The food we eat plays a crucial role in our physical and mental health, affecting our ability to learn.

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

Now the experts at tell FEMAIL about the recommended foods to include and avoid in a packed lunch, ultimately enhancing your child’s learning experience and overall school journey.

Incorporating items like kefir, spinach, tuna, and bananas can combat brain fog, boost energy levels, and promote clearer thinking in the classroom.

Here FEMAIL reveals the nine foods that can improve your child’s performance in school.

The experts at have identified recommended foods to include and avoid in a packed lunch, ultimately enhancing your child’s learning experience and overall school trip (stock image)


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

Fruit-flavored versions can be bought from supermarkets and given to children instead of plain yoghurt or fresh cheese.

Because of its probiotic cultures, consuming kefir can prevent and treat tummy upset.

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 form red blood cells, which carry oxygen around the body.

Replacing lettuce in sandwiches with washed and dried baby spinach is a great way to increase the amount of nutrients your child is taking in without them knowing.


Bananas are easy to include in a packed lunch because they don’t require any preparation.

Fruit fiber helps the body absorb natural sugars slowly and prevents energy breakdown.

This makes bananas the perfect morning snack.


Avocados are a nutritious, complete fruit, containing vitamins C, E, K, B3, B5 and B6, as well as CoQ10, which is essential for cognitive function and growth.

Homemade guacamole with pita bread or oven-toasted tortillas would make a flawless addition to your lunch box — and a healthy alternative to a packet of potato chips.

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


Tuna is an excellent source of protein and very low in fat. But most importantly, it is high in long-chain omega-3s (LC Omega-3s).

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

Tuna can be used as a filling for homemade sandwiches or pasta salad, and can be kept in the refrigerator for two to three days. Be sure to choose fish in spring water rather than salt water or oil, which are high in salt and fat.

Bread or pasta made from whole grains

Whole grains are an excellent source of fiber, a carbohydrate that children do not get enough of.

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

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

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


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

Chickpeas are a great source of protein and can be made into hummus, along with carrots, bell peppers or cucumbers.

It’s essential that your protein source contains all nine essential amino acids, especially if your family follows a vegetarian diet.

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

Grapefruit (citrus)

Citrus fruits, especially grapefruit, are high in vitamin C and A. As flu season approaches, these items 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, orange or easy peels will suffice. For those who like sour sweets, try squeezing lemon juice over the cut.

Dried mango

Dried mango is a great alternative to dessert thanks to its sweet and chewy flavor.

Not only are mangoes high in vitamin C and dietary fiber, but they are also beneficial for immunity.

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