With the fast pace of morning life, parents often find themselves racing against time to prepare their children for school.

In the midst of this race, breakfast may be skipped or replaced with a quick, unhealthy meal.

However, nutrition experts emphasize that neglecting this meal is a grave mistake, as it is not just food but essential fuel for the child’s brain and body, providing the necessary energy for focus and improving mood and academic performance.

Why is breakfast essential?

Dr. Sara Saeed, a clinical nutrition consultant, confirms that “the brain needs glucose to function efficiently, and breakfast is the main source of this glucose after many hours of fasting during sleep. Ignoring this meal means the child will start the school day with low energy levels, affecting their ability to concentrate and understand.”

Dr. Sara adds that breakfast contributes to increased focus and alertness, providing the energy needed for brain cells, which improves the child’s ability to pay attention in class. She continues that eating a balanced morning meal enhances memory functions and helps the child absorb and recall information.

She further explains that children who regularly eat a healthy breakfast are less likely to be obese because this meal provides a feeling of fullness and prevents cravings for unhealthy snacks later. She confirms that low blood sugar levels can cause stress and irritability. A healthy breakfast maintains stable blood sugar levels, positively affecting the child’s mood.

Best foods to boost activity

She pointed out that breakfast should be balanced and include essential nutrients: complex carbohydrates, proteins, healthy fats, and fiber. Complex carbohydrates are energy sources, such as whole wheat bread or whole grain bread, rich in fiber that provides a longer feeling of fullness. Oatmeal can be prepared with milk or water with added fruits and nuts.

She added that protein is important for building the body and brain, such as eggs, whether boiled or as an omelet, which is an excellent protein source, as well as cheeses and dairy products, a piece of white cheese, a cup of yogurt, or a cup of milk.

She emphasized that healthy fats are important for brain functions, such as avocado, which can be placed on a slice of whole wheat bread. Nuts and seeds can be added to yogurt or oatmeal. Vitamins and fiber complete the meal, such as fresh fruits and vegetables, a cup of natural fruit juice, apple and banana slices, or some small tomatoes and cucumber slices.

In conclusion, Dr. Sara Saeed confirms that “a few extra minutes in the morning to prepare a healthy breakfast can make a big difference in the child’s school day. It is a simple investment in their health, focus, and academic future.”