Breakfasts and Performance: High Fiber Makes a Difference in the Morning

Topics: Obesity and Weight Loss, Wellness and Health

What kids have for breakfast makes a big difference in how they perform in school, and how hungry they are through the day, in a study published in the peer-reviewed journal Pediatrics, online only.

37 kids ages 9-12, both normal weight and overweight, ate low fiber foods (corn flakes, white bread, puffed rice) or high fiber foods (all-bran, muesli, oatmeal (not instant) and bread made with soy flour) for breakfast.

High fiber means 5 grams of fiber per serving.

The kids who ate the high fiber foods felt less hungry and ate less than those who ate the low fiber breakfasts (which in non-research settings includes pop-tarts, tortillas with jam and jelly, fruit roll-ups, and most crackers and chips).

Easy lesson: kids need carbs, but not sugary, starchy ones. Other good breakfast choices: almond butter, peanut butter without Crisco, fresh or frozen berries, whole fruit.