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  |  Schoolage (5 - 12)  |  Healthy eating  |  Eating for success
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Eating for success

by Dr Kathryn O'Sullivan, Kellogg's Nutritionist
Give your children the best start to the school term by making sure they are eating and drinking right

Good nutrition is vital for children to supply them with the nutrients they require for growth and the energy they need to supply their mind and body throughout the school day. It is now recognised that certain foods can aid concentration or can improve behaviour in the classroom.

Energy for work and play
Children need a steady supply of carbohydrates throughout the day to keep their blood sugar level high and give them the energy they need to function properly:

  • Give your child a good start to the day with a healthy breakfast, such as a low-sugar, high-fibre cereal, to provide her with energy during the morning. Skipping breakfast has been shown to slow down a child's problem-solving ability.1
  • A healthy snack like a piece of fruit (fresh or dried) for his break-time snack provides an energy boost before lunch.
  • A healthy sandwich at lunchtime with a piece of fruit is a great way to keep energy levels sustained throughout the afternoon.
  • When your child returns home after school it is a good idea to provide her with a snack before she begins her homework - fruit, low-fat yoghurts, a bowl of cereal, crumpets, a smoothie or a handful of mixed nuts are full of energy and packed with essential nutrients.

Water, water everywhere
Drinking enough during the day is essential, as dehydration can cause headaches, tiredness, poor concentration and irritability. A glass of water is best, as fizzy drinks can be bad for teeth. It is recommended that a child drinks eight glasses of water a day.

Moral fibre
New research has shown that a high-fibre intake can improve fatigue and helpconcentration.2 High-fibre foods include bananas, pears, baked beans, dried fruits like apricots, high-fibre cereals and brown bread.

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