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.

Airlie send-off for Rufus tour

ON THEIR WAY: Rufus will wrap up their massive regional tour with a show at Magnums Hotel this month.

Rufus will play at Magnums next week

Taking on a personal touch

PERSONAL: Emily Krause is taking her tour to Magnums Airlie Beach in March.

Emily Dawn will hit up Magnums next month

No better place to plan for knot tying

GET PLANNING: The Whitsunday Wedding and Honeymoon Expo is fast approaching.

Check out the wedding and honeymoon expo next weekend

Local Partners

French tourist avoids jail for selling drugs

A French national avoided jail but was fined for supplying drugs in an Airlie Beach night club last year.

How Stay at Home Mum blogger Jody Allen struck it big

Jody Allen and Walt Collins will co-host the Seven Network's Stay at Home Mum television series from April.

Jody Allen's star continues to rise at incredible speed

Comedy with extra cheese

Paul Fenech is taking his TV series Fat Pizza on the road for a series of live shows.

Fat Pizza and Housos are coming to town

One of the top five car collections in the world

A 1950 Alvis TB14 Roadster is a highlight in the museum.

Gosford home to largest, privately-owned classic car collection.

MKR turns spiteful in suddendeath elimination

A MERE two points separated two teams from My Kitchen Rules, in a spiteful sudden-death cook-off.

Jilted Married At First Sight groom rejected again

Is Married at First Sight groom's second chance over already?

Sir Elton John coming to Mackay: What you need to know

Sir Elton will come to Mackay and Cairns in September.

Tickets to the concert go on sale on March 14

MAJOR ANNOUNCEMENT: Global superstar to rock Mackay in 2017

A major concert is set to rock Mackay this year.

Mackay, Cairns to host world's biggest superstars Sir Elton John

Robert Irwin introduces Jimmy Fallon to wild guests

Robert Irwin introduces Tonight Show host Jimmy Fallon to a cuddly sloth.

ROBERT Irwin continues Steve's legacy.

MOVIE REVIEW: Trespass Against Us a 'tender' crime film

Michael Fassbender and Brendan Gleeson in a scene from the movie Trespass Against Us.

Tough British film about criminal clan proves touching

Crocodile, hippo fears as I'm A Celeb filming hit by flooding

Flooding hits the set of I'm A Celebrity ... Get Me Out Of Here!

Fears crocodiles and hippos could infiltrate I'm A Celeb camp

Popular island resort sells to loaded international investor

OUR PICK: Chris Foey's colourful shot of one of Gladstone's great tourism hot spots, Heron Island.

International investor snaps up piece of Gladstone paradise.

Expert: Why renters, home buyers may struggle

Matusik Property Insights director Michael Matusik.

What's next for the city's housing market

Massive seaside development of 3200 lots

DESIRABLE LIFESTYLE: The masterplan for the proposed Elliott Heads Estate.

"There's nothing else left along the coastline of Queensland now"

Potential home buyers punished for doing the 'right thing'

Should I go to university or buy a house?

50 more high rise buildings planned for Brisbane CBD

Height limits have been scrapped for Brisbane CBD

800,000 more people expected to work in city over next 20 years

Ready to SELL your property?

Post Your Ad Here!