Kids need specific foods to fuel their bodies.

It’s what helps them think, function, work & play. Kids are also able to perform much better at school if they are able to focus, This means you need to ensure you are supplying them with the correct food and knowledge.

Here are some important foods and nutrients to help your child thrive both inside and out of the classroom.

Snacks, Snacks, Snacks!

You will find that most snacks available at the supermarket are highly processed. Even many muesli bars contain an outrageous amount of sugar. Try making snacks at home so you know exactly what goes into them. Our family favourites include peanut butter pretzel bars, apricot, coconut & pumpkin bars.


Berries such as strawberries, blueberries & raspberries are rich in antioxidants. They can help can improve cognitive function and positively affect memory and learning.

Berries also provide a very slow source of slow acting carbohydrates, since they are full of fibre which can help give your kids a sustained source of energy. You could pack a bag of fresh berries and Greek yoghurt or throw some in a smoothie of a morning.

Let the Kids Go Nuts at Snack Time

Rather than processed and high sugar snacks, a handful of nuts can be really satisfying. You will find that nuts are full of protein, which aids in growing bodies. Also without the sugar, you will find that kids are able to relax and focus as they won’t suffer from sugar crashes or withdrawals.

If your kids aren’t a fan of nuts, try adding them to stir-fries or salad at dinner time. You could also use peanut or almond butter. Spread it on crackers, sandwiches or chunks of apple.


Avocado is full of nutritional benefits. They are rich in monounsaturated fats which promote healthy blood flow. They also full of potassium, this which helps increase concentration which can only be beneficial when in the classroom. Avocados are also rich in soluble, which keeps one feeling fuller for longer.

You have many options when it comes to including avocado to children diets. You can add it to salads, sandwich, potatoes or turn it into guacamole

Eggs, Eggs Everywhere

Eggs are an excellent source of protein, which helps to sustain energy levels and keep them feeling fuller for longer. This can allow kids to concentrate and focus for an extended period of time. They are rich in vitamin A & D, both of those vitamins promote healthy vision.

You can serve eggs in many ways, for breakfast as an omelette or soft-boiled eggs with dippy toast soldiers veggie. For an easy lunch try mozzarella frittata. Rather than using processed mozzarella make your own at home. All it takes is milk, vinegar, and a cheesecloth. You will more than likely have something at home you can use.


Oats is one of the best all-rounders. You can have it for breakfast, use it as flour or in homemade energy balls. Oats are really high in soluble fibre, which the type of that will keep your child feeling fuller much longer. They are also a source of Vitamin E, Potassium, B Vitamins & Zinc.

Compared to sugary breakfast cereals, oatmeal won’t make your child’s blood sugar levels crash or spike. Instead, it gives them a steady flow of energy all morning.

Not only are economical, making them is super simple! All you need to do is heat them in the microwave with water or milk. Some delicious variations include baked blueberry and banana oatmeal & peanut butter and banana oatmeal.

Beans And Lentils

Lentils and beans are chock full of both protein & carbohydrates which provide sustained energy and provide an overall fulling of full. Not only are they economical, but they also an easy way to boost the brain power and health of your children. This is done by stabilizing blood sugar levels which helps sustain concentration and focus throughout the entire day.

You start the day with a delicious breakfast burrito that is filled with beans, eggs, cheese, and salsa. Beans are also a fantastic addition to salads, soups or pasta dishes.

Just using a few of these ingredients will help your children! You never know what they can achieve when given the right fuel.

What is your favourite fuel food for your kids? Tell us in the comments below.

  • My little ones love all of these and will also eat rice cakes with nut butter and fruit.


  • I’m so lucky that my kids love all these food and good little eaters – will definitely use some of those ideas such as the breakfast burrito etc


  • I wouldn’t mind some recipes for above listed snacks, they look delicious and healthy


  • I love making apple or pineapple ring pancakes and basically dip the rings in a pancake batter then cook like a normal pancake. I often try to make them with wholemeal flour and also some chia seeds as it adds nutritional benefits and the chia I think keeps them feeling fuller for longer. These are a great recess for school.


  • Yes, oats for us! We like to do porridge on the days which will be quite big. I’m also trying to get my kids liking quiche! Eggs and veggies!


  • Yes, all of these foods are loved by my kids.


  • Daughter is too young to be eating nuts but sure does love avocados which is great


  • While my son hates eggs and wont touch them, he does love berries and peanut butter! A favorite snack is some greek yoghurt with strawberries in it!


  • This is good to know


  • With a lot of schools Egg & Nut and processed free,its getting harder to make school lunches


  • Mind you, some of those flavoured oats are very high in sugar.


  • Many schools are “nut free”. I know one school that has a sign on the office and a lot of the classrooms’ maybe all of them. It’s a pity they can’t ban some over the counter medications too. Some foods such as muffins are not necessarily junk food. They may have grated vegetables in them especially if the child has to be on a wheat free or even dairy free diet. What most people don’t realise is that most bread has dairy in it – probably milk solids, which can make a person of any age very ill for a few days.


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