Professional Documents
Culture Documents
OUMH 1303
Skipping breakfast
Many children who skip breakfast are significantly heavier than those who eat breakfast.
Skipping breakfast may diminish mental performance. Eating breakfast may aid learning,
as you are better able to pay attention and are more interested in learning.
Eating high-fibre breakfast cereals reduces fatigue.
Children who eat an inadequate breakfast are more likely to make poor food choices for
the rest of the day and in the long term.
People who eat breakfast have more nutritious diets than people who skip breakfast. They
also have better eating habits as they are less likely to be hungry for snacks during the day.
Going without breakfast becomes more common with advancing age.
Compared to children who regularly eat breakfast, those who skip breakfast tend to
consume fewer kilojoules overall, yet they experience the same rates of overweight
and obesity.
There are a number of theories for this. There is some evidence that large meals are
more likely to lead to weight gain than smaller, more frequent meals. This is
because excess kilojoules eaten during one sitting are stored as body fat, once the
glycogen storage areas are full. People who skip breakfast are usually ravenous by
lunchtime and tend to eat more to compensate.
Snacking
People who skip breakfast tend to nibble on snacks during the mid-morning or afternoon.
This can be a problem if those snacks are low in fibre, vitamins and minerals, but high in
fat and salt. Without the extra energy that breakfast can offer, some breakfast skippers
feel lethargic and turn to high-energy food and drinks to get them through the day.
If you do skip breakfast, try a nutritious snack such as fresh fruit, yoghurt, a low-fat
muffin or a wholemeal sandwich to help you through that mid-morning hunger.
Breakfast foods.
Research has shown that schoolchildren are more likely to eat breakfast if easy-to-prepare
breakfast foods are readily available at home. Some quick suggestions include:
whole-wheat or wholegrain breakfast cereals, such as wheat biscuits, muesli or bran cereals
porridge.
Example:
1) Oats.
2) fresh fruits.
3) whole meal or multigrain bread to toast.
4) muffins or crumpets.
5) toast toppings, such as baked beans, eggs, cheese or spreads.
6) fruit or plain yoghurts.
Some people find that the thought of food first thing in the morning turns their stomach. If this
is the case, switch your breakfast to morning tea or mid-morning snack time instead.
EXAMPLE OF PICTURE.
In the rush of morning routines, we sometimes forget the most important meal of the day -
breakfast. When you eat in the morning, you start the day off right. But breakfast isn't just
for your health - its for your brain, too. It's a way to "start out smart" every day. The Minute
Maid Company, wants parents to know the facts about breakfast:
Breakfast plays a vital role in enhancing your child's physical and mental
performance, as well as his ability to learn. The reason for this is that breakfast
provides a major source of energy for the brain, after a 10 or 12-hour gap since the last
meal. Complex carbohydrates, such as whole-wheat breakfast cereals and breads, are
absorbed by the body slowly, so they give your child energy all day long.
Many studies have shown that children who regularly eat breakfast have better mental
performance than children who don't.
Children who eat breakfast surpass their peers in:
o Attention, concentration and class participation
o Memory retention and speech fluency
o Good social behaviour
o Love for school and interest in studying
A good breakfast also makes it more likely that your child will:
o Meet his daily nutritional requirements
o Maintain a healthy weight
o Enjoy better health and fewer sick days from school
What is a healthy breakfast?
A healthy breakfast is a meal that is rich in complex carbohydrate. Here are some examples of a healthy
breakfast:
o A glass of milk with a breakfast cereal.
o A boiled egg.
o A banana.
Or it can be:
o A glass of milk.
o A piece of whole-wheat bread with labneh or cheese.
o An apple.
Make breakfast healthier by including as many of the five food groups as possible. Also, variety
encourages children to eat, boosts their appetite and helps provide them with a wide range of beneficial
nutrients.
Most importantly - don't forget that you and your husband are the best role models for your child, so if
you both eat breakfast, your child will too.
EXAMPLE OF FAMILY HAVING
BREAKFAST.
People's energy needs vary depending on activity levels and life stage
but typically men require more energy than women. Growing children
require a lot of energy, as an example boys aged 7-10yrs should
consume approx. 1970 kcals per day, and girls aged 7-10yrs should
consume approx. 1740 kcals. For adults, men require approx. 2500
kcals and women approx. 2000 kcals per day.
The main lessons and practices I hope to retain: