Parents are often faced with a dilemma at breakfast time between the importance of their child eating something versus wanting their child to eat something healthy and nutritious. High sugar cereals and breakfast bars are often the ones that tempt children. In this section we share with you some interesting facts about why breakfast is such a great way to help your children to get essential vitamins and minerals.
10 positive effects of a healthy breakfast
There are so many reasons why you should start your day with a healthy breakfast and make it part of your morning routine – find the top 10 here…
A healthy heart
Cholesterol is a fat found in the blood, too much can cause blockages leading to heart disease. Eating a daily healthy breakfast may contribute towards maintaining healthy levels of cholesterol (PESA study, 2018).
Mental health & wellbeing
Studies have shown that stress, anxiety, and depression can all be associated with skipping breakfast (Richards and Smith 2016). However, increased well-being is linked to eating a regular healthy breakfast (Smith, et al., 2010).
Weight
Missing breakfast can lead to weight gain as children who skip breakfast tend to eat more energy-dense food, such as fast food or unhealthy snacks. Adolescents who regularly consume breakfast are more likely to have a healthy body weight and is a dietary behaviour which should be encouraged. (Siong, et al., 2018, Blondin, 2016).
Energy
Studies have shown that by eating breakfast people reported that they had more energy, felt fuller, and were less tired and hungry with steadier blood glucose levels. Cooper et al., (2011), found that on the whole pupils stated that they were better able to take in and retain information, and felt more alert compared to pupils who had not eaten breakfast.
Memory, attention & behaviour
There is a positive and strong association between breakfast consumption and children’s cognitive functioning, including attention, memory and executive function (Adolphus, et al., 2019). Try the Stroop test for yourself.
Hunger
Children who skip breakfast do not appear to perform as well academically as those children who regularly have breakfast. (Kellogg’s, 2013). 81% of teachers said that hungry children are unable to concentrate (Kellogg’s, 2013). Providing a regular, healthy breakfast will give a child the best possible start to their day and help them to reach their full potential.
Nutritional benefits
Eating a regular healthy breakfast will help to ensure you are getting the vitamins and minerals that are needed for the body to function effectively. Check out our Breakfast Nutrient Fact Sheets to find out more:
Long-term health
There are thought to be many long-term health benefits of eating a regular, healthy breakfast. It may help to reduce the risk of contracting type 2 diabetes, heart disease and osteoporosis.
What’s in your cereal bowl?
Find out what nutrients are in your bowl of cereal. It will probably surprise you how nutritious your cereal can be!
Calculations are based on average data from several leading cereal brands using UK Reference Nutrient Intakes for children aged 4-17.
Cornflakes (30g serving with 150ml milk)
- 20-48% of iron needs
- 38-77% of folic acid needs
- 60-100% of vitamin B2 needs
- All vitamin B12 needs
- Up to 41% of calcium needs
- All for 13-23p per bowl
Malted wheat cereal (30g serving with 150ml milk)
- Up to 15% of daily vitamin D
- From 58-94% of vitamin B2 needs
- Up to 18% of recommended fibre needs
- 24-60% daily iron
- Up to 41% of calcium needs
- All for 14-26p per bowl
Porridge (30g serving with 200ml semi skimmed milk)
- Up to 56% of daily protein
- Up to 43% of daily vitamin B1 needs
- Up to 14% of daily recommended fibre needs
- Up to 17% daily iron
- Up to 55% daily calcium
- And no added sugar!
- All for around 15p per bowl
Rice pops (30g serving with 150ml milk)
- Up to 25% Vitamin D needs
- 60-100% of vitamin B2 needs
- 30-55% of folic acid needs
- 24-60% daily iron
- Up to 41% daily calcium
- All for 14-26p per bowl
Sugar and breakfast
Many parents are unsure what makes up a healthy breakfast and can find it confusing. Research found that 84% of parents whose child was consuming the equivalent of 3 or more sugar cubes in their breakfast considered their child’s breakfast to be healthy (PHE, 2017). Below we show you which options are low, medium and high in sugar to help you choose the healthier options.
Recommended daily allowance
- Children age 4-6: no more than 19 grams
- Children age 7-10: no more than 24 grams
- Adults: no more than 30 grams
Low sugar: 5g or less per 100g
- Porridge oats
- Wheat biscuits
- Shredded wheat
- Cornflakes
- Crisped rice
- Low Sugar oat hoops
Medium sugar: 5g-22g per 100g
- No added sugar muesli
- Bran Flakes
- Shreddies
- Cheerios
- Choco hoops
- High Fibre Bran
- Apple and Blueberry porridge
- Fruit and Fibre
High sugar: more than 22.5g per 100g
- Chocolate snaps
- Honey and nut cornflakes
- Frosted flakes
- Chocolate pillows
- Strawberry yoghurt breaks bars
- Crisped rice cereal bar
- Choc chip brunch bar
- Crisped rice marshmallow square
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