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



Cyclone Debbie makes landfall as communities take cover

The Whitsundays in the eye of Cyclone Debbie.

Cyclone could be 'devastating for many, many hours'

Cyclone Debbie: What to do when she hits

Radar Image from the BOM site.

Emergency details you will need before and after cyclone hits

Criminal family affair: Brutal attack ends in jail

Brent William Ibbotson and his mother, Leanne Otto.

A man, his mother and her father-in-law all had a hand in an assault

Local Partners

'Definitely going up': Banana prices tipped to rise in wake of TC Debbie

NOW could be the time to stock up on bananas with prices tipped to rise in wake of TC Debbie.


Fuel Frenzy

Win a $1,000 Fuel Voucher
Learn More

CMC Rocks is just the ticket for Eric Paslay

HAPPY TO BE HERE: American country singer Eric Paslay will play CMC Rocks 2017.

Country music singer is touring overseas for the first time.

Daredevils of Nitro Circus to thrill Lismore

Oakes Oval in Lismore will host the sell-out, worldwide phenomenon that is Nitro Circus Live during its 15-city Australian tour in April.

The (in)famous 55-foot high Nitro Giganta ramp is the centrepiece

CHOOSING LIFE: Emu Park veteran leads way out of PTSD

WINNING THE FIGHT: Andrea Josephs with her daughter Kyla (10) at the Emu Park Anzac Memorial ahead of her official Matilda Poppy launch this weekend.

Andrea Josephs will officially launch Matilda Poppy in new hometown

Married at First Sight's controversial groom laying low

MARRIED At First Sight groom Anthony is laying low as he cops national backlash after being portrayed as a “controlling” husband.

Seven, Nine’s crazy cyclone battle

Ruth Western ain't got time for Cyclone Debbie.

Reporters are battling fierce winds, and locals who won’t play ball.

MAFS bride shops around new love story

Nadia Stamp has put a price tag on her new man.

Nadia is shopping her $4000 new man ... and it’s not Anthony.

Amy Shark takes out top prize at Queensland Music Awards

Amy Shark won three Queensland Music Awards last night.

VIOLENT Soho, Dami Im and The Amity Affliction also honoured.

Kyle Sandilands declares war after dodgy editing

Shock jock Kyle Sandilands has issued a grim on-air warning

HEARTBREAK: M'boro farmer misses out on love on reality show

Susan Rawlings and Sean Hollands in a scene from Married At First Sight. Supplied by Channel 9.

Hearts were broken during Sunday's Married at First Sight episode.

Art show judge honoured to take on job

NEW JOB: Geoff Head is looking forward to being the guest judge for the Gladstone Ports Corporation's Paint the Port art competition.

'Significant': guest judge for art competition announced

Luxury hotel expands $400m water park development

Developer to push on with second stage of massive new water park

Oceanside commercial opportunity in Sunshine Coast hot spot

Adjoining Kings Beach redevelopment sites "one of a kind''

Dalwood waterfall up for sale

Two people have died at Dalwood Falls, Ballina.

How would you like to own your very own waterfall?

Council to auction off Gladstone region land, buyer must develop

Tents and caravans at the Boyne Valley Country Music Campout, Ubobo. Photo Luka Kauzlaric / The Observer

Council will auction four parcels of Gladstone region land next week

'It's a pity': Residents living in Brookview limbo land

The balance of Brookview Estate at Glen Eden is for sale, after the developers behind the project went bust.

Brookview Estate residents speak out on the sale.

Ready to SELL your property?

Post Your Ad Here!