Breakfast for Primary School Students: Neuronutrition, Energy Balance, and Habit Formation Breakfast for children aged 7-11 is not just the first meal of the day, but a critically important metabolic and cognitive start to the day. At this age, there is intense growth, maturation of the central nervous system, and the formation of stable eating patterns. A physiologically correct breakfast not only provides energy but also substrates for neurotransmitters that affect attention, memory, and emotional resilience at school. 1. Basic physiological requirements for breakfast Time interval: Ideally, 40-60 minutes before the start of classes. This time is sufficient to begin active digestion and absorption of nutrients, but not to lead to food lethargy. Energy value: Should be 20-25% of daily caloric intake. For a primary school child, this is about 300-450 calories, depending on height, weight, and level of activity. Nutrient ratio: Complex carbohydrates (40-50%): The main source of "long-lasting" energy. They ensure a stable level of glucose in the blood, which is critically important for brain function and preventing hypoglycemia by the 3-4th lesson (manifested as weakness, dizziness, inability to concentrate). Proteins (20-25%): Necessary for the synthesis of neurotransmitters (dopamine, norepinephrine, serotonin) that affect alertness, motivation, and stress resistance. They also provide a feeling of fullness. Fats (25-30%): A source of fat-soluble vitamins and essential fatty acids (omega-3), important for myelination of nerve fibers (speed of nerve impulse transmission) and health of neuronal cell membranes. 2. Key components of the "ideal" breakfast and their functions Sources of complex carbohydrates and fiber: Whole grain cereals: Oatmeal (not quick-cooking), buckwheat, brown rice, quinoa. They are rich in vitamins of the B group (B1, B6, folic acid), necessary for energy metabolism in neurons. Whole grain bread/toasts, breadsticks. Vegetables and fruits: A sourc ... Read more