Breakfast for children of war: how a healthy start to the day supports learning, mental health and emotional resilience
Proper nutrition for children is of paramount importance, especially in the difficult time of war, when emotional and physical stress is a constant companion to many Ukrainian families. When children have a healthy breakfast every day, it has a positive impact on their ability to learn, concentrate and their overall mental and physical well-being. Canadian scientists have shown that a regular, nutritious breakfast helps students learn better, reduces the likelihood of becoming overweight and reduces the risk of psycho-emotional disorders. In contrast, skipping breakfast has serious consequences: children often experience a drop in energy during lessons, which leads them to overeat in the afternoon or evening, which provokes weight gain.
For many Ukrainian children who are victims of the war, it is important to ensure that they have a healthy diet, as this not only helps them to perform better in school, but also serves as a key to good mental health, stress resistance and emotional stability. In this article, we will look at the benefits of a healthy breakfast for children, including those affected by war, and give parents tips on how to help their children develop healthy eating habits.
The main benefits of breakfast for children
1. Improved academic achievement
According to research, children who eat breakfast regularly perform significantly better in school, especially in subjects that require concentration and logical thinking, such as mathematics. Studies by Canadian doctors show that students who ate breakfast every day scored 40% higher than those who neglected their morning meal. This is due to the fact that breakfast provides the brain with the necessary energy, increases attention, reduces the number of mistakes and promotes better memory.
2. Psychological well-being
A hearty breakfast has a positive effect on a child’s emotional state. In the absence of a morning meal, children may experience anxiety, irritability and even depression. Canadian researchers have found that children who did not eat breakfast were more likely to experience depression and feelings of unreasonable anxiety, and the risk of hyperactivity and psychological disorders increased by 30%. Breakfast helps to stabilise blood glucose levels, which in turn contributes to emotional stability, reduced anxiety and improved mood.
3. Weight control
Studies show that children who eat breakfast regularly are less likely to be overweight. Skipping breakfast makes children overeat at lunch or dinner because their bodies lack calories and compensate for this later. It is important to understand that a healthy breakfast helps to establish a proper diet and also helps to form the habit of not overeating.
How to have a healthy breakfast: tips for parents
Parents play a key role in shaping their children’s healthy eating habits. Here are some tips on how to provide your child with a healthy breakfast and instil a love of healthy eating:
1. Set an example
Children tend to imitate their parents, so it’s important to make breakfast a habit for the whole family. Involve your children in preparing the morning meal, tell them about the benefits of breakfast, and eat together to set an example.
2. Choose healthy foods
For breakfast, it is recommended to choose foods rich in protein, carbohydrates and fibre. In particular, cereals (oatmeal, muesli), dairy products (yoghurt, milk), fruits and nuts are useful. These foods provide a long-lasting supply of energy and do not cause sudden glucose drops, which is important for stable brain function.
3. Avoid excessively sweet and fatty foods
Excessively sweet foods, such as pastries or sweets, quickly increase blood sugar levels, but then cause a sharp drop in energy, which can lead to fatigue and irritability. Instead, choose natural foods that are rich in nutrients that will sustain your child throughout the day.
4. Make breakfast fun
Involve your children in the cooking process by turning it into a game. You can create new recipes together by combining fruits, nuts and cereals. Children are much more likely to eat food that they have helped prepare.
Psychological support through healthy eating
In times of war, many children experience increased anxiety, fear and even depression. Breakfast, as part of a healthy diet, can be one of the ways to stabilise a child’s emotional state. Proper nutrition helps reduce stress and anxiety, as a stable glucose level has a positive effect on the functioning of the nervous system. Including nutritious foods such as nuts, fruit and dairy products in the diet helps to reduce stress, improve concentration and generally boost mood.
Breakfast is one of the most important aspects of a healthy lifestyle for children, and it is even more important for those living through the effects of war. Parents can play an important role in helping their children develop healthy habits, starting with a regular and balanced breakfast. A healthy diet not only promotes better learning, but also has a positive impact on psycho-emotional well-being, helping children overcome stress and anxiety.
