Skipping breakfast is a primary cause of poor concentration, decreased academic performance, and unhealthy snacking in children. Over time, this habit leads to deficiencies in energy and essential nutrients such as iron, zinc, and vitamins, resulting in fatigue, reduced memory, and hindered physical development, including height and weight. It also increases the risk of obesity from compensatory eating and can cause stomach pain.

Parents should ensure children's breakfasts include balanced groups of protein, fat, carbohydrates, vitamins, and minerals. This balance provides energy, strengthens the immune system, facilitates nutrient absorption, and supports comprehensive health development. Prioritize warm, easily digestible options like porridge, pho, sandwiches, or oats to provide stable morning energy. Children should eat breakfast approximately 30 minutes after waking, avoiding eating on the way to school, which can cause digestive discomfort.

Processed and packaged foods contain unhealthy fats, salt, and preservatives. These ingredients increase the risk of health issues such as heart disease and high blood pressure. Regular consumption of such ready-to-eat items also contributes to weight gain and poor nutritional habits.

Most children enjoy sweet foods, but consuming too much sugar easily increases the risk of obesity, dental problems, and diabetes. Parents should avoid giving children sugary snacks and drinks, instead prioritizing natural, whole foods like fruits and lean meats, which provide essential nutrients. Children aged two and above should not consume more than 25 g of added sugar daily. For children under two, no added sugar is recommended in their daily diet.

Establishing conscious eating habits, including regular meal times, is crucial for children's digestion and overall well-being. This practice encourages a healthy attitude towards meals, reduces pickiness, and increases interest in food. It also helps the body absorb nutrients more effectively, while preventing bloating and indigestion.

Children should follow a fixed meal schedule, consisting of three main meals and two snacks, to ensure an efficient digestive system and consistent energy levels. They should avoid watching tivi or using smartphones while eating. This allows them to focus on their food, chew thoroughly, and clearly recognize feelings of fullness.

By Le Nguyen (Sources: Healthline, Times of India)