As the2026-2027school year approaches, what should children eat to stay energetic, attentive and healthy throughout the day?Mr. Claude EBEH,nutrition expert explains how to structure meals and snacks, while taking into account the resources available to families.
What should a child’s meals look like during a school day?
A child’s daily diet generally consists of three main meals: breakfast, lunch and dinner. Between these meals, there are snacks, which are smaller meals consumed between the main ones. They provide a modest amount of energy and help sustain the child until the next main meal.
Breakfast is particularly important. If a child does not eat adequately in the morning, they may not have sufficient energy to carry out their activities properly. In the school setting, inadequate nutrition and the absence of a proper breakfast may also affect a child’s ability to concentrate and properly assimilate what is taught in class. This is why it is important to ensure that the child has breakfast.
Ideally, a child should have three main meals and two snacks per day. Breakfast, which is taken at home, can include whole grains, such as brown rice or wholemeal bread. Whole grains have a low glycaemic index. Foods with a high glycaemic index, particularly carbohydrate-rich foods containing digestible starch, tend to raise blood glucose levels rapidly.
Breakfast should also include a source of protein. Protein is one of the major macronutrients, alongside carbohydrates and fats. Sources of protein include eggs, milk, yogurt and beans. These can be accompanied by fruit. An egg can be prepared in a pan, while the child can have a cup of milk or yogurt. Breakfast can also include mashed avocado.
For the snack, the child can have one or several fruits, including a fruit salad. Other
options include nuts, chocolate or yogurt.
At lunchtime, the child’s meal can be organized according to different proportions. Half of the plate should consist of vegetables, salads and other vegetables. A quarter should consist of starchy foods, while another quarter should provide the protein source. A piece of fruit can also be served on the side.
In the evening, the child should have a light meal, as they are no longer engaged in many activities. It is therefore preferable to avoid excessive amounts of starchy foods, which can make the meal heavy and more difficult to digest. The meal can include raw vegetables and other vegetables.
The afternoon snack should not be forgotten. It can be taken at around 4 pm, before dinner, and may consist of fruit, nuts or yogurt. Dinner should then remain light, with a moderate calorie content and foods that are not difficult to digestion.
What can an unbalanced diet cause in children?
Nutritional imbalance can occur, particularly in terms of energy intake. If a child does not follow appropriate eating patterns, they may not receive sufficient energy to remain active and healthy. They may therefore become tired more quickly, which can affect their daily activities.
Similarly, insufficient intake of vitamins and minerals can affect the child’s ability to function properly at school. Nutritional imbalances can result from both the quality and the quantity of food consumed on a daily basis.
It is therefore important to consider whether what the child consumes throughout the day corresponds to their nutritional requirements. We must first understand the amount of nutrients and energy the child should normally receive each day.
Some children do not eat three times a day. They may eat twice or even only once a day. It is therefore necessary to find ways of regulating their meals. Otherwise, the child may develop inadequate food intake, which can have repercussions on their attention and intellectual performance in the classroom and ultimately contribute to poor academic results.
What can parents do to ensure that their children eat properly, regardless of their financial means?
Each parent should provide for the child according to the resources available. The child can eat meals prepared at home. However, it is important to ensure that both the quality and quantity of food are adequate.
Parents do not necessarily have to purchase expensive foods. They can provide fruits and vegetables according to their means. Children are generally encouraged to consume five portions of fruits and vegetables a day. If a family cannot afford to provide these foods every day, parents can make use of seasonal fruits, which are generally less expensive, and provide them to their children. They can also incorporate vegetables into their meals.
These food groups provide vitamins and minerals that are essential to the various reactions that take place in the body, particularly metabolic processes.
Parents should also adapt the child’s calorie intake to the resources available. A child does not necessarily need an elaborate breakfast. They can eat ordinary meals, using what the household is able to provide according to its means.
The essential point is to respect nutritional requirements in terms of both quantity and quality. This can be achieved with the resources available.
What role should schools play in children’s nutrition?
At school, special attention should be paid to the risk of gastroenteritis and to the food that is sold to children. Schools should ensure that the foods available do not expose children to illness and that they are properly cooked and prepared.
Schools should also avoid offering excessive amounts of foods that provide too many calories. They should instead offer balanced meals at prices that are affordable and adapted to children’s means.
This can also help children develop a better understanding of what they should eat and contribute to improving their intellectual performance.
