According to the doctors, the old saying holds true: breakfast really is the most important meal of the day.
Dr. Melissa Young-Harkins at Kids Town Pediatrics advises that kids should eat their biggest meal in the morning. She says that breakfast needs to be loaded with “brain food,” such as protein and fiber. That includes things like eggs, oatmeal, fresh fruit, and yogurt.
Dr. Young-Harkins said, “A good breakfast is needed because a breakfast carries you throughout the day, a heavier meal at the start of the day, and then they get lighter as the day goes on.”
When it comes to lunch, the goal is to pack something filling that’ll keep kids’ energy steady all afternoon, not extra sugary items that’ll leave them dragging by the end of the day.
Dr. Young-Harkins said an overload of sugars can cause behavioral issues in some children, and it can also cause spikes in the blood sugar levels, which can affect our behaviors and our overall feeling of the day. She says it’s important that lunches are colorful.
Dr. Young-Harkins said, “Five colors on the plate make the body feel great, so with that, some veggies, raw veggies would be good for digestion and cleansing as well as filling. Then you have your fruit products and your protein, whether that be in the form of a peanut butter and jelly sandwich, cheeses, and those little cold cuts.”
Kids should also be drinking plenty of water, Dr. Young-Harkins says, and making sure to bring a water bottle to school.
Sleep is just as important as a healthy meal, and kids should be getting at least eight hours of sleep each night and 45 minutes of exercise a day.
