Posts Tagged ‘Children’

3 Reasons Why Breakfast is the Most Important Meal of the Day for Kids

Tuesday, May 2nd, 2017

breakfast as a family

Do your kids routinely eat breakfast each morning?

Eating a balanced breakfast offers a wealth of health benefits, both physical and mental, for the whole family. Teaching your children healthy habits from a young age by incorporating a nutritious breakfast into their daily routine is a vital life lesson. Breakfast will not only have a positive impact on their bodies, but also on their education. Numerous studies have found that eating breakfast improves a child’s concentration, mood and grades. What’s more, eating breakfast as a family every morning is great way to spend quality time together.

Here are 3 reasons why you shouldn’t wait one more day to make eating breakfast a part of your child’s lifestyle:

1. It Encourages Healthy Eating Habits

Children who make a habit of eating breakfast every day are more likely to continue to do so throughout their lives. Studies have also shown that eating breakfast on a daily basis helps individuals maintain a healthy body weight. Eating healthy meals, starting with breakfast, is just as important as physical education and activity for young children. Make sure your family breakfast is well-balanced and nutrient-rich. A breakfast high in protein and complex carbohydrates is ideal, so next time you’re at the grocery store, make sure you pick up some eggs and oatmeal.

If your children aren’t eating breakfast on a regular basis, try to incorporate it into their schedule by having them wake up a little earlier each morning. You can also involve them in writing the grocery list. When kids feel like they have more ownership over the foods in front of them, they are more likely to actually eat them. Skim milk, low-sugar cereals, fruit and whole grain waffles are healthy foods that they will probably be excited to buy and, more importantly, to eat.

2. It Improves Their Concentration

The Nutrition Consortium of NY State tells us that children who eat a well-balanced breakfast show improved academic performance, demonstrate a longer attention span, have better attendance and experience decreased hyperactivity in school. Children also score better on tests if they have had a healthy breakfast beforehand.

If your child is tired, restless or grouchy by the early afternoon, adding breakfast will help stabilize his or her blood sugar and mood. Breakfast will give kids more energy and the ability to concentrate better throughout the day. The key is to stick to nutritious items and to avoid the empty calories often found in sugary cereals, syrups and breakfast pastries.

3. It Boosts Family Bonding

In the digital age, family time is an increasingly precious commodity. Research shows that children greatly benefit from sitting around the table for a meal with their family, and breakfast is no exception. Mealtimes provide the perfect setting for a catch up with one another, so step away from the television and the cell phones, and appreciate some one-on-one communication with your kids. Children who are involved in family meals are also less likely to get into trouble at school and usually perform better in their classes.

While it’s important for kids to start their day with a wholesome breakfast, it’s beneficial for mom and dad, too! Children model the behaviors they see, which makes eating your own well-balanced breakfast with your child a must. If you prioritize a family breakfast, even for just 10 to 15 minutes each day, you will all enjoy a healthier and more positive start to the morning.

The old saying holds true: breakfast really is the most important meal of the day. The morning meal has a direct influence on how we perform mentally and physically. When you provide the best breakfast experience for your children, you give them the opportunity to have a fantastic and effective day. Make sure your child’s breakfast is low in sugar and rich in fiber, protein and complex carbohydrates. Fuel them with the food that will keep them fit and full, and you’ll maximize the benefits for the family, too.

11 Ways to Help Kids Cope with Stress

Monday, March 21st, 2016

Many adults think of childhood as a carefree and enjoyable part of their lives.  However, children can face stressors from many areas, such as schoolwork, social needs, sports/other activities, family issues, and even world news. Sometimes, if parents forget these stressors, children can feel alone and can have trouble meeting their needs. There are a few ways to help children cope with stressful events in their lives.


Think About What Might Be Causing Stress

Remember that children aren’t immune to stressful events happening around them. Children are frequently more sensitive to events and can blame themselves for things they have no responsibility for, such as a divorce or death of a loved one. Additionally, children’s emotional needs can change as they age. For example, physical issues they may not notice at age 5 can become worrisome at age 14.

Take Care of Physical Health Needs

Providing for children’s needs starts with their physical well-being. Children need to have healthy diets, shelter, and safe conditions to allow for better emotional growth. Additionally, pay attention to common physical complaints such as headaches and stomach issues, as these can be physical signs of emotional stress.

Be Sure They Are Getting Enough Sleep

Sleep is crucial to giving children the rest they need to develop and grow. The sleep needs of children change as they age, and each child can vary in the amount of sleep they need. As children age, the amount of sleep they need ranges from 8 to 12 hours.

Talk to Your Children

Keep in mind that every child experiences events differently. Be sure to check in with them to see how they are handling events. Before an event happens, consider talking with them about what might happen. If your child is scared of a doctor’s appointment, talk about why people go to doctors and what will probably happen at this appointment. Instead of asking a vague, “what’s wrong?” consider asking about specific issues, such as their teacher or coach.

Treat Their Feelings as Valid

Many well-meaning parents tell children things such as, “don’t worry”, or, “it’ll be okay.” Statements such as these teach children they shouldn’t have these feelings, which can make them reluctant to seek help. Instead, acknowledging their feelings with phrases such as, “You seem worried. What’s happening?” or “That sounds frustrating” validates feelings and gives your children terms and words to express feelings.

Emphasize Learning Instead of Results

When children think of abilities as something “natural”, they can feel frustrated when they face difficulties in these areas. If they find themselves not excelling easily at activities, they can feel inadequate if they have to work at something or fearful of “looking bad” in front of people.  Remind them that even people who make things look easy need to work hard and they make mistakes sometimes.

Schedule “Down Time” and Unstructured Activities

Between school, sports, extracurricular activities, and other planned time, children can feel overbooked with no time to themselves. Children have been shown to exercise creativity and adaptability in unstructured play and time to relax. Try to think about your children’s down time when scheduling their activites.

Help Your Child Find Their Own Solutions

This doesn’t mean you solve problems for them. Instead, ask your children for ways they would approach a problem and help them see the positive and negative aspects of each solution. For example, if they are having a problem with friends, you can discuss different ways to approach the problem or practice how to discuss a problem with friends.

Consider Mindfulness and Relaxation Techniques

Relaxation techniques can take many shapes, including acting out coping skills, using art, counting, breathing techniques, and physical play. Mindfulness teaches us to pay attention to current feelings and experiences while creating stillness. There are a few different tools out there, but here is a script that can work for multiple children in different age groups.

Be Patient

Sometimes, children can feel embarrassed of their problems or feelings. It might take your child some time to be able to communicate feelings effectively or share a story. Simply listening to your children and letting them get to what they mean to say in their own time can help children really feel as if their needs matter.


Children of all ages feel stress in their lives from multiple sources. Parents are crucial in teaching children that while stress is a natural part of life, there are activities and thought processes to make it less nerve-racking. This process won’t be instant, but parents and children alike can benefit from thinking of how to manage stressful feelings.

Have you faced stress with your children? How did you help your child cope with these feelings?