Peggy R. Anderson

Extension Agent

August 18, 2010

Building Better Students with Balance Breakfasts

Breakfast helps build good habits and better students, said Dr. Rosemary Rodibaugh, extension nutrition specialist with the University of Arkansas Division of Agriculture.

A 2003 study published in the behavioral nutrition journal Appetite found that children who eat breakfast show improved cognitive function, attention and memory.

Other recent studies link breakfast with better performance on standardized tests, higher attendance rates and fewer behavioral problems in school, according to the Food Research & Action Center (FRAC), a Washington, D.C.-based nonprofit organization.

And breakfast helps more than test scores - it can foster healthy eating habits, as well.

"A 2007 study published in the Journal of the American Dietetic Association found that children who eat breakfast tend to have lower BMIs than children who skip breakfast," said Rodibaugh. Higher BMIs indicate obesity, which has been a problem in recent years.

The study also found that "children who skipped breakfast showed an increase in BMI as they grew older, indicating there are long term, negative effects from making a habit of skipping breakfast," she said.

Some kids skip breakfast because they sleep too late or because they think it’s a way to stay thin, according to the KidsHealth website. The site is part of the Nemours Center for Children’s Health Media, an arm of the nonprofit Nemours Foundation based in Florida.

Skipping breakfast doesn’t help maintain a healthy weight, according to the site.

Children who skip breakfast usually don’t make up for the lost nutrients during other meals, said Rodibaugh. Instead, "they snack on low-nutrient, high-fat foods," which compound diet-related health issues, she said.

Parents and kids should remember to follow the MyPyramid plan endorsed by the U.S. Department of Agriculture, which includes daily servings of grains, vegetables, fruits, dairy, meat and beans, and trace amounts of oils.

For most families, time pressure is the chief reason for skipping breakfast.

Rodibaugh said families have a couple of options: the School Breakfast Program, which is widely available at Arkansas’ public schools, or some fast-prep foods.

"Breakfast on the run can include something as simple as peanut butter toast made from whole grain bread, and 100 percent juice or low-fat milk in a travel cup," she said.

Other quick options:

•  Bake up a make-ahead omelet by mixing eggs, cheese, veggies or other add-ins and pour into a muffin pan sprayed with oil. Bake at 375 degrees until a knife inserted comes out clean - around 15-20 minutes. When done, the omelets can be frozen and reheated and popped into a pita or other breakfast bread
• Yogurt, granola and berries are an easy, portable choice.
• Cold cereal works with milk in a bowl, or as a dry snack by itself.

"When parents take the time to eat with their children, modeling good breakfast habits, children tend to carry that good habit forward," Rodibaugh said.

Be Sure to Pack Healthy Sack Lunches

What a child eats impacts their learning and behavior, as well as growth and development.

That is why Tammy Roberts, nutrition and health education specialist with University of Missouri Extension, says it is important to provide a healthy variety when packing a child's school lunch. "Lunch that a child takes to school should include a good source of protein, a good source of calcium, grains and a fruit or a vegetable," said Roberts.

Roberts recommends letting children help make the decision about what goes in their lunch.

"Let them choose from a list of healthful foods. Have them help you prepare it," said Roberts.

Lunch preparation can be easier if most of the ingredients such as dried fruit, crackers and pretzels are individually packaged on the weekend.

For the grain choice, remember children need whole grains too.

"There is now white bread that is actually whole grain. Other whole wheat choices could include crackers, pita and tortillas," said Roberts.

Protein foods could be a lean meat, tuna, or peanut butter. The possibilities for fruits and vegetables are endless according to Roberts. "Vegetables with dip are always a hit. Dried fruit can be a good alternative and yogurt and cheese are great calcium options," said Roberts.

It is also possible to get several food groups into one entree according to Roberts.

For example, try a lean ham sandwich on a bagel with low fat cream cheese, grated carrots, and a slice of pineapple. Another option would be a pasta salad with cheese chunks, fresh vegetables, grapes and sunflower seeds.

"Keep in mind that kids like to trade their food so try to send things you know your child will not want to trade," said Roberts

Schedule

Wednesday, August 18 – Burke County

Thursday, August 19 – Divide County

Friday, August 20 – Vacation Day

Monday, August 23 – Burke County

Tuesday, August 24 – Divide County