As a Paediatric Dietitian and mum, I place value in a good quality breakfast, especially for kids. The importance of breakfast for children goes far beyond simply satisfying morning hunger. From fuelling brain function and stabilising energy levels to supporting growth, learning, and long-term health, breakfast plays a foundational role in a child’s wellbeing. In this blog, we’ll explore the science-backed reasons why breakfast matters so much for kids—and how you can make it work for even the busiest mornings.
This blog was inspired by my recent Channel 7 segment on the importance of Breakfast, you can view it here [[click here]]
1. Boosts Brain Function and Academic Performance
Breakfast literally means ‘breaking the fast.’ Overnight, the body uses up glucose stores to keep vital systems running. By morning, the brain—our body’s hungriest organ—needs a fresh supply of fuel to function optimally. Numerous studies have found that children who eat breakfast perform better in memory tasks, attention, and standardized tests compared to those who skip it.
A 2021 systematic review published in Nutrients found consistent evidence that children who consumed breakfast regularly had better cognitive outcomes, including working memory and attention spans, than those who didn’t.
2. Supports Energy, Mood, and Behaviour
Children are busy—physically, mentally, and emotionally. Breakfast helps stabilise blood glucose levels and provides a steady release of energy to power them through the first half of the day. Skipping breakfast has been linked to fatigue, irritability, low mood, and behavioural issues in both younger children and teens.
Foods rich in complex carbohydrates, fibre, and protein (e.g., oats, wholegrain toast, nut butters, fruit) provide sustained energy and reduce the rollercoaster of energy highs and crashes.
3. Helps Meet Daily Nutrient Needs
Breakfast is a valuable opportunity to include key nutrients many children fall short on, including:
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Fibre
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Calcium
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Iron
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Vitamin D
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B Vitamins
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Protein
Missing breakfast often leads to lower daily intakes of these nutrients, as many children don’t make up for them later in the day. For growing kids, skipping breakfast can mean missing out on what their bodies need for bone health, immune support, and brain development.
Multiple large-scale studies have documented the impact of breakfast on child health:
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A 2020 review in Public Health Nutrition found that regular breakfast eaters had lower BMI and reduced risk of obesity. [[read more here]
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A 2018 study in Appetite showed that skipping breakfast is associated with increased risk of poor school performance and behavioural problems. [[read more here]]
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The Australian Health Survey found that up to 12% of children aged 9–13 skip breakfast regularly, a figure that rises sharply in adolescence—especially among girls. [[read more here]]
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The University of NSW in 2024 found that teenagers who ate a healthy breakfast were significantly more motivated at school and performed better academically [learn more here]]
If breakfast is so important, why do so many kids skip it? Here are the most common barriers:
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Rushed mornings
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Lack of appetite on waking
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Preference for sugary, processed foods
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Parental modelling (if adults skip breakfast)
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Food insecurity
As parents, we can address these challenges with practical, realistic solutions.
1. Plan Ahead
Make breakfast easy and appealing by preparing the night before. Overnight oats, wholegrain muffins, or chopped fruit stored in the fridge save time.
2. Be consistent
Creating a consistent routine is important, so that breakfast becomes a way of life for your children.
3. Include the Big 3: Carbs, Protein, Healthy Fats
Aim to include a source of each:
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Carbohydrate: wholegrain toast, oats, fruit
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Protein: eggs, yoghurt, nut butter, tofu
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Healthy fat: avocado, nuts, chia seeds
This combination stabilises energy and supports satiety through the morning.
3. Make It Appealing
Use fun toppings, colourful bowls, and family breakfast rituals. Kids love building their own breakfast bowls or smoothie jars.
4. Adapt to Appetite
Not every child wakes up ravenous. If your child isn’t hungry early, offer a small snack (like a banana or smoothie) and send a more substantial snack for mid-morning.
5. Lead by Example
Children model adult behaviour. If you sit and eat a nourishing breakfast, they’re more likely to do the same.
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Avocado toast with sliced tomato and a boiled egg
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Peanut butter and banana on grainy toast
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Overnight oats with chia seeds, berries, and almond butter
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Smoothie with banana, oats, spinach, and plant-based protein
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Wholegrain pancakes topped with Greek yoghurt and berries
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Muesli with oat milk and diced apple
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Tofu scramble with wholegrain toast
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Baked Beans on Toast
It’s easy to fall into the trap of “kid-friendly” packaged cereals or toaster pastries—but these are often ultra-processed and high in sugar, salt, and additives. Look out for:
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High sugar cereals (more than 10g sugar per serve)
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Refined white bread with spreads high in saturated fat and sugar
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Flavoured milks or breakfast drinks with long ingredient lists
These products can lead to sugar spikes, poor focus, and excess calorie intake without nutritional benefit.
Starting the day with a balanced breakfast sets the tone for healthy eating throughout the day. It teaches kids to:
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Tune in to their hunger cues
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Make nourishing food choices
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Prioritise time for self-care and eating
Over time, this can have powerful effects on weight management, mental health, and risk of chronic disease.
Breakfast isn’t just another meal—it’s a powerful opportunity to nourish your child’s body, mind, and future. From supporting concentration at school to delivering critical nutrients and encouraging lifelong healthy habits, breakfast plays a key role in setting kids up for success.
As a paediatric dietitian with over two decades of experience, I’ve seen the difference a solid breakfast routine can make. If mornings are a struggle or your child’s diet could use a boost, start with breakfast—it’s where big changes begin.
Looking for more inspiration?
Check out my Healthy Kids Supermarket Guide – with over 85 recommended healthy breakfast cereal, crackers, muesli bars and ice creams.
Or for complete support with me holding your hand, apply for your place inside Nourishing Kids. [[learn more]]
Yours in healthy kids,
Karina Savage
Paediatric Dietitian | Founder, Nourishing Kids
🔬 Other Research References for the Blog
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Breakfast and Cognitive Function
Adolphus, K., Lawton, C. L., & Dye, L. (2013). The effects of breakfast on behavior and academic performance in children and adolescents. -
Skipping Breakfast and School Performance
Hoyland, A., Dye, L., & Lawton, C. L. (2009). A systematic review of the effect of breakfast on the cognitive performance of children and adolescents.
https://doi.org/10.1016/j.appet.2008.11.007 -
Impact of School Breakfast Programs
Murphy, J. M., et al. (2011). The relationship of school breakfast to psychosocial and academic functioning.
https://doi.org/10.1016/S0022-3182(03)00025-5
