A good breakfast is essential to start the day well and have the necessary energy to face everything. How many times have we heard about the importance of Breakfast? However, we eat little or nothing because we wake up without appetite or in a hurry. This is a tremendous mistake.

Professionals never tire of repeating the importance of not skipping breakfast. It would be best if you remembered, first of all, that you have not eaten anything in many hours, and the body needs to replenish energy. It seems contradictory, but people who eat a good breakfast have fewer weight problems and those who do not have problems with memory and concentration problems and, of course, have a terrible temper throughout the day.

The importance of Breakfast: have a good breakfast and start the day strong.

Breakfast represents the fast-breaking, lays the foundations of a good diet, and benefits health. Thanks to Breakfast, the body can stay strong, with higher concentration and energy levels throughout the morning.
When your Breakfast is healthy, everything will be fine.

In the case of children, the importance of Breakfast is even more remarkable, of course. Your body and brain are growing and highly dependent on regular food consumption. By skipping breakfast and going for an extended period without eating, the child could suffer from various physical, intellectual and behavioural problems.

However, we often skip this meal because we are in a hurry, out of laziness or because of the false idea that one can lose weight more quickly by skipping Breakfast. However, a study cited in Pediatrics concluded that teens who ate breakfast every day had a lower body mass index than teens who never ate Breakfast or ate Breakfast only occasionally.

People who eat breakfast eat more calories, fibre, and cholesterol in their overall diet. But those who ate Breakfast also had diets with less trans fat. According to a study published in Progress in Lipid Research, the latter is responsible for an increase in inflammation at the systemic level.

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What can a balanced breakfast include?

A balanced breakfast can include:

Dairy products. You can choose the ones you like the most, but it is better if they are whole. Mainly milk or yogurt is ideal. They provide vitamins, proteins and calcium.
Fruits. It is an essential element, and if you also take them with your skin, they give you the fibre you need. They also contain minerals, carbohydrates, and vitamins. Keep in mind that fibre has been shown to increase feelings of fullness.
Cereals or whole wheat bread. They have not only carbohydrates from which to draw energy but also fibre.
Meat, for example, ham. But be careful; it is not advisable to overdo this ingredient.
Coffee or herbal teas.

It is essential to remember that Breakfast should provide about 25% of your daily caloric intake. Of course, we must try to combine the different elements in a balanced way so that the body can absorb the necessary vitamins, fibre, carbohydrates and minerals.
The snooze alarm goes off, and your sleepy-eyed teenager rolls over, hits the snooze button, and returns to dreamland. By the time the alarm goes off again, your child has just a few minutes to get on the bus. He dresses, brushes his teeth, and bolts out the door. What is missing from this routine? Breakfast.

For many teens, this morning routine has become very common, but this is a problem. “Breakfast is believed to be the most important meal of the day,” says William Cochran, MD, American Academy of Pediatrics (FAAP) Fellow of the American Academy of Pediatrics, former American Academy of Pediatrics Committee on Nutrition and Vice-Chair from the Department of Pediatrics at Geisinger Clinic in Danville, Pa. “Being the first meal, it gets the body going for the rest of the day.”

However, about 8% to 12% of all school-age children skip Breakfast, Cochran says. By the time children enter adolescence, between 20% and 30% have entirely given up on their morning meal.

Why Teens Don’t Eat Breakfast

Children of all ages have many excuses to skip Breakfast. Many older teens are busy late at night doing homework, extracurricular activities, and part-time jobs. They stay up late and then get up and run to school, too much of a hurry to eat.

The problem is much more common in girls and older adolescents, although boys and younger adolescents are not immune. One factor compounding the problem is biology. As you adore them, As adults get older, they often tend to fall asleep later (it is even natural that adolescents cannot fall asleep until 11 p.m., according to the National Sleep Foundation) and wake up later in the morning. This biological schedule does not coincide with the one established by the schools. When this happens, most children prefer dozing for 15 more minutes than getting up to eat a bowl of cereal.

“Many don’t get enough sleep,” says Marcie Beth Schneider, M.D., FAAP, a member of the AAP Nutrition Committee and an adolescent physician in Greenwich, Conn. “Often, they wake up too tired or nauseous to eat.” Experts believe that some, especially girls, may also avoid Breakfast to control weight gain.

Eating Breakfast is healthy

However, the reality is that skipping breakfast is more likely to cause weight gain than prevent it. A 2008 study cited in the journal Pediatrics found that teens who ate breakfast daily had a lower body mass index than teens who never ate Breakfast or ate Breakfast only occasionally.

Ironically, those who ate Breakfast ate even more calories, fibre, and cholesterol in their diet, overall, compared to children who skipped breakfast. But the children who ate Breakfast also had diets with less saturated fat. “The most important factor in predicting dietary excess is known to be dietary insufficiency,” says Dr. Schneider. “A lot of these kids skip breakfast and lunch, but then they come home, and they don’t stop eating.”

Eating breakfast also has an impact on school performance. “Study after study shows that children who eat breakfast perform better,” says Dr. Schneider. “They do better in school and have better concentration and more energy.”

In general, children who eat breakfast have better overall health, which can be attributed to the foods that are often associated with the morning meal. Breakfast offers an excellent opportunity to fortify your teenager with nutrients that can easily be neglected for the rest of the day. “Breakfast is a great time to have fibre in the form of cereals and whole-grain bread,” says Dr. Cochran. Fibre can help with weight management and has also been linked to lower cholesterol levels.

Breakfast is also an opportunity to give your child calcium and vitamin D, which build bones. Children enter the most critical years for bone development in adolescence, and bones continue to develop until age 25. Although vitamin D is best known for promoting calcium absorption, new studies show that vitamin D may also boost immunity and help prevent infections, autoimmune diseases, cancer, and diabetes. As a result, the AAP recently doubled the recommended vitamin D intake from 200 international units (IU) per day to 400 IU.

Exposure to the sun causes the skin to produce vitamin D, but experts generally advise that it is not advisable to depend on the sun for vitamin D, as excessive sun exposure increases the risk of skin cancer. Instead, experts recommend getting vitamin D from eggs and fortified foods like breakfast cereals, milk, and yogurt. All of those are perfect options for your morning meal. Vitamin D is also found in salmon, tuna, and other types of seafood. Children who do not get enough vitamin D from food should consider taking a supplement.