I often hear parents tell me that their teenager doesn’t eat in the morning before leaving for school. For many teens, this may seem harmless... but when hunger hits at 10 a.m. and they have nothing healthy on hand, that’s when things get complicated!
The key is not to insist that they eat breakfast at all costs before leaving, but rather to give them nutritious snacks or a “to go” breakfast that they can eat as soon as they feel hungry at school.
In brief
- Many teens aren’t hungry when they wake up: this is common and often related to their sleep schedule.
- Don’t insist: plan a breakfast to take with them and eat as soon as hunger strikes.
- Studies associate breakfast with better attention and improved classroom performance.
- Aim to include at least one protein-rich food and one fruit in their backpack.
- If a young person skips meals to control their weight, talk about it and seek professional advice if needed.
Why is it important to eat when you’re hungry?
1. Energy and concentration
In the morning, after a night of fasting, the brain and muscles need energy. A review of studies involving children and adolescents associates eating breakfast with better attention and improved classroom behavior, especially among young people who are less well nourished. With nothing in the stomach, fatigue and difficulty concentrating can set in quickly, both at school and during sports.
2. Growth and health
Adolescence is a period of intense growth: the body needs protein, calcium, iron and vitamins to develop properly. Young people who regularly skip meals have more difficulty meeting these needs.
3. Body image and eating habits
Some young people skip meals in the hope of controlling their weight or appearance, influenced by the often unrealistic standards promoted on social media. This restriction can harm their relationship with food and, for some, lead to eating disorders. If you have concerns, talk to your teen without judgment, and don’t hesitate to consult a doctor or dietitian.
4. End-of-day hunger
Skipping breakfast or eating very little at lunch can lead to intense hunger later in the day, often driving people toward sugary or ultra-processed foods. Having a nutritious snack on hand helps break this cycle.
8 “to go” breakfast ideas for your teen
- An egg breakfast sandwich on a bagel + a fruit
- Protein overnight oats prepared the night before in a Mason jar (see our protein breakfast recipes)
- A banana rolled in a tortilla with peanut butter + a small container of milk or soy beverage
- Greek yogurt with Zenit granola and fruit in a Mason jar
- A smoothie made with Zenit plant-based proteins, Greek yogurt or silken tofu and frozen fruit (see our protein smoothie recipes)
- Egg breakfast burritos prepared ahead of time and frozen
- A Zenit energy square with a drinkable yogurt and a fruit, for a complete breakfast
- Protein pancakes prepared ahead of time, with applesauce and a small container of milk or soy beverage
In conclusion
It is essential to make teenagers aware of the importance of a balanced diet, especially in the morning and at lunchtime. Ask them to put at least one protein-rich food and one fruit in their backpack to help them meet their nutritional needs.
If you don’t have time to cook, Zenit snacks are a simple and delicious solution to help your teens eat well.
Frequently asked questions
What should I do if my teen isn’t hungry in the morning?
Don’t insist. Prepare a breakfast to take with them (overnight oats in a jar, an egg sandwich, yogurt and fruit) to eat as soon as they feel hungry.
Is it harmful to skip breakfast during adolescence?
Occasionally, no. But regularly skipping breakfast can affect concentration in class and make it more difficult to meet nutritional needs during growth.
What is a good quick breakfast for a teen?
A breakfast that combines protein, a whole grain and fruit: an egg bagel with fruit, protein overnight oats in a jar, or Greek yogurt with granola and berries.
Danielle Dubois, dietitian
Founder of Zenit Nutrition
References
- Adolphus K, Lawton CL, Dye L. The effects of breakfast on behavior and academic performance in children and adolescents. Front Hum Neurosci. 2013;7:425. PMC3737458
- Health Canada. Canada’s Food Guide, 2019. guide-alimentaire.canada.ca