q. Why should I bother with breakfast if my children don't want it?
A. Each morning, our bodies need to refuel for the day ahead after going without food for 8 to 12 hours during sleep. Your child's mood and energy can drop by midmorning if he or she doesn't eat at least a small morning meal.

Breakfast also can help keep kids' weight in check. Breakfast kick-starts the body's metabolism, the process by which the body converts the fuel in food to energy. And when the metabolism gets moving, the body starts burning calories.

People who don't eat breakfast often consume more calories throughout the rest of the day and are more likely to be overweight than those who skip lunch. That's because someone who skips breakfast is likely to get famished before lunchtime and snack on high-calorie foods or overeat at other meals and in the evening. Overeating in the evening continues the cycle of not being hungry in the morning.

Research has shown that children who eat breakfast get fiber, calcium and other important nutrients. They also tend to have lower blood cholesterol levels, fewer absences from school and make fewer trips to the school nurse with stomach complaints related to hunger.

Q. As long as my child eats something, even a doughnut, is that OK?
A. It's important for kids to have breakfast every day, but WHAT they eat in the morning is crucial, too. Choosing breakfast foods that are rich in whole grains, fiber and protein while low in added sugar may boost kids' attention span, concentration and memory – all of which they need to learn in school. Also, since breakfast is your first opportunity to provide servings of fruit or vegetables to your children, take that step to encourage them!

Toaster pastries and some breakfast bars are portable, easy and appealing to kids. But many have no more nutritional value than a candy bar and are high in sugar and calories. Read the nutrition labels carefully before you toss these breakfast bars and pastries into your shopping cart.

Q. How can I get my children to eat a healthy breakfast?
A. As a mom, I understand how difficult it can be to make a healthy breakfast happen when you're rushing to get yourself and the kids ready in the morning and juggling the general household chaos.

• Stock your kitchen with healthy breakfast options such as whole fruit, whole wheat waffles, low sugar and high fiber cereals, oatmeal, eggs and peanut butter.
• Prepare as much as you can the night before (get dishes and utensils ready, cut up fruit, etc.)
• Get everyone up 10 minutes earlier
• Let children help plan and prepare breakfast
• Have grab-and-go alternatives (fresh fruit, individual boxes of cereal, breakfast bars or trail mix, Carnation Instant Breakfast) on days when there is little or no time to eat.
You may also want to check out the breakfasts offered at your child's school or daycare. Some offer breakfasts at free or reduced prices for families with limited incomes. However, if your child eats breakfast outside the home, be sure to talk with him or her about how to make healthy selections.

Q. My child doesn't like typical breakfast foods. What are some other options?
A. Breakfast can be just about anything your child will eat – even the leftovers from last night's dinner – as long as it provides the nutrients and energy kids need for the day. A piece of cheese pizza and some fruit, a turkey or peanut butter sandwich, or a bowl of pasta would be good options.

Try to serve a balanced breakfast that includes some carbohydrates, protein and fiber. Carbohydrates are a good source of immediate energy for the body. Energy from protein tends to kick in after the carbs are used up. Fiber helps provide a feeling of fullness and, therefore, discourages overeating. And when combined with adequate liquid consumption, fiber helps move food through the digestive system, preventing constipation and lowering cholesterol.

Good sources of these nutrients include:

• Carbohydrates: whole-grain cereals, brown rice, whole-grain breads and muffins, fruits and vegetables
• Protein: low-fat or nonfat dairy products, lean meats, eggs, nuts (including nut butters), seeds and cooked dried beans
• Fiber: whole-grain breads, waffles and cereals; brown rice, bran, and other grains; fruits, vegetables, beans and nuts

• Whole-grain cereal topped with fruit and a cup of yogurt
• Lean turkey on a toasted English muffin with a tomato
• Whole-grain waffles topped with peanut butter, fruit or ricotta cheese
• Heated leftover rice with chopped apples, nuts and cinnamon, plus fruit juice
• Whole-wheat pita stuffed with sliced hard-cooked eggs or turkey or light sausage
• Shredded cheese on a whole-wheat tortilla, folded in half and microwaved for 20 seconds and topped with salsa
• Hot cereal topped with cinnamon, nutmeg, allspice or cloves and dried fruit.
• Peanut butter on a bagel with fresh fruit (banana or apple wedges) and low-fat milk
• Breakfast smoothie of milk, fruit and a teaspoon of bran, whirled in a blender
• Vegetable omelet with toast and orange juice
• Bran muffin and yogurt with berries
• Hummus on whole-wheat toast and milk
• Cream cheese and fresh fruit, such as sliced strawberries, on a bread or a bagel

Q. What else can I do to encourage my children to eat a healthy breakfast?
A. Be a good example! Let your child see you making time to eat breakfast every day. As parents, we all understand that sometimes our actions are more powerful than our words.

Content and recipes edited and abridged from the KidsHealth section of www.etch.com. © 2009 The Nemours Foundation/KidsHealth. Used under license.