Article

Better Meals, Better Grades?

3-min read

Updated on 2026-2-27

Author: AIA Health Proposition Team  

Is your child often restless or struggling to concentrate at school? Believe it or not, what your child eats daily has a huge impact on their academic performance. Nutrition experts emphasise that the ages between 5 and 15 are the golden years for brain development¹. A poor diet during this critical period can negatively affect memory, language, emotions, and learning abilities.

Diet and Concentration: Three Hidden Health Traps

Many foods advertised as healthy actually contain excessive sugars, misleading parents into believing they're nutritious choices. Foods high in sugar can cause fluctuations in blood sugar levels, leading to mood swings and difficulty concentrating². Here are three common examples to watch out for:

1. Processed Fruit Juices: A Hidden Sugar Trap

Research reveals that processed fruit and vegetable juices contain around 10g of free sugar per 100ml—higher than carbonated drinks, which contain about 8g per 100ml. In fact, just one 250ml serving of fruit juice can contain up to 25g of sugar, equivalent to around five sugar cubes³.

2. Energy Bars: Not as Healthy as They Seem

Energy bars and snack bars are often considered healthy snacks for kids and are popular among busy parents as they’re an easy on-the-go option. However, a study by the Consumer Council Hong Kong found that over 90% of energy and snack bars were classified as "high sugar content", with nearly 40% also classified as "high fat"⁴.

3. Flavoured Yoghurt: Delicious but Deceptive

Flavoured yoghurts may appear to be nutritious, but they can also contain high amounts of sugar. The Consumer Council Hong Kong tested 45 popular yoghurt products and found sugar content ranging dramatically from 3.3g up to 18.8g per 100g—a nearly fivefold difference⁵.

Food for Thought: Three Nutrients to Improve Focus

While avoiding hidden sugars can significantly improve your child's concentration, it's equally important to proactively choose foods that nourish their developing brain. Incorporating specific nutrients into everyday meals can support better focus, memory, and mood stability. Here are three essential nutrients you can easily include to help your child thrive at school:

1. Omega-3 Fatty Acids (DHA & EPA): Brain-Booster

Studies show that children who consume around 450mg of DHA and EPA per day (key Omega-3 components) have improved attention spans and memory⁶. Fatty fish, nuts, and seeds are excellent sources.

Meal Idea:
Start the day with a delicious Brain Booster Onigiri—brown rice balls stuffed with salmon and decorated with seaweed shapes. Pair it with a glass of oat milk or nut-based yoghurt.

2. Iron and Zinc: Minerals for Concentration

Iron transports oxygen to the brain⁷, while zinc supports memory and nerve function⁸. A deficiency in these minerals can cause fatigue, poor focus, and mood swings. Good sources include red meat, egg yolks, and cheese.

Meal Idea:
Pack a fun Superhero Lunchbox featuring a beef and steamed egg rice bowl or a cheese wholemeal sandwich. Add superhero-themed utensils to keep things exciting for your child.

3. Complex Carbohydrates: Slow and Steady Energy

Whole grains such as oats, brown rice, and wholemeal bread provide steady, long-lasting energy. They help maintain stable blood sugar levels⁹, improving your child's alertness and concentration in class.

Meal Idea:
Create a Smart Snack Box filled with wholemeal biscuits, unsweetened nuts, and dried fish. Making these snacks together can also boost your child's interest in healthy eating.

Eating Well Is the Key to Learning Well

Good nutrition is fundamental to better focus and academic achievement. By thoughtfully incorporating these nutritious ingredients into daily meals, parents can help their children thrive at school—and beyond.

AIA's Warm Reminder

AIA understands that every parent deeply cares about their child's healthy growth and development. With our exclusive OptimaCEO Medical Plan, we offer comprehensive health protection for children from birth, ensuring peace of mind about your child's future health.

Additionally, our dedicated Child and Adolescent Growth and Development Support Hotline^a provides professional guidance on behaviour, cognitive, and emotional development, supporting healthy parent-child relationships and emotional well-being. Whenever challenges arise, we're here to help you navigate them together.

What's more! As an AIA Vitality^b member, you can enjoy 20% off when purchasing Marketplace Fresh Fruits and Vegetables vouchers, and earn up to 400 AIA Vitality Points each month—helping you feed your family with fresh, nutritious food while staying on track with your wellness goals.

^a.Child and Adolescent Growth and Development Support Hotline is provided in Hong Kong by the designated third-party service providers engaged by AIA and is not applicable to Macau Region, subject to change from time to time at our discretion.

^b.AIA Vitality membership is only available for Hong Kong and Macau customers. The applicants for AIA Vitality must be 18 years old or above and must be the insured of the in-force policy of an AIA Vitality insurance product. The annual membership fee of AIA Vitality may vary at any time without prior notice. For details related to the membership fee and the partnership offers, please visit aia.com.hk/aiavitality and respective benefit guide for details.

^1.Jose M Saavedra, Andrew M Prentice. The Impact of Sugar Consumption on Stress-Driven, Emotional, and Addictive Behaviors. 2022

^2.Angela Jacques, Nicholas Chaaya, Kate Beecher, Syed Aoun Ali, Arnauld Belmer, Selena Bartlett. 2023. The Impact of Sugar Consumption on Stress-Driven, Emotional, and Addictive Behaviors. 2019

^3.Lok Yin Chan,Daisy H. Coyle,Jason H. Y. Wu,Jimmy Chun Yu Louie. Total and Free Sugar Levels in Hong Kong Packaged Foods. 2021

^4.消費者委員會. 能量棒及小食棒高糖高脂小心越食越肥. 2020

^5.消費者委員會. 乳酪糖含量相差可近5倍慎防高遊離糖損健康. 2017

^6.van der Wurff ISM, Meyer BJ, de Groot RHM. Effect of Omega-3 Long Chain Polyunsaturated Fatty Acids (n-3 LCPUFA) Supplementation on Cognition in Children and Adolescents: A Systematic Literature Review with a Focus on n-3 LCPUFA Blood Values and Dose of DHA and EPA. 2020

^7.Gao, Q., Zhou, Y., Chen, Y., Hu, W., Jin, W., Zhou, C., … Lin, W. Role of iron in brain development, aging, and neurodegenerative diseases. Annals of Medicine. 2024

^8.Bhatnagar S, Taneja S. Zinc and cognitive development. 2001

^9.Muhammad Tayyab Arshad, Sammra Maqsood, Rawan Altalhi, Ghalia Shamlan, Isam A. Mohamed Ahmed, Ali Ikram, Muhammed Adem Abdullahi. Role of Dietary Carbohydrates in Cognitive Function: A Review. 2025

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Better Meals, Better Grades?

Diet and Concentration: Three Hidden Health Traps

1. Processed Fruit Juices: A Hidden Sugar Trap

2. Energy Bars: Not as Healthy as They Seem

3. Flavoured Yoghurt: Delicious but Deceptive

Food for Thought: Three Nutrients to Improve Focus

1. Omega-3 Fatty Acids (DHA & EPA): Brain-Booster

2. Iron and Zinc: Minerals for Concentration

3. Complex Carbohydrates: Slow and Steady Energy

Eating Well Is the Key to Learning Well