Children who eat breakfast regularly are more likely to meet recommended nutrient intake

Food is essential for energy and concentration

Little girl eating breakfast
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When the time-sensitive, timetable-packed back to school season kicks in, it can be tricky to ensure children eat breakfast, let alone a healthy one. However, data from the UK National Diet and Nutrition Survey Rolling Programme revealed that as frequency of breakfast consumption increased, so did the proportion of children meeting the recommended levels of key nutrients.

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Despite the fact that school mornings can be extremely busy, we should allow time for our kids to eat a nutritious and filling breakfast to give them a healthy morning boost.

Why is breakfast is the most important meal of the day?

"The old saying says that 'breakfast is the most important meal of the day' and when you have breakfast you are literally 'breaking the fast', supports the idea that your family shouldn't skip breakfast. Sleeping causes your metabolism (fat burning capability) to slow right down and nothing gets it going faster than breakfast," explains Dr Marilyn Glenville.

"But always remember that just as important as having breakfast itself, it's also vital to choose healthy breakfast options such as wholegrain cereals like porridge, natural dairy products, like yogurt and eggs, and fruit. Sugar-laden cereals will cause blood sugar to rise sharply and drop quite quickly, making you feel more hungry quickly – you need something that will sustain you and keep you feeling fuller longer," adds Marilyn.

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What foods are good for a child's energy and concentration?

Nutritionist at Quest Nutra Pharma, Alix Woods explains:

"Proper hydration is essential for all systems of the body, particularly for brain function and should be drunk throughout the day. Do make sure your child has a water bottle on hand, especially on hotter days.

"Bananas, grapes, apples and berries are an instant source of energy. For a balanced snack, always combine fruit with protein like nuts or a piece of cheese. This is easy to have on-the-go and needing to concentrate. Nuts are protein packed snacks and support a child's cognition, as they are rich in antioxidants like vitamin E and essential omega 3 fats, which support brain development.

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"Legumes like beans and peas provide energy giving B vitamins and minerals like magnesium and zinc. They are high in fibre, providing nutrients and energy required for bouts of serious concentration. Also, opt for whole grains, like wholemeal bread, brown rice, barley and oats. They are nourishing and provide a regular supply of energy, including minerals like magnesium and zinc, which encourage concentration and cognition.

"Oily fish is full of essential fats and are a good source of protein. The omega's in salmon, trout and mackerel have been found to improve a child's concentration, thinking ability, behaviour and mood."

According to the British Nutrition Foundation children's diets from the age of 5 should be based on the principles of the Eatwell Guide "and include plenty of starchy carbohydrates, fruit and vegetables, and some protein and dairy foods."

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