The importance of breakfast and lunch

Dear Students and Families,  

As your school nurse, I want to highlight the vital role that eating breakfast and bringing a nutritious lunch play in your health and academic success. Evidence shows that these habits are more than just good practice--they are essential for your well-being and learning.  

Why Eating Breakfast Matters  

Breakfast is often referred to as the most important meal of the day, and for good reason. Research indicates that students who regularly eat breakfast tend to have better nutrient intakes and dietary patterns compared to those who skip it. Specifically, consuming a high-quality breakfast can enhance cognitive performance, improve memory, and boost mood. Conversely, skipping breakfast is linked to lower academic achievement, particularly in subjects like mathematics and reading.  

The Benefits of Bringing Lunch to School 

Bringing your own lunch to school allows you to control the nutritional quality of your meal. While school-based canteens can offer balanced options, packing lunch ensures you can include a variety of wholesome foods that provide sustained energy.  

Studies have shown that bringing a healthy lunch to school ensures you continue to fuel your body and brain in the afternoon. Here’s why it is important:  

• Maintain steady energy: A nutritious lunch prevents the afternoon slump and helps keep your mind sharp for afternoon classes.  

• Better mood and behaviour: Hunger can lead to irritability and difficulty managing emotions, a good lunch helps you stay calm and focused.  

• Supports growth and development: Teenagers need a range of nutrients for healthy growth, and packed lunches can be tailored to meet those needs better than relying solely on canteen options, snacks or not eating at all.  

Health and Learning Impacts  

The connection between nutrition and learning is well-established. Proper nutrition supports brain function, leading to improved concentration, memory, and overall academic performance. Additionally, students who are well-nourished are less likely to miss school due to illness and are more likely to engage actively in class.  

Tips for a Healthy Breakfast and Lunch  

• Breakfast Ideas: Wholegrain cereals, yoghurt with fruit, eggs, or smoothies with fruit and vegetables.  

• Lunch Ideas: Sandwiches or wraps with lean protein and vegetables, salads, fresh fruit, nuts or seeds.  

Remembering, what you eat directly affects how you feel and perform. By prioritising breakfast and bringing a balanced lunch, you’re investing in your health and academic success.  

If you need assistance with meal planning or have questions about nutrition, feel free to visit me in the first aid office.  

References:  

Adelaide University Study on Breakfast and Learning  

• Smith, K., & Coll, C. (2014). Skipping breakfast affects attention and learning in school aged children. University of Adelaide.  

Nutrition Australia – Importance of breakfast  

• Nutrition Australia. (2023). The importance of breakfast for school-aged children.  

Dietary Habits and Academic Performance  

• Florence, M.D., Ashbridge, M., & Veugelers, P.J. (2008). Diet quality and academic performance. Journal of School Health, 78(4), 209-215.