Parents: For Brain Power, Feed Your Child a Protein-Rich Breakfast

You’ve probably heard the saying, “Breakfast is the most important meal of the day.” We couldn’t agree more, especially for young minds, and research supports this. One review of 26 studies found kids and teens who eat breakfast enjoy better academic success, quality of life, and overall wellbeing. When planning breakfast, aim for variety. Nutrient-rich whole grains, fruits and vegetables are a great place to start. And, don’t forget protein foods.

Protein foods supply the building blocks for brain chemicals needed for learning. How much protein does your child need for optimal learning? Aim for at least 19 grams of protein per day for young kids, age 4 to 8 years, and at least 34 grams per day for older children, age 9 to 13 years. And, it’s easier than you may think.

1. Milk. Each 1-cup serving provides about 8 grams of brain-boosting protein. Dairy milk is the kid-friendly option, but don’t overlook plant-based milk beverages like fortified soy milk that provide about 6 to 8 grams of protein per serving.

2. Yogurt. Each 6-ounce serving provides about 8 grams of protein. Many brands offer delicious natural flavors without added sugars. You’re sure to find a few to make your little genius smile like creamy plain Greek yogurt with a scoop of naturally sweet berries.

3. Cheese. Each 1-ounce serving provides about 7 grams, so it’s hard to beat cheese for a protein boost.

4. Lean Meat, Fish and Poultry. From lean meat to fish fillets to grilled chicken, these protein-rich foods boast about 7 grams of protein per ounce. Aim for healthy portions (about the size of two ping pong balls).

5. Dried Beans, Peas and Lentils. Kidney, navy, garbanzo and other dried beans as well as split green peas and hearty lentils are inexpensive nutrient wonders that pack about 7 to 9 grams of protein in each one-half cup serving.

6. Eggs. Each egg provides about 7 grams of protein making it an ideal protein choice. Serve them scrambled, poached over fiber-rich, whole-wheat toast, in a cheese omelet, or hard-boiled.

7. Peanut Butter. Peanut butter provides about 4 grams of protein per 1-tablespoon serving. For kids who don’t like peanut butter, consider a nut butter made with almonds, cashews or other tree nuts. These provide about 3 to 4 grams of protein per 1-tablespoon serving. Although, if your child has a peanut allergy, talk to your pediatrician before using any other nut butter.

8. Nuts and Seeds. Almonds, cashews, peanuts, walnuts and other nuts provide between 4 to 7 grams of protein per 1-ounce serving (about 10 to 20 nuts, depending on the variety). Nuts are high in calories, so be sure to keep the serving size in check.

9. Whole Grains. While not the protein powerhouse of other food groups, whole wheat bread, brown rice and other whole grains are still good sources with about 3 grams of protein per one-half cup or 1-ounce serving.

There you have it. Nine easy ways to add protein to your child’s breakfast. Think of it as one smart way to start the day.

Cheers,

The EatingFor Team

P.S. Like this tip? For more, check out Eating for A’s: A month-by-month nutrition and lifestyle guide to help raise smarter kids. Kindergarten to 6th grade. (Second Edition)

References:

1. Lundqvist M, Vogel NE, Levin LÅ. Effects of eating breakfast on children and adolescents: A systematic review of potentially relevant outcomes in economic evaluations. Food Nutr Res. 2019;63:10.29219/fnr.v63.1618. https://pubmed.ncbi.nlm.nih.gov/31548838/