Benefits

Breakfast is a vital meal for kids:

• It improves overall nutrition and health;
• It reduces absences from school;
• It helps improve mental performance and concentration during morning activities;
• It boosts classroom achievement and reduces distraction caused by emerging hunger pangs;
• It boosts energy and provides a longer fuel source and thus controls eating pattern and portion sizes during the day;
• It reduces unhealthy snacking throughout the day.

Parents should make sure their children wake up a bit early and have a nutritious breakfast before leaving to school.

If on a giving morning children feel nervous about an upcoming exam, parents should not force them to have their breakfast, they can increase the lunch portions lest an unusual hunger occurs.

Best breakfast formulas

Breakfast intake is important but what to eat on breakfast is also crucial. Choosing breakfast foods that are rich in whole grains, fibers and protein while low in added sugar and fat may boost kids' attention span, concentration, and memory — which they need to learn in school.

• Whole grains (whole-grain cereals, whole-grain breads and muffins, fruits, vegetables etc…)
• Protein (low-fat or nonfat dairy products, lean meats, eggs, nuts (including nut butters))
• Fiber (whole-grain breads, waffles, and cereals; bran and other grains; fruits, vegetables, beans, and nuts)

Healthy breakfast options

• Muesli with fruited yogurt topped with berries;
• Milk with wholegrain cereals and banana;
• Multi-cereal bun with nut butter and jam or honey;
• Bagel with cream cheese and blueberry jam;
• Oatmeal with raisins and almonds;
• Pancakes with maple syrup and a glass of milk;
• Tortilla with a scrambled egg inside; (you can add cut up veggies to the eggs)
• Pain de pie with labneh and olive oil;
• Turkey and cheese sandwich.
• Hardboiled egg with pita bread and olives.