It’s a battle fought daily across the nation – kids racing home to snack on junk food and dragging their feet when it comes to homework – much to parents’ aggravation.

Good after school eating habits are vital as nutritious food can improve mental health and academic performance. Eating the right foods at meals and snack time can enhance concentration and memory with nutrients omega-3 fatty acids, iron, and vitamins B6, B12, and D all vital for cognitive function.

When it comes to homework after an already long day, feeling hungry and tired can lead to decreased focus, motivation, attention and energy, making it difficult to complete tasks. A balanced diet along with adequate rest is essential for kids to perform their best and support overall well-being.

Here dietitian Eloise Turner and educator Dr Selina Samuels give their top tips on how to cope.

When afterschool snacks should be eaten

“Snacks should be eaten after school and before dinner,” says Eloise, dietitian at healthy snack food company Fodbods. “This helps replenish energy levels and maintain focus during homework.” With parents often concerned snacking will ruin a child’s appetite for dinner, better choice snacks are cheese and crackers, yogurt, fruit, popcorn, nuts, veggie sticks and hummus or a good quality protein bar to promote mental alertness. Fodbods offer a range of IBS friendly and allergy free protein bars which are good choices full of healthy nutrients.

“I’d recommend eating before or after homework, depending on the child and their needs but never during as this can be distracting and encourage mindless eating. Bear in mind a diet high in added fats, sugars and salt has been connected to emotional and behavioural problems, so avoid snacks such as lollies, chips, soda and fried foods.”

Good dinner choices

Ideally, Eloise says dinner should be eaten at a consistent time each evening as this will maintain a stable sleep-wake cycle and support your child’s health.

“Good dinner choices include lean protein such as chicken, fish or tofu and whole grain or low-GI carbohydrates such as brown rice or whole wheat pasta. Plus colourful vegetables for nutrients and fibre. A balanced, nutrient-rich diet can positively impact a child’s mood and overall well-being. Avoid heavy or high-fat meals close to bedtime, as these can cause discomfort and disrupt sleep.”

Homework – how much should be done

Despite lingering controversy, homework is considered to be a successful educational strategy, with greater emphasis placed on it as students’ progress. “Homework allows students to apply what they’ve learnt at school independently, consolidates teachings and helps educators identify what they need to cover again,” says Selina, chief learning officer at online tutoring company Cluey Learning.

Primary school: For students in early years, such as Year 3, homework may consist of half an hour of reading each night or learning a set of times tables. “I wouldn’t expect primary students to receive much homework on the weekend, although in Year 5 and 6, students are often given assignments to teach planning, presentation and time management. In senior primary years students may need to spend a few weekend hours working on projects.”

Highschool: Expect homework to increase for students in Years 7 and 8 completing around one hour of homework nightly, not including reading for pleasure. “This increases slightly in Years 9 and 10 to between one and two hours most nights, with around four hours of homework on the weekend. It’s expected that students will also read more complex books.”

Senior years: In Years 11 and 12, expectations rise with most expected to do at least two hours homework nightly, sometimes three, and approximately six hours on the weekend, increasing as final exams approach.

When should homework be done

The ideal timing of homework depends on the individual student and family dynamic. “For some, particularly those from large families, doing homework at home is difficult. So it may be more beneficial to do homework in a library.”

Other kids find school so exhausting they need to relax and even take a nap before homework. “Teenagers are better than younger children at concentrating in the evening and more likely to do homework after dinner.”

For those facing a large amount of homework, it may be best to do some before and after dinner. “Whatever the load or age, kids should also prioritise sleep as tired brains find it harder to learn.

Suggested homework routine

“My general rule is that students should always take a break when arrving home,” says Selina. “This involves having a snack and ideally moving outside, as in taking walking the dog or playing. Pre-dinner, younger kids could sit at the kitchen table and do maths problems whilst parents prepare dinner. Older students could do a contained task, like maths questions, or plan an essay to complete after dinner.

“One trick I share with senior students is starting a paragraph at the very end of the evening. Then, when you tackle it the next day, you’ve already started and it’s easier to continue. It’s a great way to get past the fear of the blank page!”

For students needing extra support, tutoring can be a helpful part of afterschool study. “It can build skills and confidence by giving students the opportunity to ask questions and make them feel positive as learners. Then they are more likely to seek out opportunities to learn throughout their lives.

“Finally, I never recommend students revise what they’ve learnt at the end of the evening; they are too tired and it’s all a bit of a jumble. Instead, they should take a few minutes in the morning while eating breakfast to go over what they’ve studied. If they’ve had enough sleep, their brain will sort what they’ve learnt and they’ll have greater clarity.”