Why breakfast remains crucial for students: exploring its role in learning and development

“Breakfast is an essential meal for students, especially considering their growth, cognitive development and academic performance,” said registered dietitian Taryn Bortz.

Her view reflects what many parents and teachers observe daily: learners who eat in the morning often arrive at school more alert, more settled and more able to engage with the day ahead.

After an overnight fast, the body’s energy stores are low, and the brain, which depends largely on glucose, needs fuel to function well.

Bortz explained that eating in the morning helps “restore blood glucose for focus and memory” and provides key nutrients such as fibre, calcium, iron, iodine and B vitamins.

A balanced morning meal can also support appetite control and steady energy levels.

“The goal is to combine high fibre carbohydrates with protein, healthy fats and fibre to slow the absorption of sugar into the bloodstream,” she said.

This balance supports concentration and can help learners avoid the mid-morning slump that many experience.

Skipping breakfast, on the other hand, can have noticeable effects on mood and performance.

“Omitting breakfast can result in decreased glucose levels, which may impair concentration and attention span,” Bortz noted.

When children arrive at school hungry, they may struggle to focus on lessons and are more likely to seek quick fixes in the form of sugary snacks.

“This can cause blood sugar to spike and then crash, leading to increased fatigue, low mood and irritability,” she added.

There are also longer-term concerns linked to frequent reliance on sugary foods and drinks.

According to Bortz, “The consumption of beverages, snacks and meals high in sugar may contribute to weight gain and elevate the risk of obesity during childhood and into adulthood.”

Excessive sugar intake can also disrupt normal metabolic processes, making weight management more difficult over time.

Importantly, she cautioned that eating an unbalanced breakfast made up only of refined carbohydrates can be “equally as problematic as skipping breakfast” because it can lead to the same cycle of spikes and crashes in blood sugar.

Nutritional needs vary across age groups, which means breakfast should look different for younger children and for adolescents.

Younger learners in early childhood and primary school have smaller stomachs and more limited energy reserves, which makes them more prone to hypoglycemia.

“Offer simple, balanced breakfasts with carbohydrates for energy and protein for satiety,” Bortz advised.

Many children in this age group prefer familiar foods and may be hesitant to try new options; therefore, consistency and simplicity can be beneficial.

Adolescents face a different set of challenges. Their bodies require more energy, protein, iron, calcium and zinc due to rapid growth and the changes of puberty. Bortz pointed out that teenagers are also “more prone to skipping breakfast for reasons such as limited time, changes in appetite or concerns regarding body image”.

Yet this is the stage where sustained energy and concentration are especially important, given longer school days and increased academic demands.

“Consuming breakfasts that are high in protein and fibre can support sustained energy levels and improved concentration,” she said.

For families where mornings are rushed or where children struggle to eat early, practical solutions are essential. Bortz emphasised that “you want to start your day with a balanced breakfast consisting of protein, whole grains and healthy fats.”

She added that a rushed meal made up only of carbohydrates “does not have the same benefits and is not advised”. The good news is that balanced options do not need to be expensive or time-consuming.

Affordable choices can include maize meal or oats made with milk and peanut butter, yoghurt with fruit and muesli, eggs with avocado and brown bread or milk-based smoothies blended with fruit, oats and nuts.

Leftovers such as beans, eggs or mince can also work well in the morning.

“Mini quiches made with vegetables are another easy option that can be prepared in advance,” Bortz suggested.

For more active learners involved in sport, she noted that protein powder can be added to smoothies or oats, but advised that this should be tailored to the child’s needs with guidance from a dietitian.

A common question among parents is whether a strong lunch can make up for a missed breakfast.

Bortz acknowledged that “you can make up for the nutritional content that you missed at breakfast with your lunch, dinner and healthy snacks”.

However, she stressed that this does not replace the unique benefits of eating in the morning.

“You miss out on better morning cognitive performance, appetite regulation throughout the day, and more constant energy levels,” she explained.