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.

Council ski jump vote 'small victory' for residents

CONTROVERSIAL: A digital image of the proposed Lake Ainsworth Olympic ski jump facility provided by the NSW Office of Sport.

Councillors vote 8-0 not to support development application

LGBQTI* community takes part in marriage equality action

VOTING FOR CHANGE: Maude Boate will be at the the marriage equality action at Lismore City Hall.

Lismore calls for awareness on marriage equality

Woman felt 'dirty, ashamed' over partner's abuse

Lismore Court House. Photo Cathy Adams / The Northern Star

"I thought I was going to lose my life to this person"

Local Partners

Mandy and Ellen will be just women like us in Nimbin

HIT comedy show heading towards Nimbin.

Model Bella Hadid's see-through dress shocks in Cannes

US model Bella Hadid attends the Cinema Against AIDS amfAR gala 2017 held at the Hotel du Cap, Eden Roc in Cap d'Antibes, France, 25 May 2017.

It’s like she’s become addicted to shock value.

No room for morbid fans

Chris Cornell.

Fans want to stay in the hotel room where Chris Cornell died

Star Wars' 1977 Stormtrooper head banger confesses

A Stormtrooper is responsible for the biggest blunder in a Star Wars movie. Picture: Supplied

Man in most famous blooper in Star Wars history breaks silence

Felix Riebl wants to be in your arms

TOURING NOW: Australian musician Felix Riebl is coming to the Northern Rivers in June.

Cat Empire frontman brings out his romantic side in solo show

Lyn's knock-out show gets her to next round on The Voice

ONWARDS AND UPWARDS: Lyn Bowtell is through to the battle rounds on The Voice.

'It was bitter sweet to win like that'

Dreamworld may supersize with 'Disneyland expansion'

Dreamworld could become a “more attractive and entertaining park”.

How Toowoomba house prices compare in Australia

For sale sign in front of home.

Here's what $700,000 will buy you in Toowoomba, Brisbane and Sydney

One of Maryborough's most historic homes is still for sale

FULL OF HISTORY: Trisha Moulds is owner of the historic Tinana state known as Rosehill. The beautiful home is currently for sale.

It has been the scene of both joy and tragedies over the years.

The face of the Sunshine Coast's overpriced rental crisis

Alyx Wilson had to rent a $385 unit in Currimundi because the market was too competitive for cheaper rental housing. She is now renting a room from friends who own a house in Currimundi, and says its much more affordable.

Young people feel the strain in competitive, expensive rental market

WATCH: Take a tour of a tradie's dream home

5a Bruce Hiskens Court, Norman Gardens, going for $720,000. INSET: Lea Taylor.

Huge block with potential for anything

Ready to SELL your property?

Post Your Ad Here!