Breakfast is the meal defined as the first meal of the day. Nowadays, we can say that it is the most skipped meal of the day due to the rush of adults to get to work, the rush of children and young people to get to school, and of course the addiction to sleep.
Don't ignore breakfast, which is everywhere stated as the most important meal of the day. It is the first meal eaten after fasting. While breakfast makes a great start to the day, it brings our blood sugar levels to normal levels, which increases our energy level and helps us get out of drowsiness.
Skipping meals has physiologically negative effects, especially in children and adolescents who are in the age of growth and development. The most frequently skipped meal in these age groups is breakfast. The physiological effects of skipping breakfast, as well as the distraction and concentration problems it creates, have a negative impact on academic success in children and adolescents.
The most basic unit where healthy nutrition can be achieved in children and adolescents is the school, as well as their homes. Nutrition programs implemented in schools or training on healthy nutrition not only protect children from diseases such as diabetes, heart diseases, and oncological diseases, but also positively affect the academic success, cognitive development, and participation in classes of children and adolescents. Even mild nutritional deficiencies can result in learning difficulties. In addition, the effect of inadequate and unbalanced nutrition on growth retardation and mental retardation is undeniably high. Extremely high levels of nutritional deficiencies also cause nutritional disorders, thus negatively affecting school attendance. For a healthy future, there must be a dietitian in every school who will lay the foundations of healthy nutrition.
Now let's look at some studies on the effects of breakfast on children and adolescents;
In a study conducted on both parents and adolescents, The relationship between skipping breakfast and the risk of being overweight/obese in children was examined. This study is a comprehensive study that lasted approximately 10.5 years. 1.5 years old in 2002 The study progressed by following children under 12 years of age until they were 12 years old. 43,663 children were included in this study. It has been determined that children whose mothers or fathers skip breakfast have a much higher rate of skipping breakfast than children whose parents eat breakfast regularly for all age groups. It has been found that when both parents skip breakfast, the rate of their children skipping breakfast increases to 95%. As a result, a significant relationship was found between skipping breakfast in parents and children. It has been determined that children who skip breakfast have a significantly increased risk of overweight / obesity in childhood.
A study investigated the relationships between skipping breakfast, the child's BMI and the mother's BMI in a large population of Australian children. The study included children aged 2-5. It was found that 4-5 year old girls were 56.9 times more likely to skip breakfast than boys. Obese 2-3 year old and 4-5 year old boys, as well as 4-5 year old obese girls, were found to be more likely to skip breakfast. Skipping breakfast was positively associated with 2- to 3-year-old boys whose mothers were overweight and 4- to 5-year-old girls whose mothers were obese. As a result, skipping breakfast was found to be associated with higher BMI in children and mothers.
A study examined the health-related factors associated with skipping breakfast in primary school ages. 1943 primary school children were included in the study. If we look at the results, it has been determined that skipping breakfast may be related to time spent in front of the screen, consumption of sugary drinks, low levels of physical activity, single parenthood, and low family education levels. It has been found that abdominal fat and obesity are generally at high levels in children who skip breakfast.
In a meta-analysis, a literature review was conducted between 2000 and February 2018 on the effect of skipping breakfast on obesity in children and adolescents. A total of 16 studies were included in this meta-analysis (14 cross-sectional studies and 2 cohort studies). As a result, cross-sectional studies Looking at the results, it has been determined that the risk of obesity in children and adolescents who skip breakfast is 43% higher than in age groups who eat breakfast regularly. No significant results were obtained regarding cohort studies.
In a review, the effect of breakfast, which is considered the most frequently skipped meal, on cognitive performance in children and adolescents was examined. A total of 45 studies collected from 43 articles were included. It has been determined that the content and consumption time of the breakfast meal have an effect on tasks requiring attention, executive function and memory. It has been concluded that cognitive performance will be lower in people who do not eat breakfast. If I have to give a tiny detail here, breakfast skipped in case of fasting is also covered in the same compilation. This situation does not have the same result as normal breakfast skipping and no acute or chronic harm has been proven.
In a study, 527 Spanish adolescents examined the relationship between eating or skipping breakfast, health-related quality of life, perceived stress and depression. has examined. As a result, the mood, parental relationships and home life of those who eat breakfast are found to be less stressful and have a higher quality rate than those who do not eat breakfast. When breakfast quality is analyzed among those who eat breakfast; Adolescents who ate a good-quality breakfast showed lower levels of stress and depression than those who ate a poor or very poor-quality breakfast. What's more, breakfast skippers showed lower levels of stress and depression than breakfast eaters who ate a poor or very poor quality breakfast. These findings show the importance of having a quality breakfast rather than whether or not to have breakfast.
Taking this latest study as an example, if we are to consider what type of breakfast we should give our children, let's first examine a study and then look at some alternatives;
In a study on the effect of the content of breakfast, the effects on energy expenditure, substrate oxidation, appetite and blood sugar were observed by giving protein or carbohydrate-rich breakfast to children and adolescents. In addition, lunch choices 4 hours later were examined in both groups. Energy loss in children given a high-protein breakfast ji expenditure, fat oxidation was found to be higher; No significant difference in carbohydrate oxidation was observed in children given a high-carbohydrate breakfast. It has been found that children who are given protein-rich breakfasts feel fuller longer, their blood sugar measurements are more stable, and they also make healthier lunch choices.
Let's take a look at our breakfast examples; Quality protein sources such as boiled eggs, omelettes, vegetable omelets, egg salads, menemen can accompany cheese toasts and sandwiches, so that we can provide energy from quality protein sources and the right grains. For children and adolescents who are not fond of eggs, options such as eggs with cheese, pancakes or crepes, where the egg taste is less dominant, can be considered. Seasonal vegetables are a must for every breakfast; sometimes tomatoes, cucumbers, sometimes radishes, carrots, sometimes greens. We can say that our favorite drink is milk.
Let's not skip the breakfast of children and teenagers just to be lazy and sleep for 10 more minutes. Remember, breakfast; It brings health, happiness and success.
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