Back to School. Success Starts with Protein at Breakfast

Going back to school is just around the corner.  A successful day starts with a healthy breakfast that helps children and adults maintain focus throughout the day. Breakfast presents a challenge to many of us due to our busy schedules.  Breakfast is still considered the most important meal of the day.  Research has shown the numerous benefits of eating breakfast, from better cognitive function, to weight management, to lower risk of developing diabetes and cardiovascular diseases.  In children, scientific studies have shown that consumption of breakfast is associated with higher concentration, higher scores in math, reading and standardized tests, and fewer behavior problems.¹²  Food choices, along with quality and quantity of protein for breakfast are equally important.  Breakfast consumption of adequate high-quality protein like the protein in eggs, combined with vegetables, fruits, low-fat dairy and whole grains are excellent choices for families to feel fuller, and more satisfied while maintaining steady and sustained mental and physical energy throughout the day.  Protein has greater satiety than either carbohydrates or fat, resulting in better control of appetite.  Eggs can be part of any meal plan including lacto-ovo-vegetarians, or for individuals who are concerned with cholesterol intake.  Based on the 2015 Dietary Guidelines for Americans cholesterol is not a nutrient of concern for over-consumption.  The daily limit on dietary cholesterol has been removed, supporting the consumption of eggs along with all nutrient-rich whole foods including fruits, vegetables, whole grains, and low-fat dairy to achieve nutrient adequacy and energy balance throughout the day.  Eggs are all natural and a powerhouse of nutrients. One large egg delivers perfect portion control with only 70 calories, provides 6 grams of high-quality protein and 13 essential vitamins and minerals including vitamins E, D, and A.  The antioxidants lutein and zeaxanthin are also found in the egg yolk.  Eggs are one of the most economical sources of high-quality protein, affordable for any budget with an average cost of 15 cents per serving.  Parents, as the new school year approaches, empower you and your kids with a healthy breakfast that includes eggs as a source of high- protein.  Picture a whole wheat tortilla egg-tomato burrito, topped with salsa, a cup of low-fat milk and a side of mango cubes.  Doesn’t it sound degglicious?  And remember to keep energy balance and nutrient adequacy at lunch and dinner as well.
Araceli Vázquez, MS, RDN, LD is a Registered Dietitian, and President of DietGenics, Nutrition Consulting, LLC in Dallas, TX. Araceli partnered with the American Egg Board, and the Egg Nutrition Center and was financially compensated for this post.
¹Rampersaud G, et al. Breakfast habits, nutritional status, body weight, and academic performance in children and adolescents. JADA 2005;105:743-760.
² Pollitt E, et al. Fasting and cognition in well-and undernourished school children: a review of three experimental studies. AJCN 1998;67:779S-784S. Vander Wal JS et al , et al. Egg breakfast enhances weight loss. Int J of Obesity 2008: 32(10):1545-1551