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

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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 important to provide your child with a balanced packed lunch to support their development.

And now experts from Bulk.com told FEMAIL which foods to include and avoid in a packed lunch to ultimately improve your child’s learning experience and overall journey to school.

Abigail Roberts, sports nutritionist, told Femail that using products like 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 academic performance.

Experts at Bulk.com have listed the recommended foods to include and avoid in a packed lunch to ultimately improve your child's learning experience and overall journey to school (stock image).

Experts at Bulk.com have listed the recommended foods to include and avoid in a packed lunch to ultimately improve your child’s learning experience and overall journey to school (stock image).


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 as gifts to children in place of traditional yogurt or cream cheese.

Due to probiotic cultures, consuming kefir can also prevent and treat stomach upsets.

Baby spinach

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

Iron is particularly good for energy because it helps form red blood cells, which carry oxygen throughout the body.

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


Bananas are easy to incorporate into a packed lunch because no preparation is required.

The fruit’s fiber helps the body absorb natural sugar slowly and prevent an energy crash.

Bananas are the perfect snack for your morning break.


Avocados are a balanced and nutritious fruit that contain 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 would be a perfect addition to a lunchbox – 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 is an excellent source of protein and extremely low in fat. Above all, it is rich in long-chain omega-3 fatty acids (LC Omega-3).

Many saltwater fish, including salmon and mackerel, contain high amounts of LC omega-3 fatty acids. It is important for promoting eye health and brain development.

Tuna can be used for homemade sandwich filling or pasta salad and will last two to three days in the refrigerator. Be sure to choose fish in spring water rather than brine or oil, which contain a lot of salt and fat.

Whole grain 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 calcium absorption and crucial for bone health.

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

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


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

Chickpeas are an excellent source of protein and can be made into hummus, which goes well with carrots, peppers or cucumbers.

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

Vegetarians or vegans must give their children two plant-based protein sources (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 rich 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, thereby reducing the risk of type 2 diabetes.

If grapefruit is too bitter, oranges or simple peelers will do. If you like sour sweets, try squeezing lemon juice over the segments.

Dried mango

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

Mango is not only rich in vitamin C and fiber, but also has a positive effect on immunity.

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