Building a Balanced Breakfast
Making sure your child eats a balanced breakfast is one of the most important things you can do to support their academic success, especially on exam days. A balanced breakfast provides all the energy and nutrients they need to stay focused, optimize their memory, and go into their exam feeling cool and confident—without being distracted by a rumbling stomach.
Here are the building blocks of a brain-boosting breakfast:
- Whole-grain foods (slow-release brain fuel): These foods are the brain’s main source of energy. They digest slowly, which means they provide a steady stream of energy over a longer period, which helps support concentration and prevents blood sugar crashes.
- Whole-grain bread
- Quinoa
- Whole-wheat bagel
- Whole-grain cereals (oatmeal, rolled oats, low-sugar bran cereals)
- Homemade whole-grain muffins
- Proteins (for focus and fullness): Proteins play a crucial role in supporting alertness and concentration. They also help us feel fuller for longer, which means your child won’t be distracted by hunger pangs during their exam.
- Eggs
- Cheese
- Yogurt (Greek or plain)
- Milk and fortified plant-based beverages
- Peanut butter and other nut butters
- Almonds and other nuts and seeds
- Fruits and vegetables (packed with vitamins, minerals, and fibre): A key part of a balanced diet, fruits and vegetables are full of essential vitamins and minerals that support brain function and energy levels. Opt for whole fruits rather than juices, as they contain more fibre. In addition, chewing contributes to feelings of satiety. The natural sugars found in fruit provide fuel for the brain.
- Fresh fruit (berries, bananas, apples, oranges)
- Fruit purees (preferably with no added sugar) or canned fruit (in unsweetened juice)
- Frozen berries
- Dried fruit (best eaten with meals, as it can stick to teeth and cause cavities)
- Vegetables (added to an omelet, blended into a smoothie, or simply served raw, like carrot sticks or cherry tomatoes)
- Homemade vegetable juice (storebought juices are often high in sodium)
- Hydration (for brain function): Staying hydrated is essential. Even mild dehydration can cause fatigue, headaches, and a noticeable decrease in concentration and cognitive function. Water is the best choice for supporting your child’s brain function.
- Water
- Milk and fortified plant-based beverages
- Herbal teas (caffeine-free)
