The Importance of a Good Diet - What’s in our Lunchboxes at School?

It’s easy to overlook just how much our diet impacts our overall health, but what we eat can play a big role in how we feel, think, and even learn. No judgement here - we know everyone’s busy, and we’re all doing our best. We’re not suggesting your child needs a fancy, gourmet meal every day, but what goes into those lunchboxes plays a bigger role than we might realise! 

The Gut-Brain Axis (Simplified!)

Ever heard of the gut-brain axis? It’s a fancy term, but all it means is that the brain and gut are connected. Think of your gut like a second brain - it influences how you think, your mood, and how you focus in class. A healthy gut supports better concentration and less stress, which is exactly what our kids need to thrive at school. When we fuel the gut with nutritious foods, it sends all the right signals to the brain, helping them stay sharp and alert. 

Why a Good Diet Matters for Learning 

The right foods can help kids focus, process information better, and even improve memory. On the flip side, foods high in sugar, unhealthy fats, and additives can have the opposite effect. You might notice your child becoming more irritable or tired after lunch, and that may be because their body is struggling to process sugar etc. 

For example, sugary snacks give a quick burst of energy but lead to an energy crash soon after, leaving kids feeling sluggish and unfocused. Foods like chips, sugary drinks, and pastries can also affect mood and behaviour, leading to restlessness or lack of concentration. On the other hand, whole grains, lean proteins, fruits, and vegetables provide steady energy throughout the day, supporting better focus and learning.      

What Should Be in Our Lunchboxes? 

A good lunch doesn’t have to be complicated. Simple swaps can make a big difference. Overall, try including the following: 

• Proteins such as chicken, turkey, or plant-based options like beans or tofu to support brain function.
• Whole grains like whole wheat bread or brown rice to keep energy levels steady.
• Fruits and veggies for essential vitamins and fibre to keep the gut and brain working well together.
• Healthy fats like avocado, which is great for brain health and learning.

Snack Ideas that support concentration and sensory regulation (Occupational Therapist approved!)

Depending on your child's sensory needs, some may seek out sensory input through their food e.g. crunchy foods like carrots, cucumber, or crackers (which is often the case for our kids with ADHD!) It can be useful to incorporate snacks that suit your child's sensory needs and improve focus and concentration. 

Crunchy Snacks:

• Carrot sticks, celery, and cucumber slices: The crunchy texture can help with focus.
• Whole-grain crackers or rice cakes: These are great for energy and concentration, with added fibre for steady blood sugar levels.
• Apple slices or pears: Both crunchy and naturally sweet, making them a healthy alternative to sugary snacks that our kids often crave. 
• Popcorn: A light and crunchy snack that keeps kids engaged without too much sugar or unhealthy fat.

Protein-Packed Snacks:

• Nuts or trail mix (for kids without allergies): Protein helps with brain function and can keep energy levels stable throughout the day.
• Cheese sticks or slices: Packed with protein and healthy fats, cheese is a simple, portable snack for concentration.
• Boiled eggs: These are easy to prepare and a great source of protein to keep kids full and focused.

Energy-Boosting Options:

• Greek yoghurt with berries: Full of protein and probiotics, it’s great for gut health, which can help concentration.
• Nut butter on apple slices or whole grain toast: A perfect mix of healthy fats and fibre for sustained energy.
• Hummus with veggie sticks: A delicious way to sneak in some extra fibre and protein.

By making mindful choices about what’s in our kids' lunchboxes, we’re setting them up for success throughout the day. Healthy, balanced meals help keep them focused, energised, and ready to take on the school day!