Brains and Breakfast

I think by now we've all heard that kids who eat breakfast appear to learn better at school than kids who do not eat breakfast. But did you know that what kids eat for their morning meal can also be important for their brains? 

Research suggests that having some protein and fiber at breakfast puts kids' brains at an advantage in the classroom. Michael Gurian's book Boys and Girls Learn Differently! says that refined sugars and refined grains (like white bread) are fast-release carbohydrates that can provide quick energy if your child has PE first thing in the morning, but they can also cause our blood sugar to surge and then crash. That crash can make children more groggy, impulsive, withdrawn, or distracted than usual. Those kinds of carbs do not put their bodies and brains in the best state to settle in for a day of learning, concentrating, and remembering. Protein, on the other hand, actually builds learning ability by helping children stay alert and awake, and challenging brain cells to grow! Protein, fiber, and less processed foods like whole grains also help us avoid those blood sugar surges and crashes.

So, what do we feed our little brains? I really enjoyed this article I found on the internet (A Better Breakfast Can Boost A Child's Brainpower), in which nutritionists and doctors shared what they themselves eat for breakfast and what they generally recommend to others. Some of their ideas were oatmeal; whole grain toast, waffles, or tortillas; peanut butter; fresh fruit; nuts; shredded wheat (or other whole grain, low-sugar cereal with at least 3 grams of fiber per serving); eggs; and low-fat milk, cheese, or yogurt.

Lastly, I found this little list on the internet of kid-friendly sources of protein. We all know meat has protein, but sometimes it can be hard to think of very many other options, especially if your little one doesn't like peanut butter or milk. Here are some ideas. Who knew that pumpkin seeds had so much protein? Not me!

• eggs [6g per egg]
• dairy + dairy alternatives like soy
• yogurt 
• milk
• cheese
• beans + nuts
• almonds [10g per 1/2 cup]
• peanuts [17g per 1/2 cup]
• walnuts [9g per cup]
• lentils [17g per cup] 
• black beans + navy beans [15g per cup]
• chickpeas/garbanzo beans [14g per cup]
• grains + seeds
• rolled oats [11g per 1 cup cooked]
• brown rice [5g per 1 cup cooked]
• quinoa [8g per 1 cup cooked] 
• sunflower seeds [10g per 1 cup]
• pumpkin seeds [aka: pepitas – 34g per 1 cup]
• breads + pasta
• whole grain bread
• whole grain pasta
• whole grain english muffins
• whole grain bagels
• whole grain frozen waffles