This article was updated February 2024.
The Dietitians Association of Australia is calling on parents to make eating breakfast ‘non-negotiable’ for school-aged children after recent research highlighted the huge pitfalls for students who start school hungry.
Why is breakfast critical for children attending school?
The research, released by Foodbank, found teachers noticed most students who skipped breakfast had low energy levels and difficulty concentrating(1).
It also showed three children in every classroom were arriving at school hungry or without breakfast, and for many of these students, this happened more than three times a week(1).
These alarming figures are something nutrition experts do not find surprising.
Kate Di Prima, Spokesperson for the Dietitians Association of Australia, said skipping breakfast will make children feel ‘fuzzy’ in the head and lethargic because their brains are being starved of energy.
“The brain requires energy in the form of glucose to function at its best throughout the day. Nutritious breakfast foods such as grainy bread, breakfast cereals, fruit, and milk provide healthy sources of glucose. A healthy breakfast gives kids the right fuel to start the day, helping them to fully participate in class and achieve the best grades possible.” said Ms Di Prima.
Research shows eating breakfast to be linked with an improvement in literacy and numeracy skills in school children, potentially impacting their long-term employment options(2).
“Breakfast should not be optional for school children. To put it simply, their growth and development depends on getting enough of the right nutrients – and without breakfast, they will really struggle to get their daily quota,” said Ms Di Prima.
So what is the best breakfast for school?
According to the DAA, the best breakfast for growing children is one that is high in fibre, contains low glycaemic index options, and includes protein.
Top options for a brain-boosting breakfast:
Wholegrain cereal with milk, topped with fresh fruit
- Wholegrain toast (or if time is tight, a sandwich made the night before) with cheese, avocado and tomato, and a piece of fruit
- Wholemeal muffin or crumpet with baked beans and Greek yoghurt
- Poached or scrambled eggs on wholemeal toast with a glass of milk
- A smoothie made from milk, fresh fruit, and yoghurt.
Recipe: Apple & Sultana Bircher Muesli
Makes: 4 serves
Ingredients
- 2 cups rolled oats
- 1.5 cups unsweetened apple juice
- 2 cups vanilla yoghurt
- 1 cup sultanas
- 1/4 teaspoon nutmeg
- 1/2 teaspoon ground cinnamon
- 2 apples (peeled and grated)
- Pepitas to sprinkle on top
Method
- Place the oats, sultanas, yoghurt, apple juice, nutmeg, and cinnamon in a large bowl and mix well.
- Leave to sit in the fridge overnight or for at least six hours.
- Once the bircher has soaked overnight, stir through all of the apple.
- When serving, top with a small handful of pepitas. The bircher will keep for a few days.
This recipe was provided by Anna Muir, an Accredited Practising Dietitian.
References
(1) Foodbank, 2015, Hunger in the Classroom: Foodbank Report 2015, viewed 25 Jun 2015
(2) O’Dea J & Mugridge AC (2012). ‘Nutritional quality of breakfast and physical activity independently predict the literacy and numeracy scores of children after adjusting for socioeconomic status’, Health Education Research. pp. 1-11, viewed 26 June 2015.
5 Steps to Prevent Winter Weight Gain
Any health professional who works in health and fitness knows the occupational hazard that arises at this time of year – cancellations – a lot of them explained by weak excuses such as, “It’s too cold”, “I am not feeling motivated”, “I am just going to wait until the weather gets better”. Unfortunately, when we
The Aussie Underwear Brand Nailing the Brief for Profit and Sustainability
A pair of Step One underwear is being sold every 8 seconds around the world, including Australia, America and the UK. From humble beginnings as a bedroom start-up to a now multi-million dollar, publicly listed company, Step One is kicking some serious business goals, all the while managing to maintain meticulous ethical and sustainable practices.
2024 Mother’s Day Classic Supporting Ovarian Cancer Too
Mother’s Day is fast approaching and while some families have a tradition of breakfast in bed or a favourite restaurant for dinner, plenty of Aussies have been making the Mother’s Day Classic fun run a part of theirs. Founded in 1998, this charity event has raised more than $44 million for research into breast cancer
Let’s Get Physical With Retrosweat Sydney!
Retrosweat, the fun, authentic, 1980s freestyle aerobics classes first started gaining a following in Sydney more than a decade ago and expanded to two locations, offering classes each week. Retrosweat also offer an online library of “at-home” workouts to meet the growing demand for exercise that is both fun and entertaining, along with being accessible
Be Mindful in May and Pause for a Cause
What if you could find more focus, clarity, and effectiveness in daily life by learning a 10-minute mindfulness technique and at the same time have a positive impact on the world? Join the Mindful in May movement next month and you can make it happen. What is Mindful in May? Mindful in May is a
Do Protein Supplements Cause Weight Gain?
One of the most common misconceptions in nutrition is that protein supplements contribute to weight gain. We asked Mark Robinson, dietitian and expert for BSc supplements to offer up some advice on the topic and so we can answer the question – do protein supplements cause weight gain? The facts around protein and weight gain