Every child in developed countries is facing the same problem. Nearly 40% of these children have the same fear, anxiety, and worry over it. This problem has impacted the mental health of these young people. Due to this problem, 26% of the Australian children are suffering from depression. In Singapore, 1 out of 3 students is suffering from stress and depression. This problem is educational stress from their grades and homework.
This year, Ministry of Education (MOE) has revamped the grading system of the Primary School Leaving Examination (PSLE) to reduce the amount of stress on students. The objective is to move away from over-emphasing on academic results but to focus on individuals talent and interest. Parents can also help their children in reducing academic stress by improving their mental health. This can be achieved by ensuring children have nutritious breakfast before going for their lessons.
Why Breakfast Is Essential For Children?
Many of us know that breakfast is the most important meal of the day. A healthy breakfast will lead to a healthy body, healthy mind and improve the overall well-being. It should include a balance of carbohydrates, proteins, minerals, vitamins and fiber. Research has shown that having unhealthy breakfast or skipping breakfast leads to obesity, poor concentration, and type-2 diabetes. For extra energy, extra focus and extra muscles throughout the day, a healthy breakfast is a must.
As for children, they require a healthy breakfast to ensure their brains operate properly in school. The chances of fatigue and distractions will likely to occur in school when a child does not consume breakfast. A study from the Academy of Nutrition and Dietetics found that children who ate breakfast will excel better in school. There, this makes breakfast a priority for your children.
What are the nutrients commonly lacked in children?
Nutrients that are lacking in students are protein, omega-3 fats, fiber and minerals such as magnesium and potassium. All of these nutrients are essential for development and healthy growth. Omega-3 fats can be found in fish, walnuts, spinach and nut oils. Fiber and minerals can be found vegetables and fruits.
Simple hacks for healthy breakfast routine
Here are some tips to make a healthy breakfast for your child and family, without much hassle in the morning.
Make food in advance
Preparing food in advance over the weekends is a good idea. You can bake some nutritious cakes, cut up fruits and keep them chill in the fridge. During the weekdays, your child can enjoy instant and healthy breakfast before going for their lessons.
Instant healthy beverages
If your child wants something sweet before putting breakfast into the mouth, you can give them a cup of hot and chocolatey Milo. Low GI and sodium, Milo is high in calcium, phosphorous and vitamins. Children will definitely love a cup of cocoa beverage.
Calories are important
Active children require a lot of calories during the day in order to stay healthy and alert. Parents need to offer plenty of sustainable sources of energy food such as meat, yogurt, milk and nuts.
Make time for breakfast
Children can sleep early and wake up 30 minutes earlier than their usual time. This will give your child adequate time to have breakfast before heading to school. Simply heat up the muffin baked over the weekends or a cup of Milo will give your child the energy to learn better in school.
With many children stressed about their grades and homework, a healthy breakfast can fuel their brain with energy to concentrate better in school. The correct balance of carbohydrates, minerals and vitamins will prepare your child for performing his / her best in school without feeling tired, headaches or hunger.