Reality: Think about what you are like when you’ve missed your lunch. Are you happy or irritable? Children are like this too. They need regular meals and snacks throughout the day (3 meals/day and 2-3 snacks/day).

Eating regular meals and snacks (2-4 hours apart) can help maintain more stable energy levels throughout the day.

Eating whole foods that are high in fibre provide lasting energy compared to foods either low in fibre or high in sugar that result in only short term energy – when the energy runs out, the irritability kicks in.

Read tips for easy whole food snacks and meals.

Reality: There seems to be a bad reputation surrounding carbohydrates, but they are the muscle and brain’s main source of energy. Without their energy to fuel your body, the protein in your muscle will break down into glucose (sugar) so your brain and muscles can keep on working.

Aim for whole grains like brown rice, whole wheat pasta, whole grain breads, bulgur, quinoa, etc. Whole grains provide your body with the added benefits of fibre, vitamins and minerals, and promote the beneficial bacteria in your gut.