womanthismonth.com | SEPTEMBER 2025 NUTRITION 12 Breakfast: Fuel for Learning Sending kids to school without breakfast is like sending them without pencils. It makes learning harder. Breakfast really is the ‘first fuel’ of the day. Why it matters: Sharpened focus & memory: Kids who eat breakfast have better concentration and problem-solving skills. Fewer crashes: Skipping breakfast can cause mid-morning meltdowns, headaches or sluggishness. Better choices later: Starting the day with a balanced meal makes children less likely to reach for junk food. Quick breakfast ideas: • Oatmeal with fruit and nuts • Whole-grain toast with avocado or peanut butter • Eggs (scrambled, boiled or on toast) Keeping Children Healthy at School: • Smoothie with banana, milk, spinach and oats • Yogurt parfait with berries and granola • Whole-grain pancakes or waffles topped with fruit Grab-and-go options: • Banana or apple with nut butter • Hard-boiled egg with toast • Homemade oat-and-date energy bars • Whole-grain muffin with milk Pro tip: Aim for protein, healthy carbs and fruit or veg in both breakfast and lunch. That combination keeps kids full, focused and ready to learn. Lunch: A Little Piece of Home School days are long, and lunch can make or break how well your child feels through the afternoon. Even if school meals are provided, sending a packed lunch gives you peace of mind and comforts your child with a taste of home. • Protein power: grilled chicken strips, mini skewers, turkey or tuna wraps, hard-boiled eggs, hummus with veggie sticks, cottage cheese or bean salad. • Healthy carbs and grains: wholewheat wraps, brown rice or quinoa salad, pasta salad with vegetables, mini whole-grain muffins or crackers. • Fruits and veggies: apple slices with nut butter, grapes, melon cubes, berries, carrot sticks, cucumber slices or roasted chickpeas. • Fun extras: yogurt with fruit, homemade trail mix or a few mini cheese cubes. • Hydration tip: Always pack a water bottle instead of juice or soda. Pro tip: Let children help choose or prepare their lunch. They’re more likely to eat it if they’ve had a say. Afternoon hunger is real, and smart snacks make a big difference. Trail mix, whole-grain crackers with cheese, yoghurt with honey or veggie sticks with hummus are perfect between school and homework. Simple Lunches, Habits & Tips for Parents Consultant, Lifestyle Nutritionist and Meal Planner, Dr. Tejender Kaur Sarna, more popularly known as Dr. Tejji, shares practical tips, simple meal ideas and healthy habits to help keep children energised and thriving at school. The start of the school year often feels like a juggling act; early mornings, homework, after-school activities and everything in between. In the middle of it all, one of the most important jobs parents face is ensuring kids stay healthy and energised. The good news? With a little planning and creativity, you can make school days smoother and set your child up to thrive in both body and mind. Beyond Food: Healthy Habits That Matter Good health isn’t just about what’s in the lunchbox. Simple daily habits are equally important: • Sleep: Kids need nine to 11 hours. Stick to bedtime routines. • Hand hygiene: Remind them to wash before eating. • Movement: Encourage active play after school, not just screens. • Emotional boost: A small lunchbox note or doodle can make their day. Keeping kids healthy at school doesn’t need to be complicated. A nourishing breakfast, a thoughtful lunch and good habits all lead to stronger bodies, sharper minds and happier school days. We can’t control everything our kids face outside, but we can send them off each morning fuelled, supported and ready to shine.
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