Jump to section
Many parents may recognise the pattern. Their child leaves the house full of energy, seems tired by mid-morning, then suddenly perks up again later in the day. It's tempting to blame sugar, but children's energy levels are influenced by much more than what they eat.
Children's energy naturally rises and falls throughout the day. Feeling less energetic before lunch or after a busy morning is normal and is influenced by sleep, activity, hydration and regular eating, not just by sugar.
Rather than worrying about avoiding certain foods, parents can focus on providing balanced meals that match the demands of their child's day.
The value of a good breakfast
After a night's sleep, children have gone many hours without eating, so breakfast is an important way to refuel their bodies and brains for the day ahead. Children who skip breakfast may become hungry and tired during the morning, making it harder for them to concentrate, learn, and take part in activities at school.
Research also suggests that young people who regularly skip breakfast may be more likely to have poorer health and academic outcomes over time. While this doesn't mean that skipping breakfast directly causes these differences, it does highlight the importance of making breakfast a regular part of a healthy routine.
A balanced breakfast that includes wholegrains, a source of protein and some fibre can help provide steady energy throughout the morning. It can also help children feel fuller for longer, making them less likely to rely on less nutritious snacks before lunchtime.
| Breakfast | Why it works |
| Porridge with berries | Fibre for steady energy. |
| Wholegrain toast with nut butter or tahini (if suitable for your child and there are no nut or sesame allergies). | Fibre plus protein. |
| Scrambled or boiled eggs on wholemeal toast with grilled tomatoes or spinach | Fibre plus protein. |
| Greek yoghurt with oats and fruit | Fibre plus protein. |
Steady energy release
Parents often hear the phrase "slow-release energy", but what does it actually mean? It's a simple way of describing foods that are digested more gradually, leading to a slower rise in blood sugar levels than foods higher in refined, free sugars.
Foods that contain wholegrains, fibre and protein are generally digested more slowly than highly refined carbohydrates. This can help to provide a steadier supply of energy throughout the day and help children feel fuller for longer.
Rather than worrying about sugar on its own, it's often more helpful to look at the overall balance of a meal. Aim to include wholegrains, fibre, protein and healthy fats most of the time, while keeping foods and drinks high in free sugars as occasional treats.
B vitamins found in foods such as eggs, fish, lean meat, dairy, leafy greens and whole grains also help the release of energy from food which is important as children are so active.
Slower-release energy foods
| Food | Why it's a good choice |
| Wholegrain breakfast cereals (lower in sugar) | Provides soluble fibre, which helps slow the digestion and absorption of carbohydrate. |
| Wholemeal sandwiches e.g. tuna, chicken, egg or cheese | Higher in fibre than refined cereals. |
| Wholewheat pasta with vegetables and beans or chicken. | Provides more fibre than white bread. |
| Jacket potato with tuna or reduced sugar baked beans | A useful source of sustained carbohydrate. |
| Plain yoghurt with fruit and seeds | Provides protein and healthy fats, which help increase feelings of fullness. |
Foods that are digested more quickly
Although slower-release foods are ideal for most school days, there are times when foods providing more readily available carbohydrate can be helpful.
For example, children taking part in football tournaments, athletics competitions, swimming galas or other sporting events may benefit from a light carbohydrate-rich snack shortly before exercise if there has been a long gap since their previous meal.
Similarly, a familiar snack before an important examination may help prevent hunger becoming a distraction, particularly in longer examinations.
Examples of quicker-release foods
| Food | When it may be useful |
| Banana | Around 30–60 minutes before sport |
| White toast with jam | Early morning sporting events |
| Plain crackers + hummus | Light snack before an exam |
| Small fruit smoothie | When appetite is low before exercise |
These foods should complement, not replace, a balanced meal eaten two to four hours beforehand. For most children, a nutritious breakfast or lunch remains the foundation for sustained energy throughout the day.
Do sugary foods really cause energy spikes?
Many parents have heard that eating sugar makes children "hyperactive", but research has not consistently supported this idea. A recent review found that children and teenagers who regularly consumed more sugar and sugary drinks were slightly more likely to show symptoms associated with attention deficit hyperactive disorder (ADHD). However, this does not mean that sugar causes ADHD or hyperactivity, as many other factors may also play a role.
Children often seem especially energetic after eating sweets at birthday parties, but excitement, games and being with friends are also likely to contribute. This makes it difficult to separate the effects of the food from the effects of the occasion.
This does not mean that sugar is unimportant. Excessive consumption of free sugars - those added to foods and drinks, as well as sugars naturally present in honey, syrups and fruit juice remains a public health concern.
Dr Emma Derbyshire's top tips to help children maintain steady energy throughout the day:
Start the day with a balanced breakfast. Choose foods that combine wholegrains with protein, such as porridge with milk, wholegrain toast with egg, or a lower-sugar cereal with milk and fruit.
Include protein and fibre with meals and snacks. Combinations such as wholemeal toast and egg, oatcakes and cheese, apple and yoghurt, wholegrain crackers and hummus can help provide more sustained energy.
Swap refined carbohydrates for wholegrain options. Wholemeal bread, brown rice and wholegrain pasta provide fibre, which helps slow digestion and provide more sustained energy.
Limit or swap sugary drinks and snacks. Foods and drinks high in free sugars are often less filling than meals containing fibre and protein, meaning children may become hungry again sooner. Opt for lower-sugar alternatives where available.
Offer regular meals and healthy snacks. Eating regularly throughout the day can help maintain energy levels and reinforce play, learning, and physical activity.
Keep children hydrated. Even mild dehydration can affect concentration and energy, so encourage water as the main drink between meals.
Final thoughts
Children's energy naturally rises and falls throughout the day. Rather than worrying about "energy spikes", parents should focus on a nutritious breakfast, regular meals, wholegrain foods, protein, fruit and vegetables, good hydration and adequate sleep. These simple habits provide the foundations for healthy growth, learning and lifelong eating habits.
References
- Caroline Walker Trust (2010) Eating well for 5-11 years olds. Practical guide pg 15. Available at: https://www.cwt.org.uk/wp-content/uploads/2015/02/CHEW-5-11Years-PracticalGuide.pdf
- Xue H et al. (2026) Associations Among Lifestyle Behaviours, Academic Achievement, and Physical Diseases in Adolescents: A Cross-Lagged Network Analysis. Nutrients18(3):440.
- BBC Bitesize (2026) Nutrition and life-stages. School-aged children (4 to 11 years old). Available at: https://www.bbc.co.uk/bitesize/guides/z7yttv4/revision/1
- Farsad-Naeimi A et al. (2020) Sugar consumption, sugar sweetened beverages and Attention Deficit Hyperactivity Disorder: A systematic review and meta-analysis. Complement Ther Med 53:102512.
