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Boost Your Breakfast I.Q.

Minute Maid, The Coca Cola Company

Take a minute to test your breakfast knowledge. Once you know the facts about the most important meal of the day, you can make sure you're feeding your body and brain right, each and every morning.

Students who regularly eat breakfast:

(a) Generally have higher math grades

(b) Are less depressed, anxious and hyperactive

(c) Are more likely to attend class

(d) Are more likely to be on time for class

(e) All of the above

The answer is (e), all of the above. According to a recent study in the Archives of Pediatric and Adolescent Medicine. The study found that students who often ate breakfast were better equipped to tackle the school day(1).

True or False: eating breakfast helps students' ability to learn.

True. When Students are feeling hungry, their attention span is shorter and their ability to concentrate is reduced(2). After a nutritious breakfast, students perform better in school through increased problem-solving ability, memory, verbal fluency and creativity(3).

True or False: Breakfast is only important for students.

False. Eating a nutritious breakfast is important for people of all ages (students, teenagers, and adults). Studies show that skipping breakfast has the same results for both students and adults. Because your brain needs nutrients and energy to work properly, skipping breakfast hurts memory and mental performance(4).

True or False: Students who eat breakfast are more likely to be overweight.

False. In reality, Students who eat breakfast are less likely to be overweight(5). Why? Eating breakfast establishes the regular eating pattern that's important for weight control throughout life. When Students have mealtimes, their appetite is regulated, meaning they are less likely to fill up on high-fat foods later in the day(6).

True or False: Without breakfast, it's difficult for students to eat enough throughout the day to obtain all the nutrients they need(7).

True. A healthy breakfast can account for a significant part of a child's nutritional needs(8). Students who skip breakfast are less likely to get the daily nutrients they need, such as fiber and essential vitamins or minerals. Breakfast skippers are also less likely to make up for the missed breakfast calories at other meals(9).

A Critical Meal
Breakfast may be the only time students or adults consume fruit juice and milk - and the only time they consume important nutrients such as vitamin C and calcium. In fact, it's been reported that teenagers who skip breakfast have an intake of calcium and vitamin C that is 40 percent lower that teens who eat breakfast(10).

Getting calcium at breakfast is especially important for growing adolescents. According to the National Academy of Sciences, adolescents between the ages of 9 and 18 need 1,300 mg of calcium daily(11). Because nearly half of adult bone mass is formed during these years, it is imperative that adolescents consume the recommended amounts of calcium. With good calcium consumption during these critical years, adolescents will build a strong skeletal foundation.

Adding an eight-ounce glass of orange juice with calcium is a great way to help you get these important nutrients - vitamin C and calcium. Fresh orange juice delivers 120 percent of the recommended daily value of vitamin C per serving, while frozen orange juice delivers 160 percent of the daily value of vitamin C per eight-ounce serving. And chilled and frozen calcium orange juices deliver as much calcium per eight-ounce serving as milk, which is 35 percent of the daily value of calcium. Box juices and drinks provide 10 percent of the daily value of calcium.

True or False: Students who see their parents eat breakfast are more likely to eat breakfast.

True. Parents set the example for their children - if kids see their parents eat breakfast, they are more likely to eat breakfast themselves(12). Parents and Students both need the energy provided by a nutritious breakfast, so why not eat breakfast as a family and enjoy the time together?

A balanced and healthy breakfast can include:

(a) Two servings from the bread, cereal, rice and pasta group

(b) One serving from the fruit group, such as Minute Maid Premium orange juice

(c) One serving from the milk, yogurt, and cheese group

(d) All of the above

The answer is (d), all of the above. According to the American Dietetic Association, typical breakfast foods like fruit, fruit juice, ready-to-eat cereal, dairy products and breads are excellent sources of low-fat calories, carbohydrates and proteins(13).


Quick days to start your day
Breakfast doesn't have to be time-consuming or conventional. According to the American Dietetic Association, breakfast is when you eat, not what you eat(14). Just make sure the "what" is something nutritious that students will like. Here are some quick, nutritious meals to start your kid's day right.

  • Granola bar and a glass of orange juice
  • Peanut butter and jelly in a pita with a glass of Orange Passion juice
  • Leftover pizza and a fruit smoothie (fruit juice, milk, and ice in the blender)
  • A toaster waffle with sliced fruit and maple syrup plus a glass of calcium-enriched orange juice
  • A glass of Orange Tangerine juice and a toasted bagel with jam, jelly or cream cheese

Take a minute for breakfast
In the rush of the morning routine, preparing breakfast may be the last thing on your mind. By making breakfast a family affair, however, Students and parents will get into the habit of starting the day off with good nutrition and energy. Getting everyone involved also can save time and make breakfast fun.

Plan breakfast before you go to bed. Set up the plates, bowls, cereal boxes and instant oatmeal the night before - with a little help from the Students.
Create a fun "breakfast buffet" area. Stock an area of the kitchen with a variety of cereals and breads, fruit and peanut butter and jelly. Students can help themselves to breakfast by grabbing their favorite orange juice variety, yogurt and milk out of the refrigerator and creating a quick meal at the buffet.
Prepare large quantities of pancakes or French toast on the weekend or in the evening. Make it a family activity and freeze extras for weekday breakfasts. Pancakes or French toast can be warmed in the microwave or toaster oven and are a nice alternative to cold cereal.


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This site was created by Daniel Vargas in fulfillment of requirements for the course CSS 335: Latino Health Issues taught by Dr. Szkupinski Quiroga at Arizona State University, Spring 2005.