You've always heard that breakfast is the most important meal of the day, but now there is science to support it. The Center for Young Women's Health at Children's Hospital Boston notes that studies have found that teens who eat breakfast perform better in school than those who skip breakfast. They also have better overall diets, are better at meeting their nutrition needs and are more likely to maintain a healthy weight.
Carbohydrates
Carbohydrates provide most of the calories and energy for your body. Complex carbohydrates, such as whole grain cereals and breads, are also good sources of fiber, protein, and fat. These sources release sugar into your bloodstream at a steady rate, providing you with energy throughout the morning. In contrast, foods high in simple sugars or artificial sweeteners, such as pastries and high-sugar cereals, release sugar rapidly into the blood. Consequently, you feel a sugar "high" followed by a "low," making it difficult to concentrate and perform well.
Calcium
Many young women do not get enough calcium. The teen years are a critical time for building bone mass, which combats the development of osteoporosis, a condition of weak and fragile bones, later in life. It's easy to incorporate calcium-rich foods into your breakfast menu. A serving of milk and a glass of calcium-fortified orange juice provides approximately two-thirds of your daily calcium needs.
Protein
Foods high in protein will help you feel full longer. They also slow the release of sugar from carbohydrates, maintaining consistent blood sugar levels throughout the day. Some of the amino acids in protein act as neurotransmitters in the brain, helping you feel alert, relaxed and focused. Protein-rich breakfast foods include eggs, peanut butter, nuts, soy sausage, milk, yogurt, and cheese.
Tips
In the hurry of the morning rush, many teens think they don't have enough time to eat a healthy meal. Start planning the night before and pack up portable, nutritious foods that you can eat on the way to school. Try a yogurt cup or a small carton of milk with a granola bar and fruit. Blend a breakfast smoothie from fruits you chop the night before and pour it into a covered cup. Experiment with new foods to find a routine that works for you.
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