Back to School Nutrition Basics with Nutritionist Tina Lond Caulk

Get expert tips from nutritionist Tina Lond Caulk to keep your child’s mind sharp, focused, and healthy as they head back to school.

As Summer comes to a close, it’s hard to avoid that classic “back to school” feeling. And, if you have children around that age, you’ll be frantically “ticking off” all the essentials - does last year’s uniform still fit, what’s the new timetable, where are all the water bottles, PE kit and bus passes! The Autumn term can be long, so amongst all this planning, take a moment to consider how you can best support your child’s nutritional needs to help support their brain power, focus and immunity.

In this ultimate guide to kickstarting the next school year, we ask our expert nutritionist and Brand Ambassador Tina Lond Caulk, AKA ‘The Nutrition Guru’ @thenutritionguru, for her advice on the essentials for a strong immunity. Follow these 3 top tips to support your child’s energy levels and keep the back-to-school blues at bay. Let's go…

An array of colourful fruits and vegetables is a must - they nourish your child with the vitamins, minerals, and antioxidants that are so vital for enriching growing minds and bodies and boosting immunity. Ideally, three fruit and five vegetable fist-sized portions a day. 

Gut Health Matters

A healthy gut is closely linked to a strong immune system is not to be overlooked! But how exactly to soothe your child’s gut? Remember to incorporate rich foods with live friendly bacteria like:

• Live yogurt
• Sauerkraut
• Kefir
• Leeks and onions

This is easier said than done with young, fussy eaters! You could try options like kefir yoghurt drinks which can be taken en route to school or popped in a packed lunch. 

Protein for Immunity

Protein is equally key to powering through long school days and afternoons of sport. Ensure they get enough protein from sources like lean meats, poultry, fish, beans and lentils as protein is essential for good immunity. A daily bowl of mixed veggie soup with added beans or lentils made with homemade bone broth is a brilliant source of nutrients for even the pickiest of eaters and can be put in a thermos flask and eaten at school. 

For extra fibre and protein, add tinned beans or legumes, to popular dishes like chilli, bolognese, casserole and curries. Try blending veggies before adding to a sauce to disguise them from fussy eaters!

Unwinding and stepping back from the regimented daily routine during the summer break is wonderful, so going back to school can be daunting. So, it’s time to help your child to power up ready for the school year ahead.

Back-to-school season can be a challenging adjustment, but the right nutrients can set your child up for success.

Essential Omega-3s

Essential nutrients for developing brains include omega-3 fatty acids found in fatty fish; like

• wild salmon
• sardines
• mackerel

All of which are also high in protein. A few portions of oily fish a week are sure to support your child’s brain.

Wholegrains for Energy

To maintain steady energy levels throughout the day, opt for unrefined wholegrains like wholemeal breads, brown rice, and oats, all rich in the necessary fibre, minerals, and antioxidants.

Breakfast: The Most Important Meal

Despite the time crunch of school mornings, it's so crucial to fuel your child for a hectic day with a delicious, nutritious breakfast that can be grabbed on the go. Try to incorporate all food groups along with:

• Whole Grains
• Fruit
• Flaxseeds
• Chia Seeds
• Walnuts

Some quick, balanced breakfast ideas:

• Super nutrient smoothies: Made with green leaves, fruit like frozen berries and a banana, live yoghurt or kefir and nut butter topped up with water (a filling and fast alternative to an often-time-consuming sit-down breakfast). We recommend filling reusable drinks bottles and drinking them on the school run.

• Overnight oats : Combine oats with protein powder, fruits, nuts, and seeds. These provide slow-releasing energy without added sugar and can be prepared the night before.

Make every morning a little different, and to support brain function! Studies often show how these brilliant breakfasts improve concentration and can academic performance.

To steady energy levels throughout the day, try to balance each meal with:

• 25% protein (lean meats, beans, eggs)
• 25% carbohydrates (wholegrains)
• 50% vegetables (a rainbow of colors)

Stay Hydrated

Staying hydrated is essential to maintaining energy levels, particularly during the first weeks of September when the weather can still be warm. Even mild dehydration causes fatigue which is to be avoided at all costs when trying to focus.

Encourage good habits like drinking water - at least eight glasses.

Healthy Snacks

Avoid sugary, processed snacks  for nutrient-dense pick me ups like:

• Fresh veggie sticks with hummus
• Mackerel pâté on rye crackers
• Fresh fruit with nuts or seeds

These fresh and fibrous snacks will tide your child over between meals and prevent hunger dips and energy crashes. Provide your child with the perfect balance of healthy fats and protein that will boost their energy levels rather than zapping them.

For added peace of mind, supplements can fill any nutritional gaps. Junior Revive is an excellent choice, offering 22 active ingredients, including:

• 12 vitamins
• 6 minerals
• Beta Glucans
• Fibre
• Live friendly bacteria

This all-in-one sachet supports immunity, energy, and mental performance, making it perfect for busy school days.

*The advice in this article is for information only and should not replace medical care. As with any nutritional supplement please consult your qualified healthcare professional before use, especially if pregnant, breastfeeding, if you have a known medical condition or are taking medication. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.