What does a child really need in the morning before going to school? Not necessarily cereals, packaged bars or toast, but a traditional, warm dish that grandmothers once prepared almost instinctively.
Emeritus Professor of Medicine at the University of Athens, Antonia Trichopoulou, reminds us that the best breakfast according to the Mediterranean dietary philosophy is trachanas. Speaking on Greek public television ERT, the professor referred to dietary excesses during the holidays, childhood obesity and modern food choices that often distance children from real, nutritious foods. While a few indulgences are not harmful, the problem, as she noted, begins when snacking and heavily processed foods become a daily habit.
Why trachanas is so beneficial
Trachanas is a traditional Greek food with a long history and is rich in:
• complex carbohydrates that provide energy
• protein, especially when cooked with milk
• probiotics that support gut health
• micronutrients essential for growth
In contrast to toast, which the professor explained is not an ideal breakfast option, trachanas offers steady energy, keeps children full without sugar spikes and helps them start the day warm, with a satisfied stomach and a clear mind. She also stressed that many ultra-processed foods contain additives and enhancers that encourage faster consumption without providing real satiety.
“Children don’t listen to rules. They follow examples”
From the kitchen to daily movement, lifestyle at home largely shapes children’s eating habits. Trichopoulou was clear: children are influenced far more by what they see and experience than by instructions or prohibitions.
Put simply, if parents frequently choose ready-made meals, ultra-processed products and quick fixes, this becomes the child’s model. If, however, the breakfast table includes trachanas, yogurt with honey, fruit or a warm soup, then healthy eating becomes the norm.
The strength of the Mediterranean kitchen
The professor also reminded viewers that traditional Greek nutrition is not only about what we eat, but also when and how much. Festive meats and rich dishes have always been part of tradition, but on special occasions rather than every day. Balance lies in bringing back legumes, vegetables, whole grains and regular physical activity into everyday life.
