Protein and fibre-rich breakfast helps children focus at school

Nutritionist Külli Holsting told ERR’s programme Terevisioon that a breakfast containing fibre and protein is essential for schoolchildren. Children who eat a substantial breakfast are more attentive in class, maintain their energy longer and have a greater capacity for concentration, she said.

Holsting recommended kama mixed with plain yoghurt or another fermented dairy product, with cinnamon and chopped apple. Frozen berries can also be added. She also suggested a wrap with an omelette, which provides protein and keeps the stomach full for longer.

The wrap can include leftovers such as pieces of chicken, chickpeas and cheese, along with something fresh. Another option is a sandwich made with rye bread, tomato, rocket, pesto and mozzarella balls.

Wraps and sandwiches can be packed to eat on the way to school or during the first break if there is no time to eat at home.

If a child does not want to eat in the morning, Holsting suggested starting with an apple and a few nuts.

She recommended choosing wholegrain products because they provide fibre and keep the stomach full for longer. Bread made from finely milled white flour, by contrast, raises blood sugar, does not keep hunger away for long and can lead to a new craving for food, including something sweet.

Holsting also urged parents to check the sugar content of muesli. She said sugar affects the immune system and the nervous system.

A child who eats a sugary breakfast may leave home in a cheerful mood, Holsting said, but feel unwell or struggle within half an hour.