Isn’t it amazing what a regular breakfast habit can do for you?

An old German saying states breakfast as the most important meal of the day. And it might be right! A review by Rampersaud and colleagues (2005)(1) investigated the effect of a regular breakfast habit on a variety of outcomes. They concluded that children and adolescents who typically ate breakfast – irrespective of the quality of the food – tended to have better nutritional profiles, were less likely to be overweight – even though they consumed more calories per day! – and had improved cognitive function (measured by memory assessment and test grades).

These findings are crucial since more than half of the high school students reported having skipped breakfast most days in the previous week. What was a big surpriseMuesli yogurt fruit was even a bowl of ‘unhealthy’ ready-to-eat cereal seems to be superior to not having breakfast at all.  However, to maximize the potential benefits of breakfast consumption, of course, a healthful breakfast should be favoured.

In addition to the effects stated above, children’s psychosocial functioning improved significantly when a school breakfast was introduced, indicating that it’s never too late to change your eating habits and benefit from the positive effects of a regular breakfast. A school breakfast program even had positive effects on measures of child depression and hyperactivity.

Parental Eating Habits Effect Children
Importantly, parental breakfast eating was not only a significant predictor of adolescent breakfast eating. The frequency of family meals was the most significant parental influence on adolescent eating habits and even increased the likelihood that children, as well as adolescents, made more healthy food choices in general. So whether you are a caring parent seeking to support your child’s mental health or whether you are a student seeking to improve your potential – remember the German saying when you enter the kitchen in the morning. Grab that whole grain bread, muesli or fresh fruit and vegetables and start your day with an extra portion of brain food and good nutrition!

(1) Rampersaud GC1, Pereira MA, Girard BL, Adams J, Metzl JD. Breakfast habits, nutritional status, body weight, and academic performance in children and adolescents. J Am Diet Assoc.2005 May;105(5):743-60; quiz 761-2. PMID: 15883552; DOI: 10.1016/j.jada.2005.02.007

Vitamin B and ADHDThere is a well-documented relationship between dietary factors, health and human behavior. Severe malnutrition produces neurological and psychiatric symptoms. It is also assumed that dietary factors play a role in common mental disorders, such as ADHD, but this is less established and more difficult to investigate. A few studies have documented a beneficial effect of dietary interventions and vitamin supplements in ADHD in children and adults. To examine the nutritional status in ADHD, Landaas et al.(1) recently compared blood vitamin levels in 133 adult ADHD patients and 131 healthy controls. In the ADHD group there was a clear overrepresentation in the group with low levels of vitamins B2, B6 and B9.

It is yet unclear whether these vitamin levels are a) associated with ADHD symptoms, or b) whether they are the result of altered dietary intake, or c) metabolism in ADHD patients. However, it is possible that the differences reflect dietary habits that are different in a subgroup of ADHD patients and controls. Dietary habits are established early during life and may last into adulthood. It is possible that suboptimal dietary habits may precipitate, exacerbate or maintain symptoms of ADHD. More research in larger samples is obviously needed to clarify these issues. Over the next five years in our project, entitled “Effects of Nutrition and Lifestyle on Impulsive, Compulsive, and Externalizing behaviours,” we expect to gain much more insight into these connections.  We will share our findings with you.  Stay tuned!!

(1) BJPsych Open. 2016 Nov; 2(6): 377–384. Published online 2016 Dec 13. doi:  10.1192/bjpo.bp.116.003491