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.

Fish food
Fish is believed to improve brainpower. This is because of the high levels of omega fatty acids within the fish that help the brain develop. These special fats are also important for healthy bright eyes. Oily fish such as salmon are rich in omega fatty acids and perfect for including in kids' lunchboxes.

Overweight
Weight problems and obesity amongst children are on the increase. Thirty one per cent of children are overweight and a worrying 17 per cent obese.³ Prevention is often easier than cure. Here are some pointers to help guard against weight gain in children:

• Parents should set a good example. The most common form of obesity is from inherited behaviour.
• Reduce the availability of high-sugar, high-fat snacks. Instead, try to encourage snacking on healthier options such as fruit, nuts and cereals.
• Encourage physical activity such as playing football, swimming and other sports - or even just walking or riding a bike to school.
• Encourage the consumption of a wide variety of foods, including fruits, vegetables, bread, low-fat dairy products, meat, fish, pasta and rice.
• Start the day with a good breakfast. Research shows that children who eat breakfast are less likely to be overweight than their counterparts who skip breakfast.⁴

References
¹Pollitt et al (1995), Does Breakfast Make A Difference In School?Journal of the American Dietetic Association 95: 1134-1139
²Smith A, Bazzoni C, Beale J, Elliot-Smith J and Tiley M, High Fibre Breakfast Cereals Reduce Fatigue, Appetite, 2001; 37, 1-3
³Reilly J and Dorosty A (1999), Epidemic Of Obesity In UK Children, The Lancet, 354: 1874-75
⁴Gibson and O'Sullivan (1995), Breakfast cereal consumption patterns and nutrient intakes of British schoolchildren, Journal of the Royal Society of Health 115: 336-370

Content provided by Kellogg's. For more factsheets or a free SchoolSmart Pack visit www.kelloggs.co.uk