Even though many sources have recently touted the health benefits of not eating breakfast (i.e. intermittent fasting), this supporting research is based on adult nutritional needs which are entirely different from those of kids and growing teenagers. Breakfast still plays a very important role for those is growth stages - it helps them pay better attention in school and provides an opportunity for them to consume needed nutrients for growth and development.
Additionally, kids, in particular, do not possess the mind over matter abilities that adults do, meaning when their energy levels dip and they begin to get hungry, they can't see into the future knowing they can hold off until later. Instead, they get tired and lose their ability to focus.
As both a dietitian and a mom, I give a lot of focus to breakfast at our house. I always shoot for three food groups to be present, including a source of protein to keep energy levels up and prevent the post-breakfast crash that can happen after a carb (or sugar) heavy meal. Some of my favorite breakfast options include:
Smoothie - A smoothie is a great way to get multiple food groups in one compact package. Not to mention, they're portable so slow morning people can take them on the go.
Yogurt Bowl - With yogurt, aim for a low-sugar option, like Siggi's and top it up with fruit and a nut butter for some added protein and fat.
Cereal + Milk + Fruit - Low sugar cereal options (some of our favorite brands include Kashi, Cascadian Farms, Nature's Path Envirokidz, and Multigrain Cheerios) get a dose of protein with some milk and some extra fiber from the fruit.
Eggs & Toast - Eggs cooked any way are a great source of protein and round out the whole grains from a piece of toast and the fruit from a fruit spread or some extra healthy fat from smashed avocado or a couple tablespoons of nut butter.
Waffles - It's no secret we love our Kodiak Cakes toaster waffles all kinds of ways - with peanut butter and sliced bananas or topped with syrup and served with scrambled eggs and some fresh berries.
