Should my child skip breakfast if they are not hungry or don’t have time in the morning?As a pediatric registered dietitian,I get this question a lot! The short answer is no, you should not let your child skip breakfast before school. Breakfast helps children to meet their nutrition needs and it can help with their energy and attention. However, parents often tell me, “my kids just aren’t hungry in the morning” and kids often tell me “I just don’t have enough time before school for breakfast”. Children of all ages skip breakfast. I am here to tell you why breakfast matters and help you handle what to do when your 4 year old or your 16 year old refuses to eat it.
Key Takeaways
✔ Most children benefit from eating breakfast before school.
✔ Breakfast doesn’t have to be complicated
✔ Never force breakfast
✔ If breakfast continues to be a struggle, seek individualized guidance
Why is breakfast important for kids
Something I often explain to parents is that in order for a child to meet their nutrition needs they have to eat. If a child is skipping breakfast, and then picking at their lunch and then first really eating a meal after school and at dinner, then skipping breakfast is not going to help them meet their nutrition needs. Kids need energy for the day and a good night sleep + breakfast is the best way to energize them for the school day! After all, when we really break it down, food provides calories and calories in food are literally units of energy. Without all of the science terms, this simply means kids need to eat for energy!
Signs Skipping Breakfast May Not Be Working for Your Child
While I encourage all of my patients to eat something for breakfast, there are times when skipping breakfast can be even more of a problem. I want you to think of the following questions with your own kids.
- Do they ever have trouble concentrating at school?
- Do they ever seem ravenous in the afternoon or at dinner?
- Do they have headaches or GI complaints?
- Are they constantly tired?
- Are they not growing well?
- Are they complaining of hunger during the day?
If you answered yes to any of these questions and your child currently skips breakfast, I want to help you change that. While not every child who skips breakfast will experience these symptoms, these can be clues that your child’s body isn’t getting enough energy in the morning.
Why Some Kids Don’t Want Breakfast
Research has shown that while kids of all ages skip breakfast, it becomes even more common as kids get older. There are many reasons that kids skip breakfast.
- They don’t wake up hungry
- They feel rushed
- They are anxious in the morning
- They take medication that impacts their appetite
- They think less food will lead to weight loss
- They say food makes them nauseous in the morning
- They just don’t like typical breakfast foods
- They stayed up too late and are too tired
- Their morning routine feels stressful
Do these reasons sound familiar to you? Let’s talk about what to do when they don’t want breakfast. Are you supposed to force it?
Should You Force Breakfast?
You should never force breakfast. An amazing skill is being able to listen to your body’s own hunger cues. Pressure also never ends well. Instead, find the root cause as to why they are skipping breakfast and help them to work through that. For example, maybe they don’t have an appetite in the morning and would tolerate a yogurt drink instead of a bigger breakfast that they chew. Breakfast does not have to be a whole meal production. Instead of focusing on how much they eat, I want you instead to focus on building a consistent breakfast routine.We will talk more about this next.
What Counts as Breakfast?
When many think of breakfast, they think cereal, pancakes, bagels, yogurt and eggs. The definition of breakfast is literally breaking the fast and it does not include that it has to be a certain type of food. Breakfast just means eating after not eating all night. While you can definitely eat the typical breakfast foods at breakfast, breakfast does not have to be specific foods. Instead of focusing on what foods your child is eating, think about how you can pair multiple food groups together.
Examples:
Quick Grab-and-Go Breakfasts
- Yogurt drink
- Peanut butter and banana sandwich
- granola bar + milk
- cheese stick + an apple
- Overnight oats
- Cinnamon bread with cream cheese and strawberries
- Turkey sandwich with an apple
Breakfasts That Take Five Minutes
- Yogurt with fruit and granola
- Smoothies
- Dinner leftovers
- Avocado toast
- Cereal with milk
- banana with nut or seed butter
- Oatmeal with nuts and berries
- Eggs with toast
- Waffles with nut butter and fruit
- Dinner leftovers
What If My Child Says They Aren’t Hungry?
If your child complains that they are not hungry in the morning, try these options
- Have them wake up earlier so that they have time before they eat
- Give them a smoothie or yogurt drink as some prefer liquid calories when their appetite is low
- Give them something small such as a granola bar, hard boiled egg, cheese and crackers or a banana with peanut butter
- Pack a snack for them to eat when they get to school if it is allowed
It can take a few weeks for a child that is not used to eating in the morning to have their appetite shift to eating earlier in the day. Small, consistent breakfasts will help their bodies adjust. If they continue to refuse breakfast, working with a pediatric dietitian can help! I never want you to force a child of any age to eat, and I work with families on this all of the time!
Special Considerations for Youth Athletes
While this post is focused on school, many youth athletes have very early weekend practices and games, and some even have practices before school! I encourage the youth athletes I work with to have something small before their early practices and games if their appetite is low, and then a substantial breakfast afterwards. For example, a mini bagel with cream cheese or a banana with peanut butter before breakfast, and a waffle with peanut butter and yogurt following practice. Youth athletes often have higher energy needs than their peers, making breakfast even more important for fueling practices, games, and recovery.
Conclusion
If your mornings are stressful and you worry your child might not be meeting their nutrition needs, or you worry that they don’t eat a “good” breakfast, you are not alone! I built a nutrition program that will provide you with strategies that fit your child’s individual needs and your family’s busy schedule. You can learn more about it LINK PROGRAM HERE.
FAQ Section
Is it okay if my child skips breakfast?
I do not recommend letting this become a habit because breakfast can help with their energy and focus in addition to helping them meet their nutrition needs.
What if my child isn’t hungry before school?
Work on giving them something small in the morning or letting them sip a yogurt drink or smoothie. Over time this consistency can help them build a morning appetite and new routine.
What is the healthiest breakfast for kids?
The healthiest breakfast is one that contributes a variety of protein, carbohydrates, and fruits and/or vegetables.
Is a smoothie enough for breakfast?
When done the right way a smoothie can be a great breakfast and one that provides carbohydrates, protein, calcium and fiber!
Should athletes always eat breakfast?
Yes! Athletes require energy and often have elevated nutrition needs.