Feed Your Champion
by Willie Victor
Thirty years of research has proven that children who eat a good breakfast accelerate in most academic areas, have less absent days, less tardiness, and spend less time in the nurse’s office with stomach pain. And we’ve all heard that breakfast is the most important meal of the day — but we haven’t all heard why.
I am disheartened that one out of eight children start the day without breakfast at all. This just sets them up for failure, both academically and socially. At school they cannot concentrate and, by late morning, are restless and petulant.
This occurs because glucose is the brain’s main source of energy, and the brain cannot store it. If the diet doesn’t supply it, the body has to convert sugar that’s been stored in the liver. This process requires cortisol, which is a stress hormone. Low blood sugar, then, can leave a child irritable, fidgety, and vacuous.
A proper breakfast has:
- Complex carbohydrates
- Protein
- Fat
Some breakfast foods that have these are:
- Grapefruit, apples, pears, plums, peaches, oranges, cherries, and grapes — all fruits low on the glycemic index
- Oatmeal (I recommend gluten-free)
- Yogurt (if you are dairy intolerant, try yogurt made from coconut)
Complex carbohydrates, because they are composed of longer molecules that take time for the body to break down, provide a steady flow of energy to the brain. Unfortunately, most children, if they eat breakfast, eat simple carbohydrates like boxed cereals, toast, doughnuts, pancakes, or waffles. The sugar in simple carbohydrates enter the bloodstream quickly. The body then supplies insulin to get this sugar into cells. After a couple of hours, the insulin has done its job and the sugar level drops, a condition known as hypoglycemia. The brain therefore has little glucose with which to operate. Additionally, simple carbohydrates increase serotonin, which makes a child sleepy.
Protein provides amino acids. The neurotransmitters in our brain are made of amino acids (tyrosine, for instance, is an amino acid that affects alertness). Ideal sources of protein include nut butters, cottage cheese (if you’re not dairy intolerant), and eggs. Eggs have 13 essential nutrients (“essential” meaning our body doesn’t supply them, so our diet must), six grams of the highest quality protein of any food, only 70 calories, a low price, and great versatility. Hard-boiled eggs, omelets, frittatas, quiches, and casseroles are great breakfast foods and can all be made ahead of time and placed in the refrigerator. A breakfast egg wrap in a teff tortilla (teff is gluten free) could be carried to school – a useful meal when running late.
Smoothies made with rice or egg white protein are especially good for children who claim they’re not hungry in the morning. Nut butters, nut milks, fruit, and fish oil can be added to the smoothie for needed fat, carbohydrates, and extra protein. Nuts are high in calcium which can enhance good behavior and learning. Nuts and eggs also have choline, an ammonium salt that’s an essential nutrient and helps one’s memory.
For children who do not like breakfast foods, prepare extra food at dinner and have them eat the leftovers in the morning. Leftover meat and vegetables can be mixed with eggs for a quick scramble. For children who are not in the habit of eating breakfast and are resistant, start them slow with yogurt and fruit or a smoothie. It helps to sit down and eat with them.
After getting your child off to a strong start in the morning, be sure his or her energy stays buoyant throughout the day. Use the principles above when making your child’s lunch. Avoid simple carbohydrates or a high sugar dessert, as they’ll become sleepy in the afternoon. To keep his or her blood sugar stable throughout the day, add snacks for both mid-morning recess and for the ride home from school. My kids loved dipping cut up carrots, peppers, and celery into guacamole and hummus. Trailmix made from nuts, cranberries, raisins and toasted coconut provide protein and good fats.
Taking the time to prepare a proper breakfast, snacks, and lunch is an investment in your child’s future because it directly impacts his or her academic performance and temperment. After taking these steps, you (and your child’s teacher) will be amazed at the immediate improvement in your child’s ability to learn.
PS The same principles apply to adults too!
