How to nourish a student and strengthen his immunity?

School-age children spend most of their day in classrooms—learning, solving problems, and participating in sports. Their brains are working at peak efficiency, and their bodies are still rapidly growing. It's no wonder that what ends up on a young student's plate has a huge impact on their health, concentration, and well-being.

We talk with dietitian Marzena Szwed, MA, about nutrition that supports child development.

We will also learn how to strengthen his immunity during the school season, as family medicine specialist Dr. Magdalena Szabała will talk about.

Why is a student's nutrition so important?

School-age diet is the foundation of health. A child isn't just growing during this period—their internal organs, skeletal system, and brain are also developing. Lack of adequate nutrients can lead to real problems: slower growth, vitamin deficiencies, difficulty concentrating, or weakened immunity. Children who eat regularly and choose nutrient-rich foods perform better in school, have higher energy levels, and are less likely to get sick.

Much is said about breakfast being the most important meal of the day. Is this a truism or a medical fact?

After a night of fasting for several hours, blood glucose levels drop. Glucose is the brain's primary fuel. If a child goes to school without breakfast, their brain works "on reserve," resulting in sluggishness, irritability, and limited ability to remember new information. A good, nutritious breakfast should include:

• complex carbohydrates (e.g. whole grain bread, oatmeal), which release energy gradually,
• protein (yogurt, cottage cheese, eggs, legumes), which builds cells and supports muscle development,
• healthy fats (nuts, seeds, avocados) – necessary for proper brain function, among other things,
• vegetables or fruit for vitamins and fiber.

Thanks to this, the child gains energy for several hours and can better cope with intellectual challenges at school.

What to do if your child is “not hungry” in the morning?

This is a common problem, especially among teenagers. The WHO recommends that children eat their first meal within 1-2 hours of waking up. Therefore, it's worth incorporating a morning ritual: waking up a little earlier, having a glass of water after getting out of bed (it stimulates the stomach), and spending a few minutes calmly preparing the meal. If your child still doesn't have an appetite, you can offer something light, such as a yogurt and fruit smoothie with oatmeal or a small plain yogurt. The most important thing is to have a healthy second breakfast with them.

What should a second breakfast look like?

Second breakfast is an important meal – children usually eat it at school between classes, so it must be quick to eat, but nutritious, filling, and not burdensome. The Food and Nutrition Institute recommends that this meal include:

• a source of complex carbohydrates – e.g. a sandwich made of whole grain bread,
• a portion of protein – egg, cheese, hummus, lean meat,
• vegetable (e.g. pepper slices, cucumber, carrot) and fruit (apple, tangerine),
• a healthy addition, e.g. a few nuts or sunflower seeds.

It acts as a long-lasting fuel – without the sudden energy spikes and crashes that come with sweet rolls or candy bars.

How does diet affect a child's intellectual and physical development?

Simply put, what a child eats literally builds his body and brain:

• protein is responsible for muscle development and tissue regeneration,
• omega-3 fatty acids (from fish, nuts, linseed oil) support brain function, memory and the ability to concentrate,
• iron (from meat, spinach, legumes) prevents anemia, which manifests itself as fatigue and learning difficulties.
• calcium and vitamin D are for healthy bones and teeth.

It is worth remembering that vitamin and mineral deficiencies can have long-term effects – for example, iron deficiency at school age reduces cognitive abilities for years.

Are there any products that should be avoided in a student's diet?

Primarily, highly processed foods: chips, fast food, sugary drinks, and too many sweets. They're high in salt, sugar, and trans fats, which are taxing on the body, causing blood glucose fluctuations, and can lead to weight gain. This doesn't mean a child can never eat pizza or ice cream—the point is that these should be occasional indulgences, not daily indulgences.

What three rules for healthy eating should parents remember for students?

1. Regularity: 4-5 meals a day at similar times, thanks to which the child avoids "ravenous hunger" and snacking on junk food.
2. Variety: A child's diet should include vegetables, fruits, whole grains, dairy, protein and healthy fats daily.
3. Hydration: Children often drink too little; water is the best choice, as even mild dehydration (2-3% of body weight) causes headaches and poor concentration.

So a healthy diet is more than just a matter of "nice sandwiches"?

Absolutely. It's a lifelong investment in a child's health. If we teach them to eat regular, nutritious meals at school age, they will be less susceptible to illness in adulthood. And in the short term, a healthy student is a student full of energy, smiles, and a willingness to learn.

On strengthening student immunity

We talk to family medicine specialist Dr. Magdalena Szabała

How to make your child get sick less often?

It's important to get enough sleep (at least 10 hours) and engage in daily outdoor activity, even on cold days. A diet rich in vegetables, fruit, fish, and whole grains is also important. Avoid overheating and dress children in layers. Strengthen young children with walks, cooler baths, and sleeping with a window open.

Is it worth taking supplements?

Yes. We definitely supplement vitamin D year-round: 600–1000 IU for children up to 10 years of age. Remember about probiotics – not just during and after antibiotic therapy.

Which antiviral vaccinations are important?

All vaccinations are very important, but especially before the infectious season

It is important to get vaccinated against influenza every year.

Are frequent infections a cause for concern?

Not always. Up to eight infections per year are normal for preschool-aged children. If they are mild and the child is developing well, there is no cause for concern. If infections exceed eight per year, are severe, fevers last more than five days, or the child is not developing normally, a doctor should be consulted.

Thank you for the interview