If you want your child to stay calm and focused as they begin the new school year this fall, make sure they eat a quality breakfast including protein and quality carbohydrates, says a nutrition expert at Washington University in St. Louis.
We all know that eating something in the morning is essential, but what exactly and how can we make it EASY?
“Eating breakfast is key to how they perform in that classroom,” says Connie Diekman, M.Ed., RD, director of University Nutrition.
She notes that if parents really want to help their children maximize the classroom experience, there are a few things they can do as they plan what to eat for breakfast.
“Make sure you have a little bit of protein and little carbohydrate,” says Diekman. “When we look at that carbohydrate piece, what we want to focus on is your better quality carbohydrates, the longer energy carbohydrates like whole grain.”
Diekman suggests a bowl of oatmeal with milk (I am thinking my Dinosaur oatmeal with sugar “eggs” doesn;t count here?!). “That can give you some energy to the brain,” she says. “That milk begins to work on the brain chemicals, as well as the carbohydrate.”
She also suggests fruit, possibly having a fruit and yogurt parfait.
“Some sugar from the fruit that gives (your kids) that quick burst of energy, but the milk, the yogurt, has a lot of compounds in it besides the protein that can help the body with relaxation, attention, all of these factors,” she says.
Mornings are generally stressful times for families. Quick, nutritious morning meals are key, and Diekman has some tips:
She suggests peanut butter on whole grain bread or a smoothing with peanut butter, yogurt and fruit. The darker the fruit, the better, Diekman says. Blueberries, strawberries, apricots, blackberries and raspberries all contain a lot of phytonutrients that can help the body with relaxation during stressful times.
Fruits, and also nuts, contain antioxidant nutrients that can help the body overcome stress.
“It is so important that we equip kids, and mom and dad too, with something to eat before they enter the classroom or their job, because the studies are very, very clear,” Diekman says. “Performance in a classroom is so much better in breakfast eaters than in those who skip.”
Getting the good quality protein is a challenge in our house. The carbs are easier, but they are not always good quality. I try to plan ahead:
- I often make a few hardboiled eggs the night before or get up a few minutes early to throw on a scrambled egg.
- I have switched us over to whole grain light style wheat bread. We prefer Pepperidge Farm.
- My kids take two kinds of vitamins (multivitamin and a Omega supplement)
- I buy omega three liquid supplements, like NutraSea or Children’s DHA, and add it to my sons yogurt or applesauce. Some studies show that omega 3 may help contribute to increased brain function and focus in children.
- I make sure the kids get up in enough time to eat and do a wee bit of what they want even if it is one show on t.v., last-minute studying or a bit of a game.
- We save sugary cereal for a weekend treat and things, like poptarts, for a vacation splurge.
- I make sure I eat breakfast everyday, too.
It takes prep time, planning, and energy to serve up a good breakfast, but it is worth it. Talk over your child’s nutrition needs with your physician, who will be able to steer you in the right direction for your family.
