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 strikes at 10 a.m. and they have nothing healthy on hand to eat... that’s when things get complicated!
The key is not to insist that they eat breakfast at all costs before leaving, but rather to send them healthy snacks or a to-go breakfast that they can eat as soon as they feel hungry at school.
Unfortunately, most of the time, young people leave empty-handed, which leads to hunger pangs, difficulty concentrating in class, or worse, a diet based on junk food.
Here are some negative effects of not eating when you’re hungry.
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Lack of energy and concentration In the morning, after a night of fasting, the body needs to replenish its glucose stores to fuel the brain and muscles. When teenagers don’t eat, this can lead to reduced concentration in class, general fatigue, and poorer performance, both academically and athletically.
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Impact on growth and health Adolescence is a period of intense growth, during which the body needs essential nutrients to develop properly. Not eating enough in the morning or at dinner can lead to deficiencies in vitamins, minerals, and protein, affecting growth, bone density, and even the immune system. Teenagers who skip meals may get sick more often.
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Relationship with body image Some young people skip meals in the hope of controlling their weight or improving their physical appearance, influenced by the often unrealistic standards promoted on social media. However, this food deprivation can lead to eating disorders and disrupt their relationship with food. By skipping meals, the body may enter a fat-storage state, which can paradoxically contribute to weight gain over the long term.
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Unbalanced eating habits Skipping breakfast or eating little at dinner can lead to uncontrollable hunger later in the day, prompting teenagers to snack on sugary or ultra-processed foods to make up for this lack of energy. This creates a cycle of poor eating habits and unbalanced nutrient intake, harming long-term health.
To help you properly nourish your teenager, here are some suggestions for to-go breakfasts!
- Egg breakfast sandwich on a bagel + fruit
- Zenit protein overnight oats in a Mason jar (see breakfast recipes section)
- A banana rolled in a tortilla with peanut butter + a container of milk or soy beverage
- Greek yogurt + granola and fruit in a Mason jar
- Zenit smoothie: a smoothie made with vegan protein or Greek yogurt or silken tofu and frozen fruit (see Zenit protein smoothie recipes section)
- Breakfast egg burritos
- Zenit protein energy square with a drinkable yogurt + fruit
- Protein pancakes (prepared in advance) with applesauce and a container of milk or soy beverage. (see breakfast recipes section)
In conclusion
It is essential to raise teenagers’ awareness of the importance of a balanced diet, especially in the morning and at dinner. You can ask them to put at least one protein-rich food and a piece of fruit in their backpack in the morning to help meet their nutritional needs.
If you don’t have time to prepare good homemade recipes (see Zenit recipes section), Zenit snacks offer a simple and delicious solution to help you properly nourish your teenagers.
Danielle Dubois, nutritionist