Nutritionist shares lunch-friendly foods to improve kid's performance

Nutritionist shares lunch-friendly foods to improve kid's performance

I’m a nutritionist – these are the 9 packed lunch friendly foods that can improve your child’s performance in school 

  • Experts at revealed the recommended foods to enjoy as a lunch
  • Read more: Here are seven foods you should be eating to keep your brain healthy

The food we eat plays a crucial role in our physical and mental well-being, influencing our capacity for learning.

For this reason, providing your child with a nutritionally balanced packed lunch is vital to support their development.

And now experts at told FEMAIL the recommended foods to include and avoid in a packed lunch, ultimately enhancing your child’s learning experience and overall school journey. 

Incorporating items such as kefir, spinach, tuna and bananas can combat brain fog, enhance energy levels and promote clearer thinking in the classroom.

Here FEMAIL reveals the 9 foods which can improve your child’s performance at school.  

Experts at have outlined the recommended foods to include and avoid in a packed lunch, ultimately enhancing your child’s learning experience and overall school journey (stock image) 


Kefir is a cultured and fermented milk that has a similar taste to yoghurt – and it’s naturally high in calcium and gut-supporting probiotics.

Fruit-flavoured versions may be purchased from supermarkets and given to children instead of standard yoghurt or fromage frais.

Due to probiotic cultures, consuming Kefir can also prevent and treat upset tummies.

Baby spinach

Spinach is an excellent source of vitamins A, C, K1, folic acid and iron.

Iron is especially great for energy as it helps create red blood cells, which carry oxygen around the body.

Replacing lettuce in sandwiches with washed and dried baby spinach is a fantastic way to boost your child’s nutrient intake without them knowing.


Bananas are easy to include in a packed lunch as no preparation is required.

The fruit’s fibres help the body absorb the natural sugars slowly and prevent an energy crash.

This makes bananas the perfect snack for a morning break.


Avocados are a well-rounded and nutritious fruit, containing vitamins C, E, K, B3, B5 and B6, as well as CoQ10, which is essential for cognitive function and development.

Homemade guacamole with oven-roasted pitta or tortillas would make a faultless addition to a lunch box – and a healthier alternative to a packet of crisps.

This snack can be stored in an airtight container for up to a week, making it perfect for prepping in advance.


Tuna is an excellent source of protein and extremely low in fat. But, most importantly, it is high in long-chain omega 3s (LC Omega-3s).

High levels of LC Omega-3s are found in many saltwater fish, including salmon and mackerel. It is vital for promoting eye health and brain development.

Tuna can be used for a homemade sandwich filler or pasta salad, lasting in the fridge for two to three days. Be sure to opt for fish in spring water rather than brine or oil, which are high in salt and fat.

Wholegrain bread or pasta

Wholegrains are an excellent source of fibre, a carbohydrate that children do not get enough of.

These foods are high in manganese, a mineral essential for calcium absorption, which is crucial for bone health.

Regular white bread and pasta can be easily substituted with wholegrain varieties.

Surprisingly, popcorn is also a wholegrain, making it a healthy snack for your little one.


Protein is vital for children as the amino acids help them grow and develop properly.

Chickpeas are a terrific source of protein and can be turned into hummus, pairing well with carrots, bell peppers or cucumber.

It is essential for the protein source to contain all nine essential amino acids, especially if your family follows a vegetarian or vegan diet.

Vegetarians or vegans must give their children two sources of plant-derived protein (beans, lentils or tofu) each day instead of just one animal protein source (egg, chicken or fish).

Grapefruit (citrus fruits)

Citrus fruits, in particular grapefruit, are high in vitamin C and A. As the flu season approaches, these can boost your child’s immune system.

Studies have also shown that grapefruit can prevent insulin resistance, reducing the risk of type 2 diabetes.

If grapefruit is too bitter, oranges or easy peelers will suffice. For those who like sour sweets, try squeezing lemon juice over the segments.

Dried mango

Dried mango is a fantastic alternative to candy thanks to its chewy, sweet flavour.

Not only is mango high in vitamin C and dietary fibre, but it is also beneficial for immunity.

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