Menu Close

EN
- DE
- FR
- IT

Instagram

Health

What can help children with concentration problems, frequent infections and obesity?

28. February 2025 from Jutta Hannemann

Obesity, concentration problems and frequent infections are common in children. In this article, you will learn how nutrition can contribute to a healthy weight and strengthen the immune system. We also show how the timing and choice of food can have a positive influence on the ability to concentrate.

Every 6th schoolchild is overweight

Obesity is also a growing problem among children. In Switzerland, around one in six schoolchildren is affected (1). The consequences are serious: overweight children often become overweight adults with an increased risk of later illnesses (2).

When children weigh too much

Too little exercise and an unbalanced diet are the main causes of obesity, along with a genetic predisposition (3). If we consume more calories than our body uses, we become overweight (2). High-fat and high-sugar snacks, sweet drinks and fast food are particularly popular with children. These provide lots of calories without keeping you full for long. Sugar also causes blood sugar levels to shoot up quickly. However, it drops again just as quickly. This leads to cravings that tempt you to eat even more (4).

How can overweight in children be prevented

In theory, it's simple: the energy balance must be right. This means that in order not to put on weight, you need to use more energy than you consume through food (2). Regular exercise and sport help with this, as does a balanced diet (see Growing children). Foods high in fat and sugar, such as sweets or fast food, should rarely be on the menu (5). Instead, foods that are high in protein and fibre should be eaten more often. These help to keep blood sugar levels stable and keep you full for longer (6, 7). Dietary fibres are mainly found in wholemeal pasta, wholemeal bread, oatmeal, pulses, nuts, vegetables and fruit (8). Dairy products, meat, fish, eggs, tofu and pulses are good sources of protein (9).

Practical tips for a healthy weight:

Eating without distraction: TVs, tablets and mobile phones have no place at mealtimes. The distraction tempts you to eat too much without realising it (10).
Eat regularly, but not all the time: Children need regular meals. Three main meals and two healthy snacks are recommended. However, they should not snack in between (5).
Drink properly: It is best to drink still water or unsweetened fruit or herbal teas (2).
Eat slowly: this makes it easier to feel full (2).
Food is not an educational tool: do not use food or sweets as a reward or punishment (2, 24).
Healthy snacks and afternoon snacks: Instead of sweets, offer fruit and vegetables, for example (2).

Sagging and concentration problems in children

Concentration problems and slacking off at school are widespread among children (11). This manifests itself in difficulties concentrating for longer periods of time and staying on task. Many children are easily distracted, forgetful or restless. This is often caused by too little sleep, a lack of fluids and irregular mealtimes (12).

5 tips to help you get through school

1. Eat regularly

Children need regular meals throughout the day to maintain their performance and concentration (10). Three main meals as well as a healthy snack and afternoon snack are recommended (10).

2. Breakfast is important

Scientists have found that children who eat breakfast in the morning are more productive and attentive in the morning and do not tire as easily as children without breakfast (13, 14). However, many children are not yet hungry in the morning or simply don't have time for breakfast. For these children, a drink with high-quality protein, dietary fibre, vitamins and minerals, for example, is a good way to replenish the energy stores that have been depleted overnight. They can then have a more substantial snack during the big break (15).

3. No sweet snacks at snack time

Sweet snacks are bad for concentration. They contain a lot of sugar, which provides quick energy by causing blood sugar levels to rise rapidly. However, this drops again just as quickly, leading to a drop in performance (15). It is better to have a balanced snack that contains sufficient protein and fibre, such as wholemeal bread with cream cheese and cucumber slices or a cereal waffle, unsalted nuts and pieces of pepperoni

4. Drink enough

In order for the brain to remain efficient, it must be supplied with sufficient fluids. A lack of water can quickly lead to concentration problems, headaches and tiredness (16). Children should also drink enough at school in order to be able to concentrate on learning

5. Brainfood

Certain nutrients are crucial for an efficient brain and better concentration. B vitamins and magnesium contribute to the normal functioning of the nervous system and iodine, iron and zinc play an important role in concentration and memory performance (17). Nuts, seeds and kernels contain many of these nutrients (25) and are therefore well suited as brain food (26).

Constantly ill - when children are often absent from school

Frequent infections are a major burden for both schoolchildren and their parents. Due to their absence, they miss important lessons and have to work through the missed material on their own. This causes stress, so that some children are even afraid of missing out on school.

A major reason for the frequent infections in children is that their immune system is not yet fully developed (18). This is still developing and must first learn to defend itself against pathogens (19). The best protection against recurring infections is to strengthen the body's defences.

Strengthening the body's defences - but how?

Regular exercise in the fresh air and a nutrient-rich diet with plenty of high-quality protein, vitamin C, zinc, selenium and vitamin D support the immune system (20; 21). Healthy intestinal flora also plays an important role. Prebiotic dietary fibres promote the growth of beneficial gut bacteria and thus strengthen the body's defences (22). In addition, sufficient sleep and regular relaxation are essential for optimal immune function and general well-being (23).

In addition, a multivitamin drink containing vitamins and minerals, high-quality protein and prebiotic dietary fibres can also support the immune system.

Jutta Hannemann

I am a freelance medical writer and count various companies in the health care industry among my clients. After studying ecotrophology at the Technical University of Munich, I first worked in the food industry for over 10 years before taking the step into self-employment in 2010. This allows me to optimally combine my interest in scientific contexts and my passion for scientific writing. My work focuses on all topics related to nutrition, health and well-being.

What can help children with concentration problems, frequent infections and obesity?

Every 6th schoolchild is overweight

When children weigh too much

How can overweight in children be prevented

Practical tips for a healthy weight:

Sagging and concentration problems in children

5 tips to help you get through school

1. Eat regularly

2. Breakfast is important

3. No sweet snacks at snack time

4. Drink enough

5. Brainfood

Constantly ill - when children are often absent from school

Strengthening the body's defences - but how?

Recommended article

Nutrition

Jutta Hannemann

You might also be interested in this

Growing children – the importance of a balanced diet

Ultra-processed-food – tips for handling highly processed food

Happy food – food that makes us happy

Bitter substances – why we need bitters

On the trail of nutrient predators – where they hide and how we outwit them

Trend check: Is there vegan collagen?

Astaxanthin – the power antioxidant from nature

Lutein and zeaxanthin for healthy eyes. That's why this combination is so valuable for good eyesight.

Good eyesight into old age – preventive measures for healthy eyes.

Immune system – Strong defences in all weathers.