Schoolchildren should eat breakfasts made from several food groups to provide energy for study without causing sluggishness, gastroenterologist Ekaterina Kashukh told RT.
Speaking on Tuesday, Kashukh said morning meals for children must include complex carbohydrates, protein, and a serving of vegetables, fruit, or berries to keep them satisfied through their morning lessons.
For the primary carbohydrate base, the specialist recommended porridge prepared from oat, buckwheat, or millet groats. She advised parents to choose options that require full cooking rather than instant varieties, adding that fresh or frozen berries can be mixed in to enhance flavor.
As an alternative option, Kashukh suggested whole grain bread served with cheese, a small amount of butter, or low-fat ham, accompanied by fresh fruit. Eggs and cottage cheese serve as suitable protein sources, with eggs paired alongside whole grain bread and ham, or cottage cheese topped with fruit slices.
Morning energy and digestive health
Proper morning nutrition plays a vital role in maintaining childhood cognitive function and physical endurance throughout the school day. Gastroenterology experts emphasize that complex carbohydrates break down slowly in the human digestive tract, delivering a steady, continuous release of glucose to the brain. This sustained supply prevents rapid spikes and subsequent sharp drops in blood sugar, helping students stay attentive during early classes.
Traditional grains such as oats, buckwheat, and millet contain dietary fiber and complex starches that take longer to digest than processed flour. Proteins from eggs and dairy foods like cottage cheese supply essential amino acids required for growth and tissue repair, while also promoting satiety by slowing gastric emptying.
While vegetables can complement morning meals, Kashukh noted that parents should not force children to eat items like cucumbers or tomatoes early in the day if they resist.
Foods to avoid for daily breakfast
By contrast, the doctor advised against using sugary cereals, chocolate cereal balls, pastries, or sweet treats as the foundation of a child's daily breakfast. Such processed items often contain high levels of added sugar while lacking essential dietary fiber, leading to quick spikes in blood glucose followed by early fatigue.
Kashukh added that beverages such as sweet tea, cocoa, or fruit juice cannot replace a complete meal. While hydration remains important for mental alertness, sugary drinks lack the protein, complex carbs, and fiber needed to maintain stamina through the school morning.
She stressed that no single breakfast format fits every child, noting that parents should tailor menus to an individual child's age, appetite, physical activity level, potential allergies, and specific health needs.
