We’ve all heard the saying, ‘breakfast is the most important meal of the day,’ but how true is this old adage? While breakfast helps keep us focused and energised for the day ahead, it also plays a key role in cognitive function, growth, and development—especially for kids. And contrary to what you might see online, getting the balance right doesn’t need to be complicated or expensive.
Back to School: How important is breakfast for growing kids?
ARTICLE
1 February 2025
3 min read
3 min read
Heading back to school? We’ve got breakfast sorted with this budget-friendly, nutritious guide for big kids and small.
Breakfast: sit, don’t skip
In the rush to get out the door on time, picking up a processed snack or skipping breakfast entirely might seem like the easier option. But missing out or opting for a less healthy, sugary treat like a chocolate pastry can leave kids feeling sluggish, unfocused and irritable. In fact, studies show kids who eat breakfast regularly perform better academically, have improved memory and attention and better mental health overall.
Why kids need breakfast
- It gives good energy. Brekky gives kids the energy to stay alert and active throughout the day.
- It’s a mood booster. A balanced meal of fibre, protein, and healthy fats can help provide a slow-release energy, stabilise blood sugar and reduce mood swings.
- It supports growth. Breakfast is a great opportunity to provide kids with a variety of essential nutrients to support their growth and development, like calcium for strong bones.
4 ingredients for a balanced breakfast
- Tasty wholegrains. Like oats, toast and cereals provide long-lasting energy to tackle the day ahead.
- A good source protein. Such as eggs, yogurt and beans, keep kids full and provide essential amino acids for muscle growth and repair.
- Fresh fruit and veg. From bananas to spinach, all fruit and veg contain a good dose of essential vitamins, minerals, and fibre.
- A dose of healthy fats. From sources like avocado, nuts, seeds and nut butters, support brain health and help absorb fat-soluble vitamins.
Budget-friendly breakfast ideas
- Oats with fruit and nuts. Cheap, versatile and high in fibre. Serve hot as porridge or cold as overnight oats, adding seasonal fruits, nuts, cinnamon and a dollop of Greek yoghurt for extra protein.
- Veggie egg wraps. Fill a wholegrain wrap with scrambled egg, leftover veg, cheese, and a dollop of salsa for a filling breakfast you can eat on the go.
- Homemade baked beans on wholegrain toast. These tasty legumes are high in fibre, rich in protein and low in sugar compared to the store-bought stuff. Batch cook ahead of time and freeze for future use.
- Smoothies. Forget additive-ridden pre-packaged smooth mixes - save time by combining fresh or frozen fruit with milk and yoghurt, adding oats and nut butter for extra fibre and protein.
- Loaded toast. A nutritious start to the day if made with wholegrain bread and topped with nutrient-rich ingredients. Try avocado and Vegemite, or peanut butter, cinnamon and banana for a healthy balance of fats, fibre and B vitamins.
Practical tips to save you time and money
- Bulk buy. From oats to legumes, buying in bulk particularly when on sale, can reduce costs.
- Shop frozen. Fresh fruits and vegetables can be pricey. Shopping seasonally or opting for frozen fruit and veg is a great way to save and equally nutritious.
- Avoid processed foods: Stick to simple, wholefoods like those listed above instead.
- Be wary of food ‘for kids’ These carefully marketed options are usually expensive, high in sugar and low in nutrients
Breakfast plays an essential role in fuelling young minds and bodies, but it doesn’t need to be complicated or expensive to put together. Focusing on affordable staples and steering clear of sugary processed foods is key to building a balanced, delicious meal the whole family can enjoy.
Staff Writer
Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday Australians live healthier lives. This is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances.
Disclaimer:
Copyright © 2025 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.
Copyright © 2025 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.
Share
Related Articles
This inspirational content is brought to you by AIA Vitality
AIA Vitality is a science-backed program that helps you learn more about your health,
offers ways to improve it and motivates you with rewards along the way.
offers ways to improve it and motivates you with rewards along the way.
