Lifestyle

Most important meal of the day? Yes, it is

BRING ON THE BREAKKY: Recent research shows that primary school aged children are twice as likely to do better at school when they consume a nutrient rich breakfast.
BRING ON THE BREAKKY: Recent research shows that primary school aged children are twice as likely to do better at school when they consume a nutrient rich breakfast. Thinkstock

BREAKFAST is the most important meal of the day - chances are you have heard this before.

Specifically, when it comes to weight control, hunger management and helping with attention and concentration, breaking the overnight fast is a key dietary habit to establish, particularly for our kids. And now it seems we have another key reason to make sure the kids do not leave the house without breakfast. Recent research from the University of Cardiff has shown that primary school aged children are twice as likely to do better at school when they consume a nutrient rich breakfast.

The study found that students scored 50-100% higher on assessment scores when breakfast was consumed. Even more specifically, the quality of the breakfast was another significant predictor of performance with nutritious foods including wholegrains, dairy and fruits linked to better performance.

The good news is that you do not necessarily need to sit the family down over a hot breakfast every day to reap these academic benefits. Good nutrition can also be quick, easy and child friendly once you know the right mix of foods.

Here are some quick and easy breakfasts for non-breakfast fans.

Breakfast drink

Whether it is a glass of milk or a fruit smoothie, rest assured that milk is a nutrient rich breakfast choice that will be more than adequate in fuelling a young brain for a few hours until recess or fruit break. If you are super organised, a vege / fruit smoothie is extremely nutritious but even a simple glass of milk will do the trick.

Toast with avocado or peanut butter

Simply teaming a wholemeal or wholegrain slice of toast with a protein rich topping such as cheese, peanut butter or avocado creates a brekkie combo that is significantly more nutritious than toast with sweet spreads and while peanut butter may be a concern at school, if your house does not need to be nut free, 100% nut spread is a highly nutritious food.

A tub of Greek yogurt

While fruit yogurts can be packed with sugar, Greek yogurt is much higher in protein and can be found in convenient squeezie tubes and consumed on the way to school. Another idea is to freeze Greek yoghurt with a little fruit to create a breakfast ice-cream on a stick.

A couple of crackers with cheese

Who said breakfast has to be toast or cereal? Nutritionally a couple of wholegrain crackers teamed with a cheese slice or stick is a good mix of low GI carbs and protein, offering similar nutrients to that of a small serve of breakfast cereal while remaining a quick and easy option to eat on the way to school.

Breakfast baking

Who does not love a bit of baking? If you like to get into the kitchen you could do a lot worse for breakfast than a fruit muffin or homemade banana bread, particularly when recipes use eggs, wholemeal flour, fruit, nuts and seeds. And these can even be frozen and kept for emergencies when cereal or toast is flatly rejected.

Topics:  breakfast concentration protein school


Stay Connected

Update your news preferences and get the latest news delivered to your inbox.

NCEIA Dolphin Awards looking for the best of 2017

NEVER TOO LATE: Ivan Perger, 66, received his first NCEIA Dolphin Award in the folk category in 2014.

Entries to the North Coast music awards are now open

CWA amenities clean, safe space for mothers

GOING STRONG: Acting president of Lismore CWA Jan Clifford OAM and secretary Janet Henderson outside the CWA rooms in Spinks Park.

Lismore rooms have welcomed nursing mums and bubs since 1928

All hail Super Minister Peter Dutton

Why does the PM want a super ministry?

Local Partners

Camphor Laurel loss threatens fruit dove

The rose-crowned fruit dove is listed as vulnerable in NSW due to habitat loss from the clearing of rainforest and the removal of camphor laurel trees

Why crowds are loving Happy Kanye at Splendour

Danger Dave and Melissah Marie with the artwork Happy Kanye at Splendour in the Festival 2017.

By Barcelona-based artistic collective Hungry Castle

Amber Heard, Elon Musk among Splendour celebs

Bernard Fanning plays the main stage at Splendour in the Grass 2017 on day 2.

DAY TWO of Splendour in the Grass was the day of celebrities.

VIDEO: Girls can feel safe at Splendour

Punters at Splendour in the Grass 2016 at Byron Bay.

High visibility police will be among the crowd at all times

The Block's family home rescue mission

RENO show's new concept – relocating and restoring crumbling heritage homes – proves its biggest challenge to date.

Angelina Jolie 4.0: Is anyone buying this?

Angelina Jolie, master media manipulator, is back.

Love The Bachelor and a feminist? Sorry, you can't be both

These 22 women trying to win Matty's heart... but at what cost? (Pic: Channel 10)

Tans will be sprayed. Roses will be distributed. Tears will be shed.

George RR Martin: Sixth book won't be out this year

Emilia Clarke returns as Daenerys Targaryen in the seventh season of Game of Thrones, which premieres only on Foxtel on July 17.

“I am still working on it, I am still months away..."

Mum spotted on Google Earth 18 months after death

A woman has spotted her mother on Google Earth - she died in 2015

What's on the big screen this week

A scene from the movie War for the Planet of the Apes.

AN ACTION franchise comes to its epic conclusion.

The Bachelor: Will farting be the key to Matty J's heart?

I don’t know what emotion this is.

MATTY J’s return as The Bachelor was sullied on the first night.

Hearty food for cold nights

Boneless lamb shoulder roast with crushed kipflers.

RECIPES: Two tasty lamb dishes to try this winter

How one man made more than $20m in a land deal

Varsity Lakes

Sale, with GST added, shows as a $26.4 million transaction

Tenant: Let me rent, I'll fix your property and pay for it

Noosaville tenant Tony Conyers thought his tenancy was guaranteed until 2035, so he spent his own money on the property. Now he's been told he may not be able to stay for even one more year.

Renter spent $30k on maintaining, improving property over 17 years

TENANTS FROM HELL: See the mess left by evicted couple

DISGUSTING: Mess left by evicted tenants. Owner of the Mongogarie property Christine Beatty has been left at least $5000 out of pocket.

Couple were 'living large' while not paying their rent

How Gladstone's cheapest and most expensive homes stack up

SPECTACULAR: This home on Springs Road, Agnes Water, is selling in the mid-$2 million range.

With the market currently low, now is the time to invest.

Ready to SELL your property?

Post Your Ad Here!