Back to school nutrition: Helping kids (even fussy eaters) thrive!

The school year is here again - new shoes, new pencils, and new lunchboxes to fill! But let’s be honest: feeding kids well during the busy school term can feel like a full-time job. Between fussy eaters, peer pressure, and the ease of grab-and-go snacks, it’s no wonder many parents feel stuck.

The society our children are in now makes it harder than ever to be healthy. Staying indoors, eating processed foods, and sipping on sugary drinks has become the norm.

The truth is, excess sugar, low fibre, too much screen time, and too little movement have all contributed to rising health issues in children - ranging from poor immunity to eczema, anxiety, and gut imbalances. But here’s the good news: small, consistent changes at home make a big difference.

And the best part? Our kids learn most from what they see us do. As parents, we teach by example - when we sit down for family meals, cook simple real foods, and make water the go-to drink, we are planting lifelong habits.

So how can we get key nutrients into kids - especially those who would rather hide their broccoli under the table? Let’s break it down.

The golden rules of kids’ nutrition 

1. Keep it REAL

Children’s bodies work best when fuelled with real, whole foods - not packets or freezer fillers.

• Real food = stable energy, better focus, fewer sugar crashes.
• Cooking from scratch doesn’t need to be complicated (think boiled eggs, veggie sticks, leftover roast chicken).

Fun fact: Kids who eat home-cooked meals regularly are less likely to be overweight and more likely to have better grades.

2. Prioritise protein (especially at breakfast)

Protein is the superhero nutrient for growing bodies and brains. It balances blood sugar, boosts attention, and steadies moods.

 Quick breakfast wins:

• Hard-boiled eggs + fruit
• Overnight oats with nuts & seeds
• Wholegrain pancakes with yoghurt & berries
• Smoothie with fruit, spinach, and protein boost

Did you know? Kids who eat more protein at breakfast have better memory and focus at school.

3. Cut back on sugar

Sugar sneaks in everywhere - cereals, yoghurts, sauces – not just sweets.

Smart swaps:

• Choose whole fruit over juice
• Read labels (anything ending in -ose = sugar)
• Cook simple snacks at home (like oat & banana muffins)
• Replace sugary sauces like ketchup with healthier alternatives (Primal Kitchen has a great low sugar ketchup version!)

Children in the top fifth for sugar consumption score 25% lower on IQ tests than those who eat the least.

4. Choose the right fats

Healthy fats = brain food for focus, calm, and learning.
Good sources: oily fish, eggs, nuts, seeds, avocado, olive oil.
Skip the trans fats found in pastries, margarine, and fast food.

The human brain is 60% fat - the right fats literally build your child’s brain!

5. Eat the rainbow 

Different colours = different nutrients. A rainbow each week covers all bases.

Fun ideas:

• Add grated carrot into muffins
• Make smoothies with “hidden” spinach
• Build colourful lunchbox skewers with fruit & cheese

Just one extra portion of fruit or veg a day is linked to better mental health in children.

6. Support a happy tummy

A healthy gut = stronger immunity, better moods, and fewer sick days.

Feed the microbiome with:

• Fibre-rich foods (beans, lentils, oats, veg, wholegrains)
• Fermented foods (yoghurt, kefir, miso, sauerkraut)

Around 70% of the immune system lives in the gut—so a fibre-filled diet keeps your child well.

7. Hydration: the forgotten nutrient

Water is the ultimate brain fuel. Even mild dehydration can affect concentration and memory.

Ideas: fruit-infused water, coconut water, herbal teas.

Your child’s brain is 75% water - so keep topping it up!

 Fussy eaters: tried & tested tricks

Some kids love their greens. Others? Not so much. Here are some strategies that actually work:

• Smoothies: Blend spinach, avocado, or even cauliflower into a berry smoothie. Bonus: great for sneaking in fish oil or probiotics too. Open up your supplement capsules into a smoothie if you have been recommended a kids multi for an extra nutrient boost.
• Hidden Veg: Grate carrot, zucchini, mushrooms into Bolognese, add mushrooms and artichokes into mince, or blend broccoli into cheese sauce.
• Nature’s multivitamin: grate some organic livers into Bolognese for an extra nutrient boost
• Veggie Swaps: Cauliflower “rice,” sweet potato chips, or broccoli pizza bases are all fun ways to incorporate more veg into the diet
• Get Them Involved: Kids are more likely to try foods they helped cook or shop for.
• Repetition Matters: It takes 8–10 exposures before a child may accept a new food—so don’t give up!

Did you know? Even letting a child touch or lick a new food (without pressure to eat) counts as progress.

Building a balanced meal

Think of every meal as five simple building blocks:

1. Protein – chicken skewers, eggs, meatballs, lentils, tofu, yoghurt, cheese, fish, prawns
2. Base – wholegrain bread and wraps, bean pastas, quinoa, sweet potato
3. Veg & Fruit – colourful sticks, roasted veg, berries, apple slices
4. Healthy Fats – hummus, avocado, olives, nuts & seeds
5. Sweet Finish – dark choc square, fruit dipped in chocolate, seed-based cookies, date with some nuts

Pro tip: pairing protein + fibre + fat keeps blood sugar stable, which means better behaviour and focus in class.

The big picture: small steps add up

Here’s the secret: you don’t need to overhaul your child’s diet overnight. In fact, aiming for “perfect” usually backfires. Instead, focus on one or two small changes at a time - like swapping juice for water, or adding one more veggie to dinner. Over weeks and months, these small steps add up to big wins.

And remember: kids copy us. If we snack on fruit, drink water, and sit down for family meals, they will too.

Final thoughts

Back-to-school nutrition doesn’t have to be overwhelming. By keeping meals simple, prioritising whole foods, and getting creative with fussy eaters, you can set your child up for better focus, resilience, and wellbeing - all year long.

If you’d like personalised support with your child’s nutrition, reach out. Together we can build healthy habits that last a lifetime.

Here’s to happy, nourished, and thriving kids this school year!