Better Breakfast Month
The Importance of Breakfast…

September is nationally known as "Eat a Better Breakfast Month". With the start of a
brand new school year, it is important to teach your children proper nutrition from the
get-go. Breakfast is the most important meal of the day, so make sure it's packed with
the nutrients your children need to grow. Studies have shown that children who eat
breakfast are less likely to be overweight, will have an increased academic
performance, and will have increased energy and attention throughout the school day.
So what better way to kick off a new year than by introducing a healthy breakfast into
your daily routine!

* Less likely to indulge in high calorie foods throughout the day.
* Academic performance is increased
* Eating breakfast helps to decrease overall fat intake throughout the day.
* Breakfast kick starts the metabolism to burn fat more effectively
* Achieves and maintains appropriate body weight
* Less likely to snack between meals
* Provides brain with needed energy source, glucose.
* Psychosocial behaviours improve.
* Gives us the needed energy for the day.

Quick and Healthy Breakfast Ideas…
The following examples are recommended by health experts and dietitians:

* Cereal with strawberries and skim milk
* Oatmeal, orange and skim milk
* Pancakes topped with fruit and skim milk
* Bagel with peanut butter, banana and milk
* Granola bar, apple and yogurt
* Whole wheat toast with poached egg and salsa
* Scrambled egg whites, with vegetables and salsa
* Breakfast parfait, layer yogurt with fruit and cereal

Facts and Myths About Breakfast…

Myth: It is O.K. to skip breakfast because it is not an important meal.
Fact: Breakfast is the MOST important meal of the day.

Myth: Eating breakfast will make you tired during the day.
Fact: Breakfast provides energy needed to start the day off right.

Myth: Students who eat breakfast tend to be overweight.
Fact: Students who eat breakfast are less likely to be overweight.

Myth: A healthy breakfast consists of high protein, low carbohydrate foods such as eggs,
sausage and bacon.
Fact: A healthy breakfast consists of milk, fruits and cereals.

Myth: Students who eat breakfast have poor performance in school.
Fact: Students who eat breakfast perform better in school, pay more attention to
lectures, are more creative, think better, and score higher on exams.


Talk with your child about the importance of waking up early to eat a well-balanced
breakfast each morning. Without breakfast, your child's body and mind won't be able to
function at their highest levels. He or she will feel groggy and won't be able to
concentrate in the classroom. A well-balanced meal is important for every child,
starting at birth and continuing through adulthood.

Sit down with your child and talk about breakfast. If she or he is not eating breakfast,
analyse why. Is it because he or she is sleeping in too late and rushing out the door
without having time for a meal? Try setting the alarm for fifteen minutes earlier. If your
child does eat breakfast, what is it that she or he is eating? Is it packed with nutrients, or
is it sugary and fatty? How does your child feel mid-morning? Is she or he tired and
hungry? If so, work with your child to come up with a new and improved breakfast plan.

It is important to combine at least three out of the five food groups into a typical
morning routine. For the whole grains group, children can eat whole-grain breads, English
muffins, waffles, bagels, flour tortillas, or dry cereal. For the fruit group, pick whichever
fruits are in season. In September, try apples, cantaloupe, grapes, nectarines,
watermelon, or raspberries. Vegetables can be served with breakfast in the form of
100% vegetable juice or peppers, mushrooms, or onions in an omelet. Dairy products
come in a variety of forms these days, and the nutrients in these products can be found
in soy products if your child is lactose intolerant. Try low-fat or skim milk, yogurt, or cheese
for breakfast. Lastly, your child needs protein in the morning. Protein can be found in
eggs, lean breakfast meats, or peanut butter.

Physical exercise is so important in your child's routine. Playing outside, taking a walk, and
many other various activities in your child's day is great for there physical and mental
health as well as for socialisation with other children. It makes them feel good, helps
them sleep better, and models healthy habits for years to come. Karate, dance, soccer,
and yoga are just some of the activities available to children. If these aren't an option
for your family or your child has other interests, explore them. A walk around the
neighbourhood is all your child needs to get the body active and moving!


by Lisa Woomer
A little girl eats nothing but cookies for breakfast, lunch, and dinner. Her parents try
everything to get her to change her habits, and one day, she does!

Gregory, the Terrible Eater
by Mitchell Sharmat
A very picky goat named Gregory refuses the staples of a goat diet in exchange for
fruits, vegetables, and eggs.

Good Enough to Eat: A Kid's Guide to Food and Nutrition
by Lizzie Rockwell
This picture book presents facts about healthy eating in a fun and engaging manner!

I will Never, Not Ever, Ever Eat a Tomato
by Lauren Child
Follow Lola and her sister Charlie as Lola refuses to eat anything that resembles a
vegetable. Can Charlie convince her that they aren't so bad?

The Berenstain Bears and Too Much Junk Food
by Stan and Jan Berenstain
Read what happens when Brother and Sister Bear get stuffed by eating too much junk
food. Mama Bear helps the cubs, and Papa Bear too, make healthy choices and get
back in shape!

Credit Sources :
K State Education
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