Children and Nutrition, Healthy Foods

by SAMHSA

Eat a Good Breakfast, Have a Good Day

Eating a good breakfast is good for everyone, especially children. Many people know that kids who eat breakfast have better math grades and reading scores. What people usually don't know is that eating breakfast also improves their mental health. Children who eat breakfast show fewer signs of depression, anxiety, hyperactivity, and other behavioral problems. They are more able to pay attention in class and they miss less school than children who skip breakfast.

Parents and teachers also report fewer psychosocial problems with children who join school breakfast programs. In one study, classrooms that gave students breakfast had fewer disciplinary problems compared with classrooms that did not give students breakfast.

Fix a Healthy Breakfast

Start your family's day with a good breakfast. You can serve cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, or yogurt with fruit. You can even serve soup, sliced lunchmeat, and vegetables. Baby carrots are quick, easy, and nutritious, and so are celery logs with peanut butter and raisins.

You can make a breakfast drink or smoothie in a blender or food processor using low-fat milk or calcium-enriched soy drink. Blend in fresh fruit and maybe a little honey or yogurt. Take a half cup of frozen strawberries, add a little sweetener, and make a milkshake.

What Is a Good Breakfast?

A balanced breakfast is a good breakfast and includes fruit, whole-grain foods, and a source of protein.

Whole-grain choices include hot and cold cereal, toast, muffins, waffles, and pancakes. Fruit can be fresh, dried, or canned, and pure fruit juice counts. Milk and dairy products provide protein, calcium, and B vitamins. Eggs, meat, fish, and their alternatives contain protein as well as iron and vitamins. Kids like variety, so offer choices and always keep breakfast foods handy.

The idea is to urge your child to eat a healthy breakfast, which does not mean it has to be a standard breakfast. A good breakfast is the best start to every day. Kids who are nutritionally fit are more likely to have the energy, stamina, and self-esteem that enhance their ability to learn, play, and grow.

Be a Good Breakfast Role Model

Children learn by example, even when it comes to eating. If you skip breakfast, you send an unhealthy message to your child, and you don't start your own day off right. Good eating habits are good for your mental well-being as well as that of your child.

Set a good example by eating a good breakfast. Prepare and eat breakfast with your child as often as possible.

Find Out About Breakfast Options

If your child doesn't have time for breakfast at home or isn't hungry that early, learn about school breakfast programs. You also may want to pack a healthy morning snack.

There's no doubt about it. Breakfast is the first-and most important-meal of the day. Make sure you and your family start the day off right!

What Is National School Breakfast Week?

National School Breakfast Week is designed to help raise awareness of and gain support for the role that school food service and nutrition programs play in the lives of America's children today and in the strength of America tomorrow. The American School Food Service Association helps celebrate the event each year with a theme and promotional materials.

About the Author

www.samhsa.gov
SAMHSA works to improve the quality and availability of substance abuse prevention, alcohol and drug addiction treatment, and mental health services. Includes links to support groups, information resources, events and articles.