For many parents, the school morning rush can feel like a mini tornado—so it’s no surprise that breakfast can be tricky to factor into the start-of-day rush.
You might even wonder if it’s worth tackling the brekkie battle each morning? Well, according to our dietitians, the latest research says yes! Here’s why you should aim for an A+ breakfast each morning.
The Impact of Breakfast for Students
Recent studies show just how important breakfast is to help fuel academic performance. The research discovered that students who ate breakfast performed better in areas like attention, memory and problem-solving compared to those who skip it. Skipping breakfast means missing out on key nutrients like fibre, protein and vitamins—all of which help kids stay focused and thinking clearly.
Further research found a strong link between eating breakfast regularly and better school performance, especially in kids aged 9 to 11. Those who ate a healthy breakfast scored higher on tasks that required focus and performed better in subjects like maths and reading. And it’s not just about the marks. Another study summarising findings from 14 research studies found that skipping breakfast is linked to higher rates of anxiety, depression and stress.
Nutritional Benefits of a Good Breakfast
Making a well-balanced and nutrient dense breakfast doesn’t have to be complicated. Sanitarium’s dietitians say when you’re building a quality brekkie, you should look for a combination of protein, wholegrains and healthy fats to get the most benefits.
“Protein helps with feeling full, while wholegrains provide complex carbohydrates and fibre, which also keeps children feeling fuller for longer. Healthy fats, like those from nuts or seeds, are important for brain development. Combining these nutrients in a morning meal will give your child the energy and focus they need to tackle the day,” said Sanitarium dietitian Jessica Ferguson.
Breakfast Ideas for Every Need
Here’s some nutritious breakfast ideas that tick all the boxes:
Warm Breakfasts for Comfort
- A bowl of Weet-Bix Oat Porridge made with So Good Oat milk, chia seeds and topped with berries can provide a fibre-packed, heartwarming breakfast.
Car Breakfasts for Busy Mornings
- Try smoothies made with plant-based milk, banana, nuts and Weet-Bix for a quick and filling option. Alternatively, wholegrain toast or jaffles with nut butter and apple slices are quick, nutritious and relatively mess-free meals.
Veggie-Packed Breakfasts for Picky Eaters
- If getting veggies into your kids is a challenge, breakfast is a great opportunity to add some extra nutrients. Add grated carrots or blended spinach to muffins, or make veggie fritters.
Dairy-Free Options for Sensitive Tummies
- A dairy-free breakfast can be as simple as swapping dairy milk for plant-based milk like So Good Regular Soy milk, which is great for cooking or smoothies.
Egg-Free Breakfasts for Allergy-Sensitive Kids
- For children with egg allergies, breakfast doesn’t have to be a challenge. Try an avo and hummus spread on wholegrain toast, or a delicious peanut butter and berry toast.
