With the setting in of ‘back to school’ routine, it is a good time to discuss the importance of a balanced breakfast for children. After all, the saying ‘eat breakfast like a king, lunch like a prince and dinner like a pauper’ is grounded in science and research. Read on.
Why Breakfast is Crucial
If adults need to eat breakfast to perform well through the day, kids need it even more. If children get into the habit of skipping breakfast, their bodies can become accustomed to the ‘semi-starvation state’ and go for long periods without food. This state can lead to many physical and behavioural problems and can also affect school performance. Studies confirm that children who eat breakfast are able to pay more attention, have better short-term memory retention, more energy to face the day and are likely to have fewer absences from school!
It is not just breakfast, but also the type of breakfast that impacts cognitive performance. So if your child is eating a couple of biscuits and a glass of milk for breakfast, it may be better than having nothing at all but it does not compare to having a breakfast which is balanced, high in fibre and sustains your child longer!
Skipping breakfast might not just make the child cranky, it could slow your brain down too! A recent study, 2021 in Singapore, on teenagers found that those who ate breakfast and did a short 30-minute workout in the morning performed sharper and faster on math tests compared to those who skipped both. They not only got more answers right but also solved them quicker, showing that a good breakfast ,paired with a little movement can supercharge your brain for the day ahead.
Closer home, studies done across Kochi, Hyderabad, Coimbatore, Dharwad, show that 80% of children in the age group of 10-18 years, accept that breakfast is the most important meal of the day, however anywhere between 40-50% of them still skip breakfast due to either lack of time, low appetite and getting up late. Those who regularly eat their breakfast, scored higher on cognitive tests, met a larger share of their protein and energy requirements and have better attention span/concentration that helps them perform better at school.
Tamil Nadu has long been a pioneer in child nutrition, it was the first state to introduce the noon meal scheme, and in 2022, it extended this vision with the Chief Minister’s Breakfast Scheme. This initiative recognizes that a healthy start to the day is essential for children’s focus, attendance, and overall learning outcomes.
Points to note
Breakfast should be eaten before or at the start of daily activities, within two hours of waking up, no later than 10 am.
The calorie intake at breakfast should be between 20% and 35% of total daily energy needs. For example if your child requires 2000 calories aim to give 500 calories at breakfast!
Breakfast should be balanced – whole grains, pulses, milk/curds and vegetables/fruits.
Breakfast is one meal that is within the parents’ control – it should be seen as an opportunity to feed children essential nutrients like calcium and protein. Breakfast is also the best way to give the child a chance to eat a hot, freshly prepared, balanced meal, especially if she carries packed lunch and snacks for the school day.
Role of the family
Eating together as a family is key in inculcating healthy eating habits in children, be it at dinner or breakfast. Eating habits are formed before the age of five so earlier the initiation, the better it is! To encourage children to eat breakfast, it is important for all or part of the family members to eat breakfast together – for example – father and daughter leaving for work and school around the same time. Weekend breakfast should be encouraged to be a ‘family affair’. Parents should set a good example (by not skipping breakfast themselves) as children learn everything by observing.
Planning a good breakfast
A healthy breakfast should contain a mix of complex carbohydrates and protein to fuel your child until she eats again. For complex carbohydrates – whole wheat bread or parathas, millet parathas like bajra roti or in the south – idly, dosa, dosa made with pulses like adai, pesarattu, multi grain porridge, whole grain cereals, are the numerous options available. Protein can be easily met with milk, eggs, cheese or curds and pulses used in the main breakfast item. If you can manage some vegetables or greens in the form of chutney, fruits in cereals, or a glass of fruit juice – you would have really achieved the optimum nutrition at breakfast! Do choose foods which are higher in dietary fibre and protein.
Calorie requirements vary with age – starting from 1350 calories per day for 4-6 year olds to 3000 calories for teenagers. So, calorie requirement at breakfast varies accordingly 340 to 750 calories! Ideally, for your teenager – two aloo parathas, a cup of curd, a mug of coffee could meet his/her energy requirements at breakfast. For your 6 year old – 2 slices of bread with some spread, a boiled egg, a glass of flavoured milk could do the job. Also, children’s requirements could vary according to their body weight and level of physical activity.
Ensuring your child eats breakfast – some tips!
- Serve Early Dinner: Encourage early dinners so that there’s enough time between dinner and bedtime. A good gap supports better digestion, helps kids sleep well, and naturally builds hunger by morning.
- Start the Day Early: Most children don’t feel hungry immediately after waking up. Give them at least an hour before breakfast to freshen up, move around, and build an appetite. Light activities like a short walk, yoga, or even playing with a pet can help stimulate hunger. If school starts very early, try offering something small before leaving home — a toast with peanut butter, a fruit, or a smoothie — and pack something more substantial for the mid-morning break. Once the routine establishes, early dinner, early to bed, adequate sleep, and early start – school day mornings can become easy to handle!
- Plan Breakfast Together: Involve your child in planning. Discuss what they’d like for breakfast the next day :“How would you like your egg?” or “What chutney with your dosa?” When children choose, they feel a sense of control and responsibility, making them more likely to eat what’s served.
- Space Out Milk and Meals: Many children drink milk first thing in the morning and then have no appetite for breakfast. Try serving milk with or after breakfast instead. If milk alone doesn’t work, offer dairy in other forms like curd, paneer, cheese, thick lassi, or homemade shrikhand. Some kids prefer cold milk, as it tastes lighter and is easier to digest.
- Add Variety and Regional Flair: Breakfast often gets less planning than dinner, but it deserves attention! Mix it up with local favourites
- Idli, dosa, upma, poha in the South
- Paratha, stuffed rotis, cheela in the North
Rotating options helps keep breakfast interesting and nutritionally balanced.
- Eat With Your Child : Children model what they see. Even if you’re short on time, try to sit with them for 10 minutes during breakfast. Shared meals build routine, calmness, and stronger family bonds.
- For Teenagers : Teens are a special case – late nights and rushed mornings make breakfast tricky. Quick, portable options help:
- Whole wheat wraps with cheese and veggies
- Smoothies with nuts, banana, and yoghurt
- Cheese or peanut butter toast on the go
- Protein bars, yoghurt
If they skip breakfast, ensure a filling mid-morning snack, like a sandwich or fruit – to maintain energy levels.
- School Breakfast If your child’s school provides breakfast, take an active interest in it. Ask about the menu, talk to your child about what they ate, and help them understand what makes a meal healthy. On weekends and holidays, continue the habit at home, serve wholesome breakfasts so your child learns that a healthy start to the day is a daily routine, not just a school practice.
- For Working Mothers: Planning ahead makes mornings easier.
- Prepare batter, chutneys, or fillings over the weekend
- Keep healthy staples stocked – whole wheat bread, peanut butter, cheese, fruits, dry fruits, cereal With a little organisation, healthy breakfasts can fit smoothly into busy mornings
- Explore Fun Recipes: Cooking doesn’t have to be repetitive. Late Tarla Dalal’s website has a wonderful collection of over 60 breakfast recipes – from protein pancakes and poha variations to millet idlis and nut-filled parathas. Each recipe includes nutrition facts, helping you plan wholesome, exciting meals for your child. http://www.tarladalal.com/recipes-for-kids-corner-breakfast-recipes-343
Hope this article was useful in giving you some insights into the importance of breakfast and tips to make this a habit for your children!