Breakfast: Still the most important meal of the day?

Breakfast: Still the most important meal of the deal? | Image credit: Colleen Sloan

We’ve all said it—“breakfast is the most important meal of the day.” And yet, nearly one-third of children and adolescents skip it regularly.¹ With final exams, sports tournaments, and year-end performances approaching, pediatricians have an opportunity to reemphasize the value of a consistent morning meal, not just as a source of nutrition, but as a tool to support academic performance, mood, and long-term health. This article explores the science behind breakfast and how pediatricians can help families build realistic habits that fuel kids’ bodies and brains.

Why kids skip breakfast

Children and adolescents skip breakfast for many reasons. Some are selective eaters or dislike typical breakfast foods. Others may intentionally avoid eating in the morning as part of weight loss efforts. For teens in particular, the issue is compounded by sleep. Busy schedules and late-night homework push bedtimes later, and during puberty, natural circadian rhythms shift, making it harder to fall asleep before 11 pm. Chronic sleep deprivation can leave kids feeling too tired—or too nauseous—to eat before school. Recent CDC data highlights the impact: in 2023, most high school students did not eat breakfast daily, and approximately 1 in 6 reported skipping breakfast every day.²

Benefits of breakfast

Glucose fuels cognitive function

Children have a significantly higher rate of brain glucose metabolism than adults.¹ PET imaging studies show that children aged 4–10 use roughly twice as much glucose in the brain as adults—a demand that gradually decreases during adolescence.³ Combined with their longer overnight fasting periods, this makes replenishing glucose stores in the morning essential for learning, memory, and executive function.¹

Mood, motivation, and focus

Beyond energy supply, breakfast has been shown to improve mood, alertness, and motivation in children. These subjective benefits can translate into better concentration and classroom engagement.¹

Long-term academic success

Regular breakfast consumption is associated with higher verbal and full-scale IQ scores, improved memory, and greater attention span.⁴ School breakfast programs, in particular, have been linked to better educational outcomes across multiple studies. These long-term benefits are likely mediated not only by energy availability, but also by the fact that breakfast eaters are more likely to meet daily nutrient requirements and develop healthier overall dietary habits—factors that support brain development over time.

Adequate nutrition

Children who eat breakfast regularly tend to have higher overall diet quality and are more likely to meet daily nutrient needs. Studies show they consume more dietary fiber and complex carbohydrates and less total fat and cholesterol than those who skip.³ Breakfast is also a key contributor to daily micronutrient intake. Regular consumers have significantly higher levels of iron, vitamin D, and B vitamins—including folate, thiamine, riboflavin, niacin, B6, and B12—with some studies showing 20–60% higher intake.³ While not a guaranteed solution, breakfast consumption is also linked to healthier weight status, with regular eaters more likely to maintain a BMI in the normal range.⁵

Some studies do have limitations—including small sample sizes, artificial lab settings, and lack of real-world dietary contexts. However, the overall evidence points to a consistent pattern: regular breakfast consumption supports better nutrient intake, more stable mood and attention, and stronger academic outcomes.

What makes a nutritious breakfast?

Quality matters just as much as consistency. Studies show that regular consumption of high-quality protein sources like meat, dairy, and eggs is associated with improved academic performance.⁶ Protein intake may support hippocampal development and higher cognitive functions, making it a key component of brain-fueling breakfasts for growing children.

Encourage a balanced plate:

• Complex carbohydrates for sustained energy (e.g., whole grains, fruit)
• Protein for satiety and focus (e.g., eggs, yogurt, nut butters)
• Healthy fats for brain health (e.g., avocado, nuts, seeds)

Limit:

• High-sugar cereals and pastries, which can spike blood sugar and lead to energy crashes.

Simple meal ideas:

• Oatmeal with berries and peanut butter
• Whole grain toast with avocado and egg
• Greek yogurt parfait with fruit and granola
• Smoothie with spinach, banana, yogurt, and nut butter

When time is tight, practical strategies can make a big difference for busy families:

• Plan ahead with batch-prepped items like muffins, breakfast burritos, or overnight oats
• Stock grab-and-go options such as hard-boiled eggs, yogurt pouches, fruit, or trail mix
• Normalize non-traditional breakfasts like sandwiches or leftovers
• Support earlier bedtimes to allow more time in the morning

Even small changes—like a banana and string cheese instead of skipping breakfast entirely—can support a child’s focus, energy, and nutritional needs.

As the school year winds down and the pressure ramps up, breakfast remains one of the most practical ways to support children’s focus, energy, and emotional resilience. While barriers like busy mornings and selective eating are real, pediatricians can help families focus on what matters most: building simple, sustainable habits that support nutrition and cognition.

References:

1. Adolphus K, Lawton CL, Champ CL, Dye L. The Effects of Breakfast and Breakfast Composition on Cognition in Children and Adolescents: A Systematic Review. Adv Nutr. 2016;7(3):590S-612S. Published 2016 May 16. doi:10.3945/an.115.010256
2. Sliwa SA, Merlo CL, McKinnon II, et al. Skipping Breakfast and Academic Grades, Persistent Feelings of Sadness or Hopelessness, and School Connectedness Among High School Students — Youth Risk Behavior Survey, United States, 2023. MMWR Suppl 2024;73(Suppl-4):87–93. DOI: http://dx.doi.org/10.15585/mmwr.su7304a10
3. Adolphus K, Lawton CL, Dye L. The effects of breakfast on behavior and academic performance in children and adolescents. Front Hum Neurosci. 2013;7:425. Published 2013 Aug 8. doi:10.3389/fnhum.2013.00425
4. Liu J, Hwang WT, Dickerman B, Compher C. Regular breakfast consumption is associated with increased IQ in kindergarten children. Early Hum Dev. 2013;89(4):257-262. doi:10.1016/j.earlhumdev.2013.01.006
5. Wang S, Schwartz MB, Shebl FM, Read M, Henderson KE, Ickovics JR. School breakfast and body mass index: a longitudinal observational study of middle school students. Pediatr Obes. 2017;12(3):213-220. doi:10.1111/ijpo.12127
6. Liu J, Wu L, Um P, et al. Breakfast Consumption Habits at Age 6 and Cognitive Ability at Age 12: A Longitudinal Cohort Study. Nutrients. 2021;13(6):2080. Published 2021 Jun 17. doi:10.3390/nu13062080