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

The food we eat plays a crucial role in our physical and mental well-being and influences our ability to learn.

For this reason, it is crucial that your child receives a balanced packed lunch to support his or her development.

And now experts at Bulk.com have told FEMAIL which foods to eat and avoid in a packed lunch, ultimately improving your child’s learning experience and overall school journey.

Abigail Roberts, sports nutritionist, told Femail that using products such as kefir, spinach, tuna and bananas can combat brain fog, boost energy levels and promote clearer thinking in the classroom.

Here, she reveals the 9 foods that can improve your child’s performance in school.

Kefir

Kefir is a cultured and fermented milk that has a similar taste to yogurt – and is naturally rich in calcium and gut-supporting probiotics.

Fruit-flavored versions can be purchased in supermarkets and given to children in place of standard yogurt or cottage cheese.

Thanks to probiotic cultures, consuming Kefir can also prevent and treat stomach complaints.

Baby spinach

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

Iron is especially good for energy because it helps make red blood cells, which transport oxygen throughout the body.

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

Bananas

Bananas are easy to use in a packed lunch because no preparation is required.

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

This makes bananas the perfect snack for a morning break.

Avocado

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 make a perfect addition to a lunch box – and a healthier alternative to a packet of chips.

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

Tuna

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

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

You can use tuna for a homemade sandwich spread or pasta salad and it will keep for two to three days in the refrigerator. Be sure to choose fish in spring water rather than brine or oil, which are high in salt and fat.

Whole wheat bread or pasta

Whole grains are an excellent source of fiber, a carbohydrate that children don’t get enough of.

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

Regular white bread and pasta can easily be replaced by whole wheat varieties.

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

Chickpeas

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

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

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

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

Grapefruit (citrus fruits)

Citrus fruits, especially grapefruit, are high in vitamins C and A. As 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 peels will do. For those who like sour sweets, try squeezing lemon juice over the segments.

Dried mango

Dried mango is a fantastic alternative to sweets thanks to its chewy, sweet taste.

Mango not only contains a lot of vitamin C and dietary fiber, but is also beneficial for immunity.