A breakfast built around protein, fibre and wholegrains may help children maintain steadier energy and concentration than a meal heavy on sweets, a dietitian says.
A breakfast heavy on sweets can leave schoolchildren sleepy and less able to concentrate, according to dietitian Anastasia Yudina, who discussed the issue on the Russian morning programme “Dobroye utro”. Yudina said that when a child eats too much sugar at the start of the day, blood glucose rises sharply and can then fall just as quickly within an hour or two, leaving them tired, distracted and more likely to nod off in class.
Nutrition guidance from Consumer Reports and the American Academy of Pediatrics points in the same direction: a balanced breakfast is more likely to support attention, memory and steady energy through the school morning than a sugary one. Both organisations say children do better when breakfast includes protein, fibre and slow-release carbohydrates rather than a quick hit of sugar that can lead to an energy crash.
Yudina recommends building the morning meal around protein-rich foods such as an omelette or cottage cheese, along with options such as a sandwich with roasted meat on wholegrain bread and a leaf of lettuce. She also suggested savoury egg-and-cheese muffins with cottage cheese, sweet pepper and broccoli. Other child health guidance also favours combinations such as eggs, yoghurt, nuts, fruit, vegetables and wholegrains, which can help children stay fuller for longer and maintain more even energy during lessons.
The dietitian also said a short walk before school can help children feel more alert. That advice fits with wider research indicating that physical activity can improve readiness to learn, while breakfast itself remains an important part of the school routine. For parents and carers, the practical message is straightforward: a morning meal with protein, fibre and modest amounts of sugar is more likely to help a child stay awake, focused and ready for the day than a sweet breakfast alone.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
