What a child has for breakfast will affect their learning!
The Importance of Protein and Healthy Fats at Breakfast for School-Age Children is undeniable!
Breakfast is often hailed as the most important meal of the day, and for school-age children, this statement could not be more accurate. A well-balanced breakfast sets the tone for a productive day, impacting energy levels, mood, and cognitive function. Among the essential components of a nutritious breakfast, protein and healthy fats play pivotal roles in supporting the growth and development of children as they engage in learning.
1. Fueling the Brain
The brain requires a significant amount of energy to function effectively, especially in the morning after a night of fasting. Consuming protein and healthy fats provides a steady source of energy that helps maintain blood sugar levels, preventing the dreaded mid-morning slump. Proteins, which are made up of amino acids, are vital for neurotransmitter production—chemicals that transmit signals in the brain. A breakfast rich in protein can enhance focus, memory, and overall cognitive performance, making it easier for children to absorb information in school.
2. Supporting Growth and Development
Protein is essential for the growth and repair of tissues in children. During school years, when kids are actively growing, their bodies require higher amounts of protein to support muscle development, bone health, and immune function. Healthy fats, such as those found in avocados, nuts, and fish, are equally important as they provide essential fatty acids that aid in brain development and function. Omega-3 fatty acids, in particular, have been linked to improved cognitive abilities and can play a crucial role in a child's overall mental health.
3. Sustained Energy Release
Unlike simple carbohydrates, which can cause quick spikes and crashes in energy levels, proteins and healthy fats offer a more sustained release of energy. This is particularly important for school-age children who need to maintain their focus and energy throughout the morning. A breakfast that includes a combination of protein (like eggs, yogurt, or nut butter) and healthy fats (such as olive oil, nuts, or seeds) can help children feel fuller for longer, reducing the likelihood of distractions caused by hunger.
4. Enhancing Mood and Behaviour
Nutrition can significantly impact mood and behaviour. A breakfast high in sugar and processed carbohydrates can lead to irritability and difficulty concentrating. On the other hand, a meal rich in protein and healthy fats stabilises blood sugar levels, leading to improved mood and behaviour. Children who start their day with a balanced breakfast have been shown to be more attentive and engaged in their learning, contributing to a positive classroom environment.
5. Building Healthy Habits
Encouraging children to include protein and healthy fats in their breakfast fosters lifelong healthy eating habits. When children learn to appreciate a variety of foods, including nutritious options, they are more likely to make healthier choices throughout their lives. This foundation can lead to better overall health, reducing the risk of obesity and chronic diseases later on.
Incorporating protein and healthy fats into breakfast is vital for school-age children. These nutrients not only support physical growth and development but also enhance cognitive function and emotional well-being. Try to offer a variety of breakfast options that include eggs, yogurt, nut butters, whole grains, vegetables and fruits, ensuring that children start their day on the right foot.
Did you know that eggs are a powerhouse of nutrition, particularly beneficial for brain health and learning in children. Rich in high-quality protein and essential nutrients like choline, eggs support cognitive function by aiding the production of neurotransmitters, which are crucial for memory and communication in the brain. The healthy fats found in eggs also contribute to brain development and function, providing a steady source of energy for growing minds. Incorporating eggs into a child's diet can enhance focus, improve learning abilities, and promote overall mental well-being, making them an excellent addition to breakfast or snacks.
Think about options such as scrambled egg and sourdough with veggies
Greek yoghurt with nuts, seeds and berries!
Dippy eggs with sourdough soldiers
Egg, sausages and veggies
Shakshuka
Nourishing pancakes using extra eggs, collagen and oat flour and serving with Greek yogurt and nuts and seeds
If you make porridge, ensure you are adding flax meal, chia seeds, add an egg and some cinnamon for added protein and top with berries and nuts and seeds!
Make sure to avoid the breakfast cereals, even the store bought granolas are high in sugar and don’t be fooled into the marketing ploys of wholegrain goodness!
By making nutritious breakfasts a priority, we can empower the next generation to thrive academically and personally.
