Skipping breakfast not a good idea for teens
- col-bobbie-randall
- August 22, 2024
- 498
According to a 2021 CDC survey, on average more than 25% of teens skip breakfast, which is a record high for the survey. Evidence also shows eating a healthy breakfast at the start of the school day can contribute to improved readiness to learn, increased concentration, and improved well-being and behavior. Occasionally skipping breakfast won't set the kids back by any means, but eating a nutritious breakfast every day is recommended.
Regularly skipping a morning meal increases the susceptibility to weight gain and an increased risk of atherosclerosis, heart disease, high blood pressure, diabetes, obesity and high cholesterol. Starving a student at the break of day does not help weight loss.
Omitting breakfast can have negative effects on health, well-being and school performance. It's also linked to other unhealthy behaviors like poor diet, exercise and sleep habits.
Eating breakfast helps students have more energy and better concentration during school than if they skipped breakfast. Studies also suggest students who eat breakfast perform better on tests and can better complete challenging mental tasks.
Interestingly, skipping breakfast significantly increased the probability of depression, stress and psychological distress. Missing breakfast was associated with less happiness, loneliness, short sleep, long sleep and restless sleep.
Exercise or actively moving the body requires nutrients. Approximately 60 or more minutes per day of moderate to vigorous physical activity is considered adequate for a growing body. Sitting too long increases the risk of disease.
Regardless of gender, environment or sleep habits, skipping breakfast as a teenager is associated with a body memory that will follow these kids for the rest of their life. As their bodies grow into adulthood, the amount and kinds of calories form a pattern for energy use and storage as they mature.
Girls usually grow in height until the age of 15, whereas boys can continue to grow until 25. Breakfast plays an important part in vertical growth.
Horizontal growth, otherwise called girth, continues through adulthood. The most important meal of the day is breakfast. It breaks the fast from the overnight sleep.
A healthy early meal including dairy products, whole grain cereals, a protein source and fruit first thing in the morning supersedes a fast-food menu on the way to school. Deep-fried snacks, pastries, soda pop and other sugary drinks are all directly associated with the development of obesity and poor academic performance.
Many teens say they are not hungry in the morning. An 8-ounce glass of water upon wakening can often change their mind. It rouses the digestive tract and prepares it for digestion. Rehydration is very important for breaking the fast.
A teenage breakfast can be eaten on the run. A smoothie with at least 20-25 grams of protein is a quick meal. Hard-boiled eggs, cheese, Greek yogurt, leftovers from last night’s dinner, hummus, a large glass of milk with a handful of wheat crackers with a piece of fruit, even sardines can be called a breakfast. Eat early to be the best.
Bobbie Randall is a registered, licensed dietitian. Email her at bobbierandallrd@gmail.com.