Healthy Breakfast = Brainpower
Many kids are taking standardized tests now. These tests can be a source of anxiety and stress. We can make testing easier for our kids by starting off their day with a healthy breakfast. Research shows that kids who eat a healthy breakfast before taking standardized tests perform better than those who do not. 1-2 It also helps to eat fruits and vegetables through out the day.
As with most meals, eating a variety of food groups at breakfast is recommended, such as protein, dairy, and grains. Avoid choosing sugary breakfast treats because the sugar boost will fade, leaving kids feeling tired during the test. Thankfully, we can make a healthy breakfast quickly. Here are a few quick breakfast ideas.
- School breakfasts are a good deal! In many school districts, such as Oklahoma City Public Schools, breakfast is free for all students. In addition, schools offer your child different items from which to choose.
- Traditional breakfasts, such as cold cereal and 1% milk, offer a variety of vitamins and minerals. 1% milk contains the same protein, calcium, Vitamin D, and other nutrients as whole or 2% milk with less fat.
- Another quick breakfast is a peanut butter and banana wrap or a PBB wrap. Yes, a PBB wrap sounds weird but it is really yummy! Just spread 2 Tbsp. of peanut butter across a whole-wheat tortilla, drizzle 1 tsp of honey (or less to taste), place banana on tortilla, roll, and eat!
- A breakfast taco is another quick and healthy breakfast. Place shredded cheese on a whole-wheat tortilla, heat in microwave for 30 seconds, add 1 Tbsp. of salsa, fold, and serve.
Power on with a healthy breakfast.
The ONIE Project
1. Turner, L., & Chaloupka, F. J. (2015). Continued promise of school breakfast programs for improving academic outcomes: breakfast is still the most important meal of the day. JAMA Pediatrics, 169(1), 13-14. doi: 10.1001/jamapediatrics.2014.2409.
2. McIsaac, J.-L., Kirk, S., & Kuhle, S. (2015). The Association between Health Behaviours and Academic Performance in Canadian Elementary School Students: A Cross-Sectional Study. International Journal of Environmental Research and Public Health, 12(11), 14857