The Importance of Breakfast for Children

Breakfast is considered the main and most important meal for all family members, as it provides energy and supports body health throughout the day. Nutrition specialists and pediatricians strongly recommend never skipping breakfast, especially for school-aged children, as they are in a crucial stage of growth and development and need energy and concentration for learning.

Why Breakfast Matters for Children

1. Provides Energy: A healthy breakfast energizes children for the entire day and supports vitality.

2. Prevents Overeating: Children who skip breakfast tend to consume more calories later, increasing the risk of obesity. A balanced breakfast helps control appetite.

3. Reduces Risk of Diabetes: Studies show that eating breakfast early in the morning helps reduce the risk of diabetes later in life.

4. Boosts Learning and Attention: Children who eat breakfast perform better academically, show higher focus, and are more productive.

5. Supports Good Behavior: Research from Harvard University shows that children who eat a complete breakfast, including milk, yogurt, bread, and fortified cereals, are less likely to exhibit behavioral problems, hyperactivity, or lack of focus.

6. Strengthens Immunity: A morning meal helps reduce seasonal illnesses and school absenteeism.

7. Encourages Healthy Habits Early: Teaching children to have breakfast regularly reduces hyperactivity, improves attention, and contributes to overall development.

Recommended breakfast foods include boiled or fried eggs with olive oil, natural cheese, fresh or grilled meat slices, along with whole grains and fruits.

Foods to Avoid on an Empty Stomach

Pediatric nutritionist Dr. Amjad Younis recommends avoiding certain foods before school or on an empty stomach:

1. Full-Fat Milk

   • Drinking full-fat milk alone can cause stomach aches and gas. Offer it after a small meal or in moderation.

2. Packaged/Processed Juices

   • Contain added sugars and acids that can irritate the stomach. They do not replace a balanced breakfast and can cause nausea and loss of appetite.

3. Pastries and Sweets

   • White flour pastries convert to sugar quickly, causing lethargy, high blood sugar, and energy crashes. Always replace with a nutritious alternative.

4. Bananas

   • Should be eaten after a light meal, not as the main breakfast item. On an empty stomach, bananas may cause stomach irritation, but after food, they provide potassium, focus support, hydration, and tryptophan for memory and learning.

5. Salty Snacks

   • Chips and other salty foods increase thirst, burden the kidneys, and lead to fatigue and lack of concentration. Avoid giving them in the morning.

6. Chocolate and Cocoa Products

   • Causes rapid blood sugar spikes followed by sudden drops, resulting in fatigue and low energy. Despite its benefits for brain function, it should not be given on an empty stomach.

Summary:

A healthy, complete breakfast is essential for a child’s energy, concentration, immunity, and behavior. Foods high in sugar, salt, or fat should never be given on an empty stomach, while wholesome options like eggs, cheese, whole grains, and fruits provide lasting benefits throughout the school day.