Breakfast is probably the most important meal of the day, especially for growing children. While it is indeed essential for children’s optimum growth, studies show that breakfast can also contribute to children’s creativity, focus and learning capacity. A 2012 study by Pivik et al. showed that school-aged children who ate breakfast had enhanced focus and attention on math tasks as compared to those who skipped breakfast. Another 2016 study by Fulford et al. showed that adolescents aged 12 - 14 who had breakfast had greater brain activation on areas for planned actions, visual processing and memory as compared to those who skipped breakfast. These studies support the role of healthy breakfast for students because the brain is highly dependent on a continuous supply of -nutrients needed for the cognitive demands of learning. This still applies for school-aged children who are studying online. Here are breakfast tips for students to optimize online learning:
1. Have a glass of lukewarm water or milk right after waking up to rehydrate your body and brain. During sleep our body uses up its water stores for maintenance and repair. Since the brain is 80-85 % water, dehydration can alter brain function. Thus, it is important to rehydrate first in the morning with lukewarm to warm water to also prepare the gut for breakfast.
2. Have a high fiber and protein rich breakfast such as oatmeal, brown rice or egg. A 2011 study showed that children who had low glycemic index meals had better verbal memory as compared to those who had a high glycemic index meal (Micha et al, 2011). Glycemic index is a measure of how fast a food item can raise blood sugar levels. High fiber foods such as oatmeal, whole rolled oats, brown rice, fruits and vegetables have lower glycemic index as compared to cookies, pastries and high sugar cereals. They also release their sugars steadily into the bloodstream which supplies the brain with nutrients for a longer time - thus longer alertness and focus during classes. Protein also helps with satiety and is needed for the synthesis of neurotransmitters for brain function. Having at least one serving of egg, poultry, fish, tofu, beans or legumes for breakfast can supply these necessary protein requirements.
3. Choose boiled or steamed food items and limit oily or fried foods. Fried foods or too oily foods can be filling but they can also make you sleepy and less alert because fat stimulates satiety. If you have an important test in the morning, choose boiled or steamed food to lessen these post meal effects.
In general, a balanced and varied diet will help you satisfy your daily nutritional needs. Together with proper food choices and timing of meals, you can take advantage of nutrition to aid in your learning and school performance. So, remember to eat your breakfast and happy studying!
/AET
References:
DOST-FNRI. Pinggang Pinoy. Retrieved from https://www.fnri.dost.gov.ph/index.php/tools-and-standard/pinggang-pinoy
Fulford, J., Varley-Campbell, J. L., & Williams, C. A. (2016). The effect of breakfast versus no breakfast on brain activity in adolescents when performing cognitive tasks, as assessed by fMRI. Nutritional neuroscience, 19(3), 110-115.
Micha, R., Rogers, P. J., & Nelson, M. (2011). Glycaemic index and glycaemic load of breakfast predict cognitive function and mood in school children: a randomised controlled trial. British journal of nutrition, 106(10), 1552-1561.
Pivik, R. T., Tennal, K. B., Chapman, S. D., & Gu, Y. (2012). Eating breakfast enhances the efficiency of neural networks engaged during mental arithmetic in school-aged children. Physiology & behavior, 106(4), 548-555.
