Heather Little-White, Ph.D., Contributor
Left: Breakfast items such as ackee and salt fish, steamed callaloo, boiled bananas and fried plantains will sit solidly in the stomachs of older children. Right: Pineapple slices, watermelon, cantaloupe and apple, attractively presented to entice the little ones at breakfast. - FILE Photos
Breakfasts mean breaking the 'fast' from the night before. Breakfasts replenish energy stores depleted overnight and can break hunger bouts and relieve tiredness for those who have a long walk to school, leaving home without breakfast. Breakfasts and mid-morning snacks boost energy levels and help students concentrate better. It is hard for children to learn on an empty stomach.
Recharging the batteries
Eating breakfast is like recharging the batteries of a cordless phone to enable you to use the phone again. If the child's energy stores are not replaced with breakfast after the overnight fast, it means that by lunch time, the child has to further draw on his/her energy stores. The stress hormones associated with this process cause the child to feel irritable, tired, mischievous and unable to learn well.
Evidence from research on breakfast indicate that:
Breakfast eaters are likely to get higher grades and are more active in class discussions and school activities.
Those who skip breakfast are usually sluggish, inattentive and get lower grades. They also eat poorly throughout the day and may even develop junk food cravings. They may want a quick mid-morning sugar fix because they feel faint, unable to make it to lunchtime.
Balanced breakfasts
A balanced breakfast sends the right signals to the brain to foster learning and prime the emotions for good behaviour. Breakfast should be made up of complex carbohydrates and proteins which work well with each other to enhance learning and academic performance. Breakfasts high in carbohydrate and low in protein are likely to sedate children rather than stimulate their learning. Calcium-rich foods such as dairy products for breakfasts also aid learning and behaviour.
Whether breakfasts are made at home or school, variety is important to provide breakfasts which children can enjoy.
Porridges - oats, cornmeal, banana, plantain hominy - with two slices of whole-wheat bread and butter, whole fruit.
Eggs - scrambled, hard-boiled, fried, poached, omelette
with two slices toast, fruit juice. An egg sandwich with tomatoes is still popular.
Pancakes - served with syrup and fresh fruits. Can be made from sweet potatoes combined with cheese.
French toast, with fruit jelly, milk.
Grilled cheese sandwich, whole fruit in season, milk
Peanut butter sandwich, ripe banana, fruit juice.
Smoothies - a blended mixture of milk or soy beverage, fruit juice, one small banana, fruit in season, oats and peanuts may be added - ideal for the entire family 'on-the-run' in the mornings.
Nutritious dumplings - Favourite Jamaican Johnny cakes with a protein filling sealed inside such as cheese, tuna, corned beef, sardines.
Breakfast meats and beans - sausages, bologna, ham, frankfur-ters and salami combined with onions, sweet pepper, onions and baked beans. Serve with plantains or Johnny cakes.
Jamaican breakfasts - these are filling and can be prepared ahead of time if help is available - ackee and salt fish, liver and bananas, callaloo and salt fish are some examples.
