It's very obvious for us that, a car cannot run without gasoline/petrol. We need the intake( petrol/gas) to get the output, that is, to get it going. 

Similarly, an empty stomach in the morning needs its fuel to get the human body moving, and specifically, in kids, it's not only the moving we are talking about but also the growth process.

As a student, I was always a breakfast kid. Early mornings were tough for me, you can say I wasn't a morning person at all. Mornings made me grumpy and sleepy. Most of the mornings, I didn't feel hungry, yet had a meal to support myself until snacks break at school. But, hey folks out there! breakfast is not an ordinary meal of the day. I still feel its presence, as it helped me throughout my school year helping me stay focused in class (especially the mornings). Phew, I survived!

Benefits of breakfast in the morning

1. Keeps weight in check

Breakfast kick-starts the body's metabolism, and when the metabolism gets going the body starts burning calories. It is found by researchers that, if you don't take breakfast, then you might gain weight and not lose weight. Teens and college students are often found to skip breakfast in order to lose weight, but research has shown, students who do not eat breakfast tend to consume more calories throughout the day and that leads to gaining weight. 

2. Gives brain power

A breakfast rich in fiber, protein, and whole grains is said to be the best meal in the morning for a growing human body of kids and teenagers, as it does help to boost attention, concentration, and memory. The brain is found to use up half of the body's energy. So it is always advised to have breakfast meal which provides energy to the body. Typically that would be carbohydrates and protein. Calcium is another nutrient that is essential for healthy growth.

3. Improves overall performance

Skipping breakfast has an adverse effect on cognitive learning. Having breakfast not only improves academic performances but also, extracurricular activities. As per the research done on high schoolers, students who have breakfast perform better than those who skip it. A power-up in the morning stops the fasting process and gives the energy needed to perform tasks throughout the day. 

4. Maintains healthy skin

 A nutrient-rich meal in the morning is the best idea for maintaining healthy skin. The fiber in the breakfast diet is said to flush out toxins from the body that can lead to inflammation and skin problems. Whereas, a protein-rich diet in the morning is said to help repair body tissues. Protein is needed to build collagen. Collagen production is found to naturally slow down the aging process on the skin. Healthy fats, found in avocados, nuts, seeds, and salmon are rich in essential fatty acids that moisturize your skin and maintains elasticity. These fats are a good source of vitamin E, protect the skin from radical damage.

What will make students have their breakfast?

1.Great Taste: A breakfast meal that tastes great, not only has the potential to be a winner of the day but also has the attention of the student as it is preferred by their palates. It is essential to choose a breakfast that is liked by your palates and good and healthy for the growing body.

2. Quick or easy to have: Usually students prefer easy gulping down the throat food when they are in a rush to be on time for the bus or carpool. Me being in school as a substitute teacher with the class of seventh graders, once; I asked them what will make them have breakfast in the morning? I remember one of them promptly answered "it's the cereal, quick to have"! 

3. For better grades: Giving the idea of getting good grades because of having breakfast daily is always a good start. It's not an idea only now, as it has been proven with multiple research on various age groups that having breakfast regularly helps the brain with memory, concentration, and calculations.

4. Self shopped- self choice: It is observed that when kids are given the choice of selecting their own food at the supermarket they tend to prefer their own selection when at the breakfast table.

5. Preferences on making or cooking breakfast: There are few of them who prefer to prepare their own meal rather than someone serving them. It's a make-and-eat or cook-n-eat theme. Choice of healthy fruits, cut and served on the plate with whipped cream, is what I like to have, it tastes delicious knowing that I prepared it myself.

Younger kids in school may take the initiative to help their parents prepare breakfast and enjoy their own handmade meals. People with culinary skills are usually a pro at this, while there are amateurs who like to take a dig at this, which helps them get a good meal early morning.

Let's face it! We tend to have a busy schedule nowadays, whether as a student or an adult. A student focuses more on the daily chores like bathing, brushing, arranging books and pens, and finishing their homework. In the morning there is always an added demand or pressure for them, that is to catch the bus and/or reach school on time. A grab-and-go breakfast tends to work best at this time. But, yeah it needs to be healthy though. 

Some grab-and-go healthy breakfast ideas

• A glass of milk and egg muffin.
• Egg cheese sandwich and juice(fruits)
• Spinach and/or carrot with a fruit smoothie.
• Egg cheese meat wrap and fruit juice. 
• A glass of milk and a breakfast bar.
• Make-ahead fruit and yogurt breakfast parfaits.
•  Make-ahead breakfast quesadillas or burritos.
• Greek yogurt and granola topped with nuts and fruits.
• Breakfast pizza with mixed fruit juice
• A banana and breakfast casserole muffin.

Alternately, if you keep aside some time for breakfast to have on the table, then there are some quick and easy ideas

1. Cold milk and cereal
2. Hot cereal, such as oatmeal topped with dried fruits or nuts.
3. Pancakes, French toast, or Waffles with fruit juice or milk.
4. Bread toast, or bagel, or English muffin with cream cheese or butter and eggs.
5. A banana and peanut butter spread on bread.

Need For Essential Nutrients

In our 21st century lifestyle, where we are consistently under a fast pace life pattern, how do we cope with the increasing demand for work and health at the same time? Students at an early age are more susceptible to nutrient deficiency because of malnutrition. Learning, working on homework, outdoor activities, attending classes daily(school as well as after school), all take a whole lot of energy from a growing body of students and develop an eating disorder.

So having a balanced diet every day is the only solution to stay healthy and active throughout the day.

You might like to check this link which provides information on all Good Sources Of Essential Nutrients, needed for a growing healthy body. http://apjcn.nhri.org.tw/server/info/articles/nutrients/food-source.htm

It is always best to realize early in life that the importance of having breakfast is not because of a daily routine that we need to follow, but because it is the most important meal of the day.

Someone just said "Eat like a king in the morning, lunch like a prince and dinner like a pauper"

Usually, breakfast provides energy for the day, which improves brain functioning and general well-being.

When you eat breakfast also matters. One should eat it within an hour of waking up because the level of glucose in your body is really low and you need to boost it by eating a well-balanced meal. The more varied the products you have for breakfast, the lower the risk of potential nutrient deficiencies in the body.

"Eating well to stay well" is the mantra for every single day!