A child’s brain requires several important nutrients such as iron, iodine, zinc, B-vitamins, omega 3 fatty acids and proteins for it to grow and develop well.

Breakfast is a must. Breakfast is often described as the most important meal of the day as it follows the longest period of fasting. Skipping breakfast could result in a decrease in the amount of nutrients available to the brain and could affect school performance.

Don’t leave more than three-four hours gap between meals. The best way to do this is to give children six small, balanced, nutritious meals spread throughout the day. Eating small and frequent meals will ensure that they consume adequate amount of food to help keep their blood sugar levels more uniform. This is better than consuming two or three large meals a day, which can lead to energy swings and excess intake of calories.
Provide good quality protein with each meal. Protein can be included in the form of milk and yoghurt, eggs, low fat cheese, meat and poultry, fish, soya (such as tofu), lentils, nuts etc. Make sure one third of the child’s diet consists of fruit and vegetables. Give them at least five different types of fruits and vegetables a day to boost their fibre intake and ensure healthy bowel function. Sluggish digestive transit can lead to headaches and fatigue.

If the child is a non-vegetarian, give oily fish twice or three times a week. Brain cells and other cells of the nervous system, including the eye cells, require essential fats, in particular omega-3 fatty acids, found in oily fish as well as walnuts. Incorporate foods that are rich in iron, like meat, poultry and green leafy vegetables. Ensure one third of the diet comprises cereals and starchy foods (wholemeal bread, rotis, rice and potatoes), so that their brains are fed a steady supply of glucose. It is vital to keep the child’s body well-hydrated (see accompanying story).

The author is a nutritionist.