Start Smart: Why Breakfast Matters For Kids

For many parents, the school morning rush can feel like a mini tornado. Getting the kids out of bed, dressed, backpacks in hand, and making sure they brush their teeth is no small task—so it’s no surprise that breakfast can be tricky to factor into the start of day rush.

You might even wonder if it is worth tackling the brekkie battle each morning? Well, our Dietitians say 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 published in the Journal of School Psychology 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 think 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. Similarly in a study among primary school aged Australian children, cognitive and emotional engagement was much higher among those that skipped breakfast. For older kids and teens, these mental health issues can make it harder to concentrate and participate in class, which can ultimately set back their academic performance, and potentially impact their productivity and quality of life.

The Nutritional Benefits of a Good Breakfast

Making a well-balanced breakfast 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, whole grains, 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 and helps provide a steady release of energy. Healthy fats, like those from avocados, 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 and excel in school,” said Sanitarium Dietitian Dr Jessica Ferguson.

Breakfast Ideas for Every Need

We know that kids have different tastes, needs and dietary restrictions, so here are some nutritious breakfast ideas that tick all the boxes:

1. Warm Breakfasts for Comfort 
   Some kids love a warm, comforting start to the day - even in summer! A bowl of Weet-Bix Oat Porridge made with So Good Oat milk, chia seeds and topped with fresh berries can provide a fibre-packed, heartwarming breakfast. You can also add a spoonful of nut butter for extra protein and healthy fats. 
2. Car Breakfasts for Busy Mornings 
   If you’ve run out of time to eat at home, a car breakfast could be the solution. 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 that don’t require a fork. 
3. 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. Try adding finely grated zucchini or carrots or blended spinach to muffins, or make crowd pleasing veggie fritters for an easy way to boost veggie intake, along with the goodness of protein and wholegrains. 
4. Dairy-Free Options for Sensitive Tummies 
   For kids with lactose intolerance or dairy sensitivities, a dairy-free breakfast can be nutritious and delicious. It can be as simple as swapping dairy milk for So Good Regular Soy milk, which is great for cooking or smoothies. Try a sustaining bowl of Weet-Bix with banana, kiwifruit and almonds, or prepare chia pudding the night before and top with fresh berries. 
5. Egg-Free Breakfasts for Allergy-Sensitive Kids 
   For children with egg allergies, breakfast doesn’t have to be a challenge. Try a hearty avocado and hummus spread on wholegrain toast, or a delicious peanut butter & purple berry toast. Both are egg-free and packed with nutrients and healthy fats to keep kids fuelled and energised throughout their morning. 

Find more energising breakfast recipes the whole family will love at https://www.sanitarium.com/au/recipes.