The school uniforms are ironed, the pencil cases are packed and the kitchen cupboards look pretty empty.
Most kids are finally back to school this week, and after weeks of snack requests, getting back into a good routine after the summer holidays can feel like a challenge. But, with a little prep and a well-stocked kitchen, their breakfasts, lunchboxes and after-school snacks will feel much easier to manage.
We asked Claire Attwood, Senior Nutritionist at Fertility Dietitian UK which foods parents should add to their shopping list ahead of the new school term.
Breakfast staples
A filling breakfast can help children start the day with enough energy to concentrate and stay active at school. Good options include wholegrain cereals, porridge oats, wholemeal toast, eggs, yogurt and fruit.
Thankfully, you don’t need to create an elaborate breakfast each morning. Keeping a few reliable options in the cupboard and fridge can make busy school mornings considerably less stressful. And these grab-and-go products are great if you’re feeling a little *ahem* rushed in the morning.
‘A balanced breakfast doesn’t need to be complicated. Aim for a source of carbohydrate, ideally wholegrain, alongside some protein and fruit. There’s no need to worry if your child wants the same breakfast every day. If it’s nutritious and they enjoy it, repetition is absolutely fine. You can introduce variety over time,’ says Claire Attwood, registered nutritionist at Fertility Dietitian UK.
Lunchbox essentials
For lunchboxes, you should aim for a combination of carbohydrates, protein, fruit or vegetables and a drink. Wholegrain bread, wraps, pasta, rice, cheese, eggs, yogurt and sliced fruit can all be useful staples. It can also help to involve children in choosing between a few options. Giving them some control may make them more likely to eat what has been packed.
‘The best lunchbox is one your child will actually eat. Keep a few reliable favourites, then add variety gradually by changing fillings, fruit or snacks rather than reinventing the whole lunchbox every day. Think about the building blocks for meals rather than lunchbox fillers, which can often be more processed and higher in added sugars, salt or saturated fat,’ Claire explains.
Filling after-school snacks
The post-school ‘I’m hungry!’ is practically guaranteed, so it’s worth having a few quick snacks ready to go.
‘For a more filling snack, try combining whole foods that provide carbohydrate and fibre with protein or unsaturated fats. Think fruit and yogurt, wholegrain toast with peanut butter or oatcakes with cheese. Filling snacks don’t have to be complicated – sometimes a piece of fruit is exactly what a child needs,’ she adds.
Affordable combinations such as hummus and breadsticks can be more satisfying than individually packaged snacks, while buying larger packs and portioning them at home may help keep costs down.
Hopefully, these small shortcuts will make the return to school feel much more manageable, for both you and them. Whether that means keeping a few reliable breakfasts in the cupboard, stocking up on frozen vegetables or cooking extra dinner for another night. And if the packed lunch comes home untouched on the first day, try not to panic. Progress over perfection is the name of the game.
For more ideas to make busy school-night dinners easier, Mindful Chef has created a free four-week family meal plan.
Stacey looks after all food and drink reviews — from coffee pods and veg boxes, to natural wine and tequila. Stacey is also founder of Crummbs, where she’s written nearly 2,000 restaurant and hotel reviews since 2013. Prior to this, Stacey wrote hundreds of in-depth buying guides for the Independent, i newspaper and BBC Good Food, as well as reviewing restaurants and interviewing celebrities in her column at Balance Magazine. Stacey has also appeared in BAFTA-nominated BBC documentary Blood, Sweat & Takeaways, where she investigated South East Asia's food production industry, appearing on both Newsnight and BBC World Service to share her findings. Regularly checking out the latest restaurants, bars and product launches, Stacey also loves experimenting with recipes at home, and is a WSET-certified wine and spirits expert, with over 10 years of experience in the business. You can follow Stacey on Instagram @crummbs_uk
