Breakfast is what wakes your body up in the morning, giving it the energy to do everything it needs to do. If you skimp out on breakfast, your body will be playing “catch-up” for the rest of the day. How can teenagers make sure they are getting enough food at breakfast and the right food for their body?
A quick and easy breakfast consists of carbohydrates, protein, fluids, and vitamins and minerals. A diverse and balanced breakfast fuels teens physically and mentally throughout the day.
This is really not hard to do! Teenagers should listen to their body to know how much they need to eat for breakfast. If teens are dealing with low energy levels later on in the day, that might be a sign to make adjustments to your breakfast!
Read on for more information on what makes up a good breakfast, how much a teenager should be eating at breakfast, and easy meal ideas that are quick and healthy!
Is Breakfast Really the Most Important Meal of the Day?
You have probably heard someone tell you that breakfast is the most important meal of the day. The truth is, all meals are really important, but if I had to choose one to be the MOST important it would probably be breakfast.
Getting up and starting your day without eating breakfast is like putting your foot on the gas pedal without putting any fuel in the tank! It isn’t great for your body, and you won’t be able to function as well because your body has to work extra hard to find you some energy to work with.
Some benefits of eating breakfast are:
- More stable blood sugar levels
- Better focus and concentration at school
- Better test scores
- Maintaining a healthy weight
- Appetite regulation throughout the day
- Higher energy levels
What Nutrients Should Be Included With Breakfast?
Maybe you have noticed that some breakfast choices make you feel better than others. Breakfast should contain a mix of carbohydrate, fat, and protein. It should also have a good mix of vitamins and minerals as well as fluids to start the day off hydrated!
Carbohydrates
Carbohydrates are your body’s preferred source of energy. You need energy to fuel everything you do during the day so carbohydrates are super important first thing in the morning as well as regularly throughout the rest of the day! Carbohydrates are found mostly in grains, fruits, vegetables, and dairy.
Protein
Eating protein with your breakfast meal will help to stabilize your blood sugars throughout the rest of the day. It will help to slow down your digestion and make the energy from carbohydrates last longer! Protein is also essential for growing bodies and muscles. Your body needs protein regularly spaced out during the day to get the most benefit, so start that off first thing in the morning!
Good sources of protein are milk, greek yogurt, cheese, eggs, nuts, nut butters, seeds, meat, chicken, and fish.
Fat
Fat plays a similar role as protein in regulating blood sugar levels. It also helps your body absorb nutrients, and can decrease inflammation and keep your heart healthy. Fat is found in many foods that also have protein, like nuts, eggs, and seeds, but fats are also found in oils and avocado and can be great to include with breakfast.
Vitamins and Minerals
Foods have unique vitamin and mineral profiles which is why I recommend eating a wide variety of foods. Whole grains, fruits and vegetables, and low-fat dairy products are great sources of vitamins and minerals. Calcium is one specific mineral that is essential for teenagers as their bones are still developing. Low-fat dairy products are a great source of calcium.
Fluids
If you don’t drink anything until lunchtime, it is challenging to get enough fluids during the day. Very active teens have even higher fluid needs and risk getting dehydrated if they don’t start off with fluids at breakfast.
100% fruit juice and low-fat milk can be consumed with breakfast to get liquids in. I encourage teens to drink some water with other fluids they are having.
How Much Should Teenagers Eat for Breakfast?
The amount of food a teenager needs to eat at breakfast will be different person-to-person and even day-to-day. The best way to know how much food your body needs is to listen to your body and eat until you feel satisfied.
However, if you don’t feel very hungry in the mornings, listening to your body might be hard to do since you know you still need fuel. If you are used to skipping breakfast, just start small. If it has been a while since you have eaten in the morning, your body might have just given up on giving you a hunger signal. A lot of times, you will start to feel more hungry once you start eating in the morning consistently.
Myplate.gov has an online calculator where you can calculate your calorie needs. Once you have a general idea of how much energy you need in a day, aim to get between 25-40% of your calories at breakfast. Remember that your needs will still fluctuate day-to-day so continue to listen to what your body is telling you!
Breakfast Ideas
It is really easy to get stuck in a “breakfast rut” where you eat the same thing every day. That can get boring really quick! Maybe you think you don’t have time to eat anything else, or you can’t think of any ideas.
Below are different categories of breakfast ideas- everything from quick, grab-and-go meals to meals that take a bit more preparation. Protein drinks and powders can be helpful to make a breakfast more complete. Consult with a doctor between using any kind of protein supplement since some can be contaminated with harmful materials.
Quick Breakfast Ideas When Short on Time
- Bagel with cream cheese, nuts, grapes
- Protein bar, Banana
- Oatmeal (made with low-fat milk) with peanut butter and strawberries
- Hard boiled eggs (made in advance) with an apple and Chocolate Milk
- High protein cereal with milk (Fairlife milk is higher in protein and lower in sugar than regular milk!)
