The Best Breakfast Foods To Fuel Kids Through The School Day

Walk into any classroom and you’re bound to see at least a few kids nodding off at their desks. One reason for that is because, sure, calculating fractions and learning how to ask where the bathroom is in French may not be all that riveting. But part of the problem is that many kids aren’t starting off the day with a breakfast that gives them enough energy to focus in class until lunch.

According to the American Academy of Pediatrics , 13% of school-age kids skip breakfast in the morning. This jumps to 27% for middle and high schoolers. Certainly any breakfast is better than none, but if you want your child to start the day with a breakfast that truly nourishes their body and mind, pediatric nutritionists have a few tips, including information about how a kid’s nutrient needs change as they enter middle school and high school.

The Nutrients That Should Be Included In Breakfast — And What That Looks Like

In general, there are four main nutrient groups to focus on when figuring out what your child should eat for breakfast. “Carbohydrates, protein, fiber and healthy fats are important nutrients to get at breakfast,” said registered dietitian Tok-Hui Yeap, a certified pediatric nutrition specialist. She explained that these four core components will give children the energy they need to function and focus at school.

Alicia “Chacha” Miller, a registered dietitian specializing in pediatric nutrition, offered similar guidelines. She explained that carbohydrates and protein are important for providing the brain and body with energy, and healthy fats help keep blood sugar levels steady. You know how kids will be bouncing off the walls one second and need a nap the next? Keeping blood sugar levels steady helps prevent that.