I’m a nutritionist – these are the 9 packed 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, influencing our ability to learn.

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

And now, Bulk.com experts have told FEMAIL the recommended foods to include and avoid in a packed lunch, improving your child’s learning experience and overall academic journey.

Incorporating foods such as kefir, spinach, tuna, and bananas can combat brain fog, improve energy levels, and promote clearer thinking in class.

FEMAIL reveals here the 9 foods that can improve your child’s academic performance.

Kefir

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

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

Thanks to probiotic cultures, consuming kefir can also prevent and treat stomach aches.

Baby spinach

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

Iron is especially valuable for energy because it helps create red blood cells that carry oxygen throughout the body.

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

Bananas

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

The fiber in the fruit helps the body slowly absorb natural sugars and prevent an energy crash.

This makes bananas the perfect snack for a morning break.

Lawyer

Avocado is a complete and nutritious fruit, containing vitamins C, E, K, B3, B5 and B6, as well as CoQ10, essential for cognitive function and development.

Homemade guacamole with pitta or oven-roasted tortillas would make a perfect addition to a lunchbox – 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 making ahead.

Tuna

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

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

Tuna can be used to top a homemade sandwich or pasta salad, and can be stored in the refrigerator 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.

Wholemeal bread or pasta

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

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

Regular white bread and pasta can be easily replaced with whole grain varieties.

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

Chickpeas

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

Chickpeas are a great source of protein and can be made into hummus, pairing 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 plant-based protein sources (beans, lentils, or tofu) each day instead of just one animal protein source (egg, chicken, or fish).

Grapefruit (citrus)

Citrus fruits, especially grapefruit, are rich in vitamins C and A. As flu season approaches, they can boost your child’s immune system.

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

If the grapefruit is too bitter, oranges or small citrus fruits will suffice. For those with a sweet tooth, try squeezing lemon juice over the segments.

Dried mango

Dried mango is a fantastic alternative to candy thanks to its chewy and sweet flavor.

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