- Cottage cheese with pineapple and toast
- Avocado toast with chia seeds, cantaloupe, and milk
- Toast with peanut butter and jam, chocolate milk, and raspberries
- English muffin with turkey, cheese and avocado, and mango
- Smoothie with frozen fruit, spinach, peanut butter, chia seeds, and greek yogurt
- Protein drink, bagel, and a banana
- Greek yogurt with granola, and berries
Prepare Ahead breakfast Ideas
- Overnight oats with berries, chia seeds, and nut butter
- Breakfast burritos with ground turkey, eggs, potatoes, cheese (They can be frozen and then reheated in the microwave. Eat with fruit and any toppings you like – avocado, salsa, sour cream, etc.)
- Whole wheat protein muffins (store in a sealed container) with grapes and milk
- Protein bites (Make with nut butter, oats, seeds, chocolate chips, etc. and store in the freezer) with milk and cherries
- Banana bread with peanut butter and chocolate milk
Breakfast Ideas for When You Have More Time
- Omelet with tomatoes, turkey, olives, spinach, onion, mushrooms, cheese, and 100% apple juice
- Kodiac pancake mix or Whole wheat mix with protein powder (You could do pancakes or waffles!) and fruit toppings
- Scrambled Eggs, bacon, grits, and 100% orange juice
- French toast on whole wheat bread and strawberries
- Steel cut oats with peanut butter and banana, and a protein drink
- Pita bread (whole grain) with ham, cheese, and eggs
Breakfast Cereals and What to Look For
Breakfast cereal is often a quick and easy go-to for breakfast. Here are a few things to keep in mind when choosing a breakfast cereal.
- Keep an eye on added sugars. The recommendation from the American Heart Association is for teenagers to get less than 25 grams of added sugars per day. Keep this in mind as you eat your first meal of the day! Try and choose cereals with less than 7 grams of added sugars.
- Watch out for portion sizes! You might think you are getting 7 grams of sugar, but if you are eating twice the serving size, you are actually getting 14 grams! Cereal is easy to go overboard on, so be sure and pair it with other foods.
- Check protein! Most cereal is pretty low in protein. If you are trying to get close to 30 grams of protein at breakfast, this will be very challenging to do unless you specifically choose a cereal high in protein. Fairlife is higher in protein than regular milk and is also lactose-free. I recommend adding that to cereal for its increased protein content. Try adding nuts or seeds to your cereal or add eggs or another protein source on the side.
- Look for whole grains to be the first ingredient on the ingredient list. This will provide added nutrients as well as fiber to help keep you satisfied.
Breakfast Tips for Vegetarian and Vegan Teenagers
Cutting out all animal sources is not recommended for health purposes, but some teens might have ethical reasons behind their eating decisions. It might take a little bit of planning and effort, but even teenagers following a vegan or vegetarian diet can get the nutrition they need.
Here are a few tips when planning vegan or vegetarian breakfasts:
- Protein drinks and protein powders are very helpful in meeting protein needs. Talk with a doctor before starting a protein supplement to be sure it is safe and appropriate for your needs.
- Try to find ways of substituting. For example, instead of ruling out breakfast burritos as an option, maybe leave out the meat and add black beans instead. If you do not drink cow’s milk, you might need to add nuts and seeds to your oatmeal along with a little bit of protein powder.
- Find and support businesses whose ethics align with yours. Having some animal products occasionally will help meet protein and other nutrient needs.
- Talk with your doctor to see if there are any nutrient deficiencies that need to be corrected through a supplement. Some common ones for vegans and vegetarians are protein, calcium, iron, and B12.
Breakfast is an Essential Meal for Teens
Breakfast is an essential meal for teenagers, but that doesn’t mean it has to be complicated! Come up with a list of breakfast options to have somewhere in your kitchen so that teens can just look for something that is balanced and sounds good. Have lots of different breakfast options available for days that you are in a hurry or are craving something new!
Breakfast should have a good balance of carbohydrates, protein, and fat, as well as a variety of vitamins and minerals from whole grains, fruits, vegetables, and dairy. Add some fluids to your breakfast to keep you hydrated. Keep breakfast simple and delicious and your body will thank you!
Resources
Center for Science in the Public Interest. Five Things to Check Before You Buy Breakfast Cereal. Cspinet.org. Published December 5, 2016.
Ellis E. 5 Reasons Your Teen Needs Breakfast. Eatright.org. Published September 24, 2021.
Harvard T.H. Chan. Healthy Kids “Sweet Enough Without Added Sugars.” hsph.harvard.edu. Published August 23, 2016.
Hermann M. Menu Ideas for Vegetarian Teens. Eatright.org. Published October 9, 2019.
Irlbeck W. Motor Revving Breakfast Ideas for Fueling High School Athletes On-the-Go! Nutritionwithwendi.com. Published July 23, 2020.
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