Boost the kids’ back to school brain power

With ‘back to school’ time on the horizon, we’re all hoping to give our children the very best start for the new academic term. And there’s never been a more important time to look to nutrition to help your child rise to the challenges of starting a new school year.

Research shows that nutrition plays an important role in concentration and brain function, so ensuring your child gets a really nutritious lunch will not only keep them healthy, but may also boost their classroom performance too.

Rita Stoffaneller, Senior Nutritionist from Efamol, comments: “Every parent wants their child to achieve the best they can in school, and to help give them the best start possible. Evidence suggests we can begin by looking to the foods they eat. Avoiding common food additives - which may have a detrimental effect on children’s behaviour, and considering a good quality supplement of omega-3 fish oils, which have been linked to improvements in learning ability, concentration and behaviour, are just some of the changes you can make to help give your child the brain boost they need to be on top form this year”

Getting children to eat healthier foods can be tricky, so try these lunch box tips to help your child eat for an A grade:

Make sandwiches slow-burners

Wholegrain bread releases energy more slowly than bread made with refined white flour, ensuring your child stays well fuelled throughout the day. Use wholemeal or granary bread, pitta, or tortilla wraps and try fillings such as cheese (in moderation) as it’s a good source of calcium, and tomato, tuna and sweetcorn or egg and cress. Whole grain pasta or rice salads also make a nice change from sandwiches.

Maximise on oily fish such as sardines, salmon or fresh tuna

Oily fish is rich in omega-3 fatty acids, which are linked to improving concentration, learning ability and hand-to-eye coordination. The Government advises that we eat two portions of fish a week, one of which should be oily fish. If you are concerned your child isn’t eating enough, you can easily boost their intake with a daily omega-3 and 6 supplement, such as Efalex.

Avoid fizzy drinks, sweets and snacks with additives

Artificial colourings, flavourings and E numbers can affect children’s behaviour in the classroom. Try home-made smoothies, natural yoghurt, or dried fruit and nuts instead of sugar laden snacks, and ease off fizzy drinks and squash by encouraging them to drink more water.

An apple a day keeps the doctor away

Make sure your child gets their ‘five a day’ fruit and vegetable essentials, which will not only help to make them look and feel good but can help boost their immune system, keeping classroom bugs at bay. As children often want maximum time in the playground, make eating easy for them by peeling clementines and cutting up fruit. A fruit salad incorporating different types of fruit is best – a little lemon juice will help stop apples from browning.

Pack in a whole grain cereal bar

Cereals are rich in B vitamins which can be useful for supporting the nervous system, while fibre helps to boost the digestive system. A fruit bar made with oats is a great lunch box addition, but choose varieties with no added sugar and packed full of nuts, fruits and wholegrains.

Give them a daily dose of dairy

Dairy products are rich in calcium which is important for developing bones and healthy teeth, and protein which is important for growing children. Cheese, yoghurt and fromage frais, milk and homemade smoothies, made with yoghurt and fruit, are all excellent ways to give your kids a dose of dairy.

Get kids involved

Finally, let your children get involved in the preparation of their lunchbox by helping them cut their sandwiches into unusual shapes, or make faces out of their salad. Tuck in a surprise like a note, sticker or joke to make lunch time fun.