Breakfast jump starts memory, attention and academic performance

Health coach Carol Slager offers tips to get kids to eat a breakfast that will keep them going to lunch.

When I was growing up, breakfast often consisted of orange juice, cereal, toast or sometimes a toaster pastry.

My favorite pastry flavors were unfrosted strawberry and chocolate with chocolate frosting. If I chose strawberry, I didn’t want frosting because I preferred it toasted and buttered.

I have no idea what the nutritional value was, which is probably just as well.

With all the research that’s been done on the best morning brain food, I’m fairly certain there’s room for improvement from my childhood choices. As I recall, this was pretty standard fare for my friends, as well.

We know that back-to-school mornings can feel like a small Olympic event. With missing shoes, packing backpacks and walking the dog, finding time to eat a nutritious breakfast can seem impossible. Grabbing a granola bar on the way out the door is sometimes the best we can hope for. But of all the back-to-school habits worth protecting, a good breakfast might be the one with the biggest payoff for the smallest effort.

Research has consistently shown that eating breakfast is linked to better memory, attention and school performance in children and teens. It also appears to support mood and attendance. That makes sense when you think about it. After a night of sleep, kids are essentially running on empty. Their brains need fuel for listening, problem-solving, remembering directions, managing emotions and not having a meltdown before math class.

A brain-supportive breakfast usually includes protein, fiber-rich carbohydrates and a little healthy fat. Protein, found in foods including eggs and Greek yogurt helps with fullness and steadier energy. Fiber-rich carbs, such as oats, whole-grain toast, fruit or beans, provide fuel without the quick spike and crash that can come from very sugary breakfasts. Healthy fats from nut butter, avocado, nuts, seeds and such help make the meal more satisfying.

A toaster pastry or granola bar and juice may provide quick energy, that may not last very long. A bowl of oatmeal with milk, berries and nuts or nut butter, or whole grain toast with eggs and fruit, gives the body more to work with over time. That staying power matters when lunch may be several hours away.

Cereal can be a good choice when it’s low in sugar and made with whole grains and fiber. Eaten with a side of protein such as Greek yogurt, hard-boiled egg or smoothie, the child who loves cereal need not be denied. Offer your child some of the foods he or she enjoys and add brain-boosting foods, rather than doing an overhaul and setting the stage for a morning battle.

Another reason for including eggs on the breakfast menu is because they contain choline, a nutrient involved in memory, mood and nervous system function. Yogurt or milk adds protein and calcium. Oats and whole grains provide fiber. Berries, bananas, apples or oranges bring vitamins, minerals and color. Nut or seed butters can add protein and healthy fat in a very kid-friendly way.

For kids who aren’t hungry in the morning, start small. A smoothie, half a sandwich, yogurt drink, cheese stick with fruit or some homemade trail mix may be more realistic than a plate of eggs. Some kids need a little time before their appetite wakes up. In that case, a small breakfast at home plus a simple snack for later can be a workable solution.

Even mild dehydration can make kids feel tired, headachy or less focused. Sending a water bottle and encouraging a few drinks before school is a simple habit that supports the whole day.

Breakfast does not have to be a perfectly crafted nutritional masterpiece to be helpful. The goal is to send your kids out the door with a little more steadiness in their bodies and brains by making breakfast just a little bit better.

A well-fed brain is better prepared to learn, listen, remember and make new friends. And on a school morning, that’s a win for everyone.

For a breakfast that helps kids stay fueled, think protein, fiber-rich carb and a little healthy fat. It does not have to be fancy, and it definitely does not have to require a sink full of dishes.

Eggs and toast

Scrambled eggs with whole-grain toast and fruit is a classic. Short on time? Try a hard-boiled egg with toast or an egg folded into a tortilla.

Swap it: For egg-free mornings, try turkey sausage, beans, hummus or a dairy-free yogurt with added protein powder.

Yogurt crunch cup

Layer Greek yogurt or cottage cheese with berries and a sprinkle of granola or nuts for a quick breakfast that feels a little like a treat. A honey drizzle makes it even fancier.

Swap it: Use dairy-free yogurt, if needed. Check granola labels for nuts, wheat or sesame.

Banana toast upgrade

Spread peanut butter on whole-grain toast and top with banana slices. It is quick, filling and easy to eat.

Swap it: Use sunflower seed butter for a nut-free option or gluten-free bread for wheat sensitivity.

Smoothie in a hurry

Blend milk with yogurt or protein powder, fruit and a spoonful of nut or seed butter. Pour it into a to-go cup and breakfast can travel.

Swap it: Use dairy-free milk alternative or yogurt, a safe protein powder and sunflower seed butter.

Breakfast quesadilla

Fill a tortilla with scrambled eggs, cheese and a few beans, then warm it in a skillet. Cut into wedges for an easy hand-held breakfast.

Swap it: Use a corn tortilla for a wheat-free option, skip the cheese for dairy-free or use beans and avocado instead of eggs.

Dinner-for-breakfast bowl

Leftover rice, roasted potatoes, chicken, beans or vegetables can make a surprisingly good breakfast. Add fruit on the side and call it done.

Swap it: This is one of the easiest options to adapt for food allergies because you can use whatever foods are safe for your family.

Apple cookie slices

Slice an apple into rounds, spread with nut or seed butter and sprinkle with oats or granola. It feels fun but still offers staying power.

Swap it: Use sunflower seed butter and allergy-friendly granola.

Trail mix breakfast

Pair dry cereal or oat squares with pumpkin seeds, dried fruit and a cheese stick or yogurt drink. This works well for kids who are not very hungry first thing.

Swap it: Choose nut-free, gluten-free or dairy-free versions depending on your child’s needs.

Oatmeal power bowl

Cook oats with milk or a milk alternative, then top with berries, cinnamon and sunflower seed butter.

Swap it: Use certified gluten-free oats.