It’s 6:30 in the morning, and you have to wake up soon to catch the bus. What should you do? Should you sleep for another ten minutes before getting up? Or should you get out of bed and grab a bite before school? Here’s what science says.
The Science Behind Breakfast
Our bodies use glucose as fuel. This simple sugar is stored in the liver and muscles and is used as needed. When these stores are depleted, typically by mid-morning after a night of sleep, we’re left feeling tired, fatigued, and unable to concentrate—all of which can negatively impact us throughout the day. This is why breakfast is crucial, especially right before school.
According to the Mayo Clinic, children who eat breakfast tend to perform better in tasks and assessments at school. These students exhibit improved brain function, attention, and mobility, show increased focus, and experience better moods.
Additionally, breakfast provides key nutrients and even helps to combat obesity, as it “regulates appetite, hormone levels, and the number of calories we burn throughout the day,” according to Dee Madore, a Registered Dietitian at the Children’s Hospital of Richmond at VCU.
Make Breakfast a Habit.
Despite these benefits, a 2023 survey conducted by the Centers for Disease Control and Prevention found that 17.9% of high school students skipped breakfast every day, and over 50% of students ate breakfast on 3 or fewer days of the week.
The rationale behind skipping breakfast is reasonable for many: students may face expenses, time constraints, and a lack of hunger in the morning. However, the academic and health benefits behind breakfast make it well worth the effort.
But how should a student maximize their ability to eat before school?
- Take advantage of school breakfast programs. In the United States and in many other countries around the world, schools offer free or reduced-cost breakfast programs, where students can grab a quick bite before class.
- Wake up a few minutes earlier or develop a routine to save time. Instead of being rushed to throw on clothes and make it to school on time, wake up a few minutes earlier so you have time to eat. Or, consider preparing something the night before, so there’s no need to scramble in the morning.
- Meal prep. On the weekend, prepare a few meals for the week, so all you have to do in the morning is warm them up.
- Take breakfast with you. If you don’t drive to school, you can take your breakfast with you on the road.
You Are What You Eat
Dietary restrictions and requirements are common; however, there are a few simple guidelines you can take to ensure you eat something nourishing in the morning.
Choose meals made primarily with whole grains, fiber, and fruits—all of which provide benefits for heart health and digestion. A glass of milk can be a great addition as well, as the calcium found in dairy products is important for bone strength. Protein is also essential to balance out a meal, as it’s important for growth, development, and maintaining overall health.
Try to avoid carbohydrate or sugar-heavy meals, like waffles, sugary cereals, or pastries—these will provide a short burst of energy, unlike toast with peanut butter, which will keep hunger at bay for longer.
Making sound choices is important. After all, breakfast really is the most important meal of the day!
Thank you to Hanna M. for editing this article!
Sources:
https://www.chrichmond.org/services/gastroenterology-and-nutrition/feeding/the-importance-of-breakfast/
https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/fuel-the-school-day-with-an-a-plus-breakfast
https://hsc.unm.edu/medicine/departments/pediatrics/divisions/continuum-of-care/pdf/importance-of-calcium-to-children.pdf
https://www.cdc.gov/mmwr/volumes/73/su/su7304a10.htm
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