Nutrition strategies to set your kids (and you) up for a great school year

With school starting back soon, I wanted to share some simple, practical nutrition strategies to help your kids thrive this year, and keep the house calm. And really, the same principles work for you. As a mum myself, I know mornings can be chaotic, so these tips are designed to be realistic and doable, even on the busiest days.

Start the day with a protein focus

The single most impactful thing you can do is include protein at breakfast. It helps stabilise blood sugar, supports focus and concentration, keeps kids fuller for longer & supports good sleep. Always think “what protein can we start with” e.g. eggs, yoghurt, cheese, legumes, meat, then “how can I make it more supportive with fruit, veg, healthy fats & healthy grains”.

Quick protein options – portions vary depending on age and size of child:

• Eggs, whatever way you like them - scrambled, boiled, fried, omelette. 2-3 eggs depending on the age. Pair with a slice of wholegrain or sourdough toast and some fruit

• Greek yoghurt with berries and sugar free granola

• Nut butter on wholegrain toast - Greek yoghurt on the side

• Chief, True or Mayvers bars (a cleaner option for rushed mornings)

• Smoothie - a great way to add in healthy fats like avocado, nuts or seeds. Other great additions are cottage cheese, protein powder (sometimes), berries, spinach. Check no added sugars, additives etc. in protein powder. Ask me if you want to know. 

• Leftover chicken or meat and veggies from dinner

• Cheese and wholegrain crackers

• Falafels

• Pre-cooked butcher sausage 

Pair protein with complex carbs (oats, wholegrain bread, fruit) rather than sugary cereals or white toast for sustained energy.

Hydration matters more than you think

Many kids arrive at school already dehydrated, which can impact concentration, mood, emotional regulation and energy levels. Kids aged 4-8 need about 1.2L daily, while 9-13 year olds need 1.4-1.6L. Adjust upwards on these hot days.

Easy hydration wins

• Fill their water bottle the night before and pop it in the fridge

• Add flavour to make it more appealing (this can increase intake by up to 50%)

• Send a frozen water bottle in summer. It'll thaw by lunchtime

• Set a goal: finish one bottle by lunch, refill for the afternoon

Lunchbox life-savers

Look for clean options like these that you can use on repeat. I also love leftovers reheated in a thermos if appropriate for your child.

Watch for these signs that nutrition might need adjusting

Physical signs

• Regular headaches or complaints of feeling dizzy

• Bloating or tummy troubles

• Constipation or irregular bowel movements

• Low energy, especially in the mornings

• Trouble falling asleep or staying asleep

• Skin irritations

Behavioural signs

• Emotional meltdowns or irritability (especially after school)

• Difficulty concentrating or focusing

• Extreme hunger or constantly asking for snacks

• Food refusal or very picky eating

• Anxiety

These often improve significantly with better blood sugar balance through regular, balanced meals and snacks.

Calming school anxiety through nutrition

If your child is feeling anxious about returning to school, nutrition can actually help.

Blood sugar stability = emotional stability

• Regular meals and snacks prevent blood sugar crashes that amplify anxiety

• Avoid sending them to school on an empty stomach or with just sugary cereal

Include magnesium-rich foods:

• Dark chocolate (70%+)

• Nuts and seeds

• Wholegrain bread

• Leafy greens

• Bananas

Support gut health (the gut-brain connection is real!):

• Probiotic yoghurt - Greek is great

• Fermented foods where possible

• Plenty of fibre from a variety of fruits, vegetables, and wholegrains

 Other anxiety-calming strategies:

• Maintain consistent meal and bedtime routines in the lead-up to school

• Involve them in lunchbox prep – it gives them a sense of control

• Practice deep breathing together before school

Perfect is not the goal

You don't have to do everything perfectly. What is perfect anyway?!? Pick ONE thing from this newsletter to focus on this week. Maybe it's adding protein to breakfast, or prepping egg muffins on Sunday. And some kids take time to adapt to change. Small, consistent changes make the biggest difference. Observe any differences as you go.

I can help if you need

If you're concerned about your child's eating, energy levels, concentration, or mood, individualised nutrition support can make a real difference. I work with families to create practical, sustainable strategies that fit into real life.

I support adults too with my main focus areas being ADHD, perimenopause and metabolic health. Reply to this email to organise a chat or book in here

Here's to a fantastic school year!