With the return to school and busy mornings as usual, mothers often juggle between preparing their children for school and going to work. Breakfast may be neglected or replaced with a quick sweet snack. Nutrition specialists recommend that skipping this essential meal can affect your child's concentration, mood throughout the day, and even future weight.
Dear mother, breakfast is not just a habit but a cornerstone for a successful school day and a healthy child today and tomorrow. Studies show that more than one in ten children start their day without breakfast, increasing the likelihood of poor academic performance, classroom behavior issues, and rising global childhood obesity rates, which now stand at 9.4%, surpassing underweight statistics for the first time due to skipping breakfast.
Dr. Mahmoud Zidan, Professor of Therapeutic Health, highlights the importance of breakfast for children and suggests easy recipes that can be prepared in minutes.
Benefits of Breakfast for Children
Healthy Lifestyle: Breakfast provides essential energy for school and learning. Children who skip it miss out on important nutrients affecting health and skill development.
Enhanced Concentration and Attention: Children who eat a healthy breakfast perform better in problem-solving, mathematics, and language skills. Studies show that breakfast skippers have nearly double the likelihood of poor math results and 1.6 times the chance of low reading performance compared to peers who eat breakfast.
Improved Academic Performance: The brain needs glucose for fuel. Skipping breakfast can impair short-term memory and comprehension, linking regular breakfast consumption to higher academic achievement.
Stable Energy Levels: Breakfast kickstarts the body, preventing fatigue or irritability in the early hours.
Supports Healthy Growth: Breakfast provides calcium (milk), iron (whole grains), and protein (eggs or legumes). Children who eat breakfast regularly get higher levels of vitamins and minerals.
Reduces Obesity Risk: Studies show children who skip breakfast are about 50% more likely to become overweight. Breakfast regulates appetite and reduces reliance on sugary snacks later.
Special Importance for Primary School Children:
Primary school is a crucial developmental stage. Children skipping breakfast are less active, have lower physical fitness, and may experience suboptimal respiratory and heart function. Regular breakfast supports learning, memory, attention, and cognitive performance, while improving mood and behavior.
Best Breakfast Options for Children:
Quick and Nutritious:
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Oatmeal with milk and fruits
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Boiled eggs or vegetable omelets
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Yogurt with honey and nuts
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Whole-grain toast with peanut butter or cheese
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Fruit smoothies with milk or yogurt
Traditional Arabic Options:
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Fava beans with olive oil and lemon
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Eggs with tomatoes or pastrami
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Yogurt with zaatar and olive oil
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Arabic bread with white cheese and fresh vegetables
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Sesame cookies or date-filled pastries with a glass of milk
Practical Recommendations for Mothers:
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Make breakfast a family habit, even if for 10 minutes, to enhance psychological connection.
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Plan ahead: prepare fruits or sandwiches the night before.
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Offer variety to keep children interested.
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Avoid high-sugar options that give quick energy but cause rapid crashes.
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Involve children in breakfast preparation to increase their desire to eat.
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Set an example: if children see you eating breakfast regularly, they will adopt the habit more easily.
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