Head of Secondary fortnightly blog

A balanced breakfast helps children stay focused and alert during morning lessons. Meals that include whole grains, fruits, and a source of protein, such as eggs, yogurt, or legumes, provide lasting energy. Even a simple roti canai with dhal offers protein and fibre to keep energy levels steady. Try to avoid skipping breakfast or relying on sugary options, as these can lead to fatigue and difficulty concentrating.

Lunch should include a mix of vegetables, lean proteins, and healthy carbohydrates. Simple home-packed meals with rice, noodles, or bread paired with vegetables and protein are excellent choices. For snacks, fresh fruit or wholegrain crackers are better alternatives to processed foods high in sugar or salt. Traditional kuih made with natural ingredients can also be enjoyed in moderation.

Encourage your child to drink water throughout the day, as hydration supports both mental clarity and physical comfort. Sweetened drinks can be enjoyed occasionally, but water should remain the go-to choice. Teh tarik and other sweetened beverages are delicious, but best kept as special treats.

Children learn best by example. Involving them in meal planning and preparation can spark curiosity and build lifelong habits. Talking about the benefits of different foods and encouraging variety helps too. Mealtimes are also a wonderful opportunity to connect as a family and reinforce positive routines.

We recognise that every family has its own schedule and preferences. The goal isn’t perfection, it’s consistency. Small, thoughtful changes can make a big difference in your child’s health and learning.

Together, we can create an environment, both at school and at home, where healthy choices are encouraged and celebrated.