Coaches Nutrition Tip #36 – Breakfast improves cognitive function and energy levels of children
Multiple studies have reported the benefits of breakfast ingestion on cognitive function and daily energy levels of children. One study in particular used school aged children between the ages of 14-20. The researchers split the group of children into two groups one was fed breakfast and the other skipped breakfast for one full week and then they switched roles. Over the two week span the children were measured using cognitive function tests of attention and concentration, as well as tests of verbal and spacial memory. Alertness, mood, and arousal were self rated over the 2 week trial.
Students reported much higher levels of alertness after a breakfast meal and were found to have better visuospacial awareness.
It is a good idea to feed children a healthy breakfast before school as a positive and alert child is much more able than a negative drowsy child. A good breakfast for a child is not different than a good breakfast for a adult. Avoiding sugary foods such as most breakfast cereals is a great start and adding a good serving of protein is ideal. Protein can be in the form of eggs, meat (the meat and nut breakfast), or a full fat Greek yogurt. Adding a strong dose of anti-oxidants is also important for general health of children as well, berries are the ideal source of antioxidants.
A sample breakfast for a child might be;
Meal #1;
1 cup greek yogurt mixed with 1 cup berries (organic) plus 2 full eggs
Meal #2;
Spinach and Feta Omelet
2-3 eggs
1 cup spinach
1/3 cup feta cheese
– fry spinach in coconut oil for 2-3 minutes before adding the eggs. Cook fully and top with feta cheese. Serve.
