What can help children who have trouble concentrating, frequent infections, and are overweight?

Being overweight, trouble concentrating, and frequent infections are common among children. In this article, you’ll learn how diet can help children maintain a healthy weight and strengthen their immune systems. We’ll also show how the timing and choice of foods can positively influence a child’s ability to concentrate.

One in six schoolchildren is overweight

Being overweight is a growing problem among children as well. In Switzerland, about one in six schoolchildren is affected.¹ The consequences are serious: overweight children often grow up to be overweight adults with an increased risk of developing health problems later in life.²

When children weigh too much

In addition to genetic predisposition, a lack of physical activity and an unbalanced diet are the main causes of being overweight.³ If we consume more calories than our bodies burn, we gain weight.² High-fat and high-sugar snacks, sugary drinks, and fast food are especially popular among children. These provide a lot of calories without keeping us full for long. Sugar also causes blood sugar levels to spike rapidly. However, they drop just as quickly. This leads to cravings that tempt us to eat even more.⁴

How can we prevent childhood obesity?

In theory, it’s simple: the energy balance must be right. This means that to avoid gaining weight, you must burn more energy than you consume through food.² Regular exercise and sports help, as does a balanced diet. Foods high in fat and sugar—such as candy or fast food—should be included in the diet only rarely.⁵ Instead, foods rich in protein and dietary fiber should be served more often. These help keep blood sugar levels stable and keep you feeling full longer.^6,7 Dietary fiber is found primarily in whole-grain pasta, whole-grain bread, oatmeal, legumes, nuts, vegetables, and fruits.⁸ Dairy products, meat, fish, eggs, tofu, and legumes are good sources of protein.⁹

Practical tips for maintaining a healthy weight:

• Eat without distractions: TVs, tablets, and cell phones have no place at the table. Distractions can lead to mindless eating and overeating.¹⁰
• Eat regularly, but not constantly: Children need regular meals. Three main meals and two healthy snacks are recommended. However, they should not snack in between meals.⁵
• Drink the right beverages: Preferably still water or unsweetened fruit or herbal teas.²
• Eat slowly: This helps you recognize when you’re full.²
• Food is not a disciplinary tool: Do not use food or sweets as a reward or punishment.^2,24
• Healthy morning and afternoon snacks: Offer fruits and vegetables instead of sweets.²

Slumps and Concentration Problems in Children

Concentration problems and slumps in school are common among children.¹¹ These manifest as difficulty concentrating for extended periods and sticking with a task. Many children are easily distracted, forgetful, or restless. Often, the causes are insufficient sleep, dehydration, and irregular meals.¹²

5 Tips for Dealing with Slumps at School

1. Eat Regularly

Children need regular meals spread throughout the day to maintain their performance and concentration.¹⁰ Three main meals, along with a healthy mid-morning and mid-afternoon snack, are recommended.¹⁰

2. Breakfast is important

Researchers have found that children who eat breakfast in the morning perform better and are more attentive during the morning and do not tire as easily as children who skip breakfast.^13,14 However, many children aren’t hungry in the morning or simply don’t have time for breakfast. For these children, a drink containing high-quality protein, dietary fiber, vitamins, and minerals is a good option to temporarily replenish the energy stores that have been depleted overnight. This allows for a more substantial mid-morning snack during the long break.¹⁵

3. No Sweet Snacks for the Mid-Morning Snack

Sweet snacks are bad for concentration. They contain a lot of sugar, which does provide quick energy by rapidly raising blood sugar levels. However, these levels drop just as quickly, leading to a slump in performance.¹⁵ A balanced mid-morning snack that contains sufficient protein and dietary fiber is a better choice, such as whole-grain bread with cream cheese and cucumber slices, or a cereal wafer with unsalted nuts and pieces of pepperoni.

4. Stay Hydrated

To maintain optimal function, the brain must be adequately hydrated. Dehydration can quickly lead to concentration problems, headaches, and fatigue.¹⁶ It’s essential for children to drink enough fluids at school so they can stay focused while learning.

5. Brain food

Certain nutrients are essential for a high-performing brain and better concentration. B vitamins and magnesium contribute to the normal functioning of the nervous system, while iodine, iron, and zinc play an important role in concentration and memory.¹⁷ Nuts, seeds, and kernels contain many of these ^nutrients25 and are therefore excellent brain food.²⁶

Constantly Sick—When Children Are Often Absent from School

Frequent infections are a major burden for both schoolchildren and their parents. Because of their absences, children miss important lessons and have to catch up on the missed material on their own. This creates stress, to the point that some children are even afraid of falling behind in school.

A major reason for frequent infections in children is their immune system, which is not yet fully developed.¹⁸ It is still developing and must first learn to defend itself against pathogens.¹⁹ The best protection against recurring infections is to strengthen the immune system.

Strengthening the Immune System—But How?

Regular exercise in the fresh air and a nutrient-rich diet high in high-quality protein, vitamin C, zinc, selenium, and vitamin D support the immune system.^20,21 A healthy gut microbiome also plays an important role. Prebiotic dietary fiber promotes the growth of beneficial gut bacteria, thereby strengthening the immune system.²² In addition, adequate sleep and regular relaxation are essential for optimal immune function and overall well-being.²³

In addition, a multivitamin drink that contains high-quality protein and prebiotic dietary fiber in addition to vitamins and minerals can also support the immune system.