As families strive to get the school year off to a good start, the morning rush can create a huge obstacle. Whether your kids catch an early morning bus or if you provide the ride, make sure time is set aside to eat a healthy breakfast. It has long been reported that breakfast eating is a good thing – first by moms, and then backed up by numerous research studies. Scientists have shown that eating breakfast is important to weight control. It also helps youngsters perform better in school.
Skipping breakfast has been associated with higher body fat levels in children and adolescents. Despite this fact, breakfast skipping is on the rise in this age group. According to information from the National Healthy and Nutrition Examination Survey more than one-third of 14-18 year-olds skip breakfast.
Why is breakfast so important to weight control? There seem to be several ways that eating breakfast affects weight. Breakfast consumption reduces hunger later in the day, making it easier to avoid overeating. The extended fast experienced when breakfast is skipped can increase the body’s insulin response, which in turn increases fat storage and weight gain. Plus, skipping breakfast is associated with decreased physical activity.
Researchers reported in the June 2010 Journal of the American Dietetic Association that in children and adolescents, breakfast skippers had a higher prevalence of obesity than those who ate breakfast. Among breakfast eaters, those who ate ready-to-eat cereal had higher levels of 13 micronutrients, including five shortfall nutrients, than those who skipped breakfast and those who ate other breakfast not including ready-to-eat cereal. Those five shortfall nutrients are vitamin E, calcium, magnesium, potassium and dietary fiber.
As you look for ready-to-eat cereals that will provide a nutritious start to your childs’ day, look at the nutrition facts label and ingredient list. Make sure some sort of whole grain is the first ingredient and try to select cereal that has less than 7 grams of sugar per serving. Many of the healthier choices are located either high or low on the grocers shelf. Unfortunately the boxes at eye level are often the sugary ones with minimal whole grain.
So, do you want to help your children succeed at school, and be confident that you are supporting their healthy weight? Make breakfast a family priority – for all the right reasons!
Donna Krug is the Family and Consumer Science Agent at K-State Research & Extension - Barton County. She may be reached at (620)793-1910 or dkrug@ksu.edu