Introduction
Helping your teen and the whole family start the day with a healthy breakfast matters. A well-balanced breakfast can include fibre, protein, carbohydrates, vitamins, and healthy fats, providing essential nutrients that support the body throughout the day.
A nutritious breakfast can support teenagers’ overall growth and development while boosting energy and concentration as they start the day. However, skipping breakfast becomes more common during adolescence. A British Broadcasting Corporation (BBC) Future report shows that only about 77% of adolescents in the United Kingdom (UK) eat breakfast while a report by The American Academy of Pediatrics indicates that more than 27% of American adolescents aged 12-19 skip breakfast. These figures come from different parts of the world, but they both suggest that breakfast is not a regular part of every teen’s routine.
This article will explore the importance of a healthy breakfast and share simple ways parents can use to support their teens in making breakfast part of their day.
What makes a balanced breakfast
A well-balanced breakfast provides the nutrients the body needs to support energy and brain function, including:
- Protein – Supports growth and development, while helping to make meals more satisfying.
- Fibre – Supports the healthy digestion process and makes you fuller for longer.
- Healthy fats – Provide the body with essential fatty acids and boost absorption of vitamins A, D, E and K.
- Vitamins & minerals – support several body functions. Fruits and vegetables are good sources of vitamins, fibre and minerals.
- Carbohydrates – Provide energy in the body. Opting for wholegrain can help in providing fibre and remaining satisfied for longer.
How a balanced breakfast can support your teen
Concentration and learning – A nutritious breakfast may provide your teen with energy and nutrients they require to start their school day.
Providing steady energy – Incorporating wholegrains, fruit, dairy or other alternatives such as eggs, nuts or seeds makes breakfast more substantial than having sugary foods.
Supporting overall nutrition – Breakfast creates an opportunity for your teen to get the nutrients needed for an overall healthy diet.
Mood and wellbeing – A healthy diet is one part of overall wellbeing, and some research suggests breakfast may influence morning mood. However, mood is influenced by many factors, so breakfast should not be presented as a solution to emotional difficulties.
How to help your teen become more independent at breakfast
Let them choose two to three breakfasts they enjoy eating.
Keep the basic ingredients available.
Encourage them to prepare the night before and put it in the fridge.
Teach simple skills such as using kitchen equipment, measuring ingredients, and cracking eggs.
Encourage them to go to bed on time, so they can wake up on time in the morning.
Allow your teen take responsibility gradually for preparing their own breakfast.
7 simple, healthy breakfast ideas for teens and busy families
1. Overnight oats
Rolled oats + milk or yoghurt + fruits
You can prepare the night before and store in the fridge
Add toppings of your choice such as berries, banana, nut butter or seeds
2. Greek yoghurt and fruit bowl
Greek yoghurt + fruits
Optional: add oats/granola, if possible, a healthy homemade granola.
Add oats or lower-sugar granola. Homemade granola can be prepared ahead of time.
3. Whole grain toast with egg
Wholemeal toast + boiled, scrambled, or poached egg.
Add fruits or vegetables
This allows a teen an opportunity to practice basic kitchen skills
4. Breakfast smoothies
Fruits + milk or yoghurt
Add nuts to make it more substantial
Useful when you have limited time to sit
Note: smoothies contain simple sugars, so eat them in moderation and don’t make them the only part of your breakfast because they are easy to make.
5. Breakfast wrap
Whole meal wrap + egg or leftover chicken + vegetables
It is very simple for teens to make
Can be eaten on the go
6. Banana and peanut butter toast
Whole grain toast + banana + peanut butter
Remember allergy considerations when making this
Simple but satisfying breakfast
7. Avocado and egg toast
Avocado + boiled/poached egg + brown toast
Teens can toast bread, mash the avocado, and add egg
Optional: add seasoning as required
GlowFam Tip:
Choose two or three easy breakfasts your teen can make independently and keep the ingredients ready. A little preparation the night before can make busy mornings much easier.
Further reading
Is breakfast really the most important meal of the day? – BBC Future
Breakfast for Learning: Why the Morning Meal Matters – HealthyChildren.org
Healthy Breakfast for Teens: Why It Matters More Than Most People Realize – Good Health Recipe
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