Breakfast kick starts your child's day, just like yours. If you allow your child to skip it, they may experience fatigue, mild headaches, dizziness and nausea and lack concentration. Most people are familiar with these symptoms when they miss meals during the day; they know that food will reduce the fatigue and give their metabolism a boost so they don’t feel so cranky. But, in the mornings when people are rushing around trying to ready for work and get kids to school, breakfast sometimes gets forgotten. The problem for children is what happens next in the classroom. Falling asleep, behavioural issues and learning difficulties. Even if breakfast isn't forgotten, in haste, there is a tendency to grab something that is quick and easy like toast with jam or honey, processed cereals, packet waffles or pancakes. These choices may erase fatigue and give you a quick “sugar high”, but what follows the high is generally a “crash” which will lead to mood swings and cravings for a sugar “fix” in the classroom. Remember - this is no different for yourself or your child. What the body needs is a balance of complex carbohydrates, protein and essential fatty acids to provide energy. Complex carbohydrates comprise whole grain foods, rolled oats or fresh vegetables. Protein sources include eggs, fish, nuts, seeds, legumes or pulses. Essential fatty acids can be found in fish, nuts, oils and avocado.Children are growing at the same time as working and playing hard all day so it is doubly important to ensure good nutrition. The problem of course is that children are picky and will often not eat a lot of these foods, but choose one or two, covering each food group - like eggs, toast and cheese and you will have them set up for the day. Remember that the extra effort you put in today will pay off for their lifetime. Images: Unsplash | Plush Design Studio