Back to School Nutrition: Simple Healthy Eating Tips for Busy Families

The anticipation of a new school term can be exciting – and more than a little bit scary. Not just for children, but for parents too.

New uniforms, new teachers, new routines and suddenly the alarm clock is ringing far earlier than it did during the summer holidays.

Getting everyone out of the door on time can feel like a military operation, so when it comes to food, I'm a big fan of keeping things simple.

You don't need elaborate meal plans or hours spent in the kitchen. A few easy routines and healthy shortcuts can help keep the whole family well-nourished, energised and ready for the new term.

Start the day with a decent breakfast

Breakfast really does matter, particularly for growing children.

Research suggests that children who eat breakfast tend to have better concentration and attention at school, more sustained energy and improved mood compared with those who skip it.

It doesn't need to be complicated.

A wholegrain cereal such as Weetabix, or a bowl of porridge, provides a good source of carbohydrate and fibre to start the day. Add some chopped or fresh fruit to porridge, or prepare overnight oats the night before for a breakfast that is ready to grab from the fridge.

If you want to give your breakfast an A-grade, add some protein and a portion of fruit or vegetables too.

Greek or natural yoghurt, eggs, nuts and seeds are all useful sources of protein. Protein is important for growth and development, and including a source at meals can help make breakfast more satisfying.

Some easy combinations include:

• Porridge with berries, seeds and Greek yoghurt

• Wholegrain cereal with milk and sliced banana

• Wholemeal toast with scrambled egg and tomatoes

• Overnight oats with apple, cinnamon and yoghurt

Keep it realistic. A breakfast that your family will actually eat is better than a perfect breakfast that creates stress every morning.

Make packed lunches easy

If your child takes a packed lunch to school, make life easier by preparing a few ingredients in advance.

And if you have older children, get them involved. Learning how to put together a balanced lunch is a useful life skill, and it takes some of the pressure off you.

Wholemeal pitta pockets and wraps are easy, filling and versatile.

Try fillings such as:

• Cheese, houmous and salad

• Chicken, mayonnaise and salad

• Tuna mayonnaise and cucumber

• Houmous, grated carrot and peppers

Add a portion of fruit, a drink and a small pot of yoghurt.

Natural or Greek yoghurt is a great option, but if your child prefers a flavoured yoghurt, don't panic. Just get into the habit of checking the ingredients and choosing one with a relatively simple ingredient list and less added sugar where possible.

Don't forget the after-school snack

Most children come home from school absolutely ravenous.

Rather than reaching for biscuits or whatever happens to be easiest, have a few nutritious snacks ready to go.

If it works for your family, an early dinner can be a great solution. If dinner is later, a snack can help bridge the gap without completely spoiling their appetite.

Try:

• Oatcakes with cheese

• Banana on wholemeal toast

• Houmous with vegetable sticks

• Greek yoghurt with berries

• A homemade smoothie

• Apple slices with nut butter

Think of the after-school snack as another opportunity to add some nutrition to their day.

Get into a new term routine

A new school term is a great time to get into some simple food routines.

Batch cooking can be a lifesaver. Make a big pot of something you know the whole family enjoys and use the leftovers for another meal.

I'm also a big believer in getting out of the habit of cooking multiple different dinners for different members of the family.

You don't need to make everyone eat exactly the same thing, but having one family meal with a few options on the table is a much more sustainable approach.

Bulk up family favourites with vegetables

You don't need to turn every family dinner into a plate of vegetables.

Instead, look for easy ways to add more.

Take spaghetti bolognese. Start with tinned tomatoes or passata and add plenty of vegetables – onion, peppers, grated carrot and even a finely chopped leek.

Yes, leek.

Try it. It works!

Serve with wholemeal pasta and you've got a simple, nutritious family meal with plenty of fibre and vegetables.

Make once, eat twice

Leftovers are one of the best shortcuts for busy families.

That bolognese you make tonight can become the filling for baked potatoes tomorrow.

Make a big pot of chilli and serve it with rice one night, then use the leftovers as a filling for fajitas the next day. Add avocado, salad and grated cheese and you've got a completely different meal with very little extra effort.

This isn't just about saving time. It also makes it much easier to avoid relying on takeaways or convenience foods when everyone is tired and hungry.

Use healthy shortcuts

There is absolutely nothing wrong with taking shortcuts in the kitchen.

Frozen vegetables are incredibly useful, can be cheaper than fresh and are often just as nutritious because they're frozen soon after harvesting.

Pouches of cooked wholegrains can also be a useful standby. Use them as the base for a quick salad, add them to egg-fried rice or serve them alongside a curry or chilli.

Good-quality curry pastes can transform a few ingredients into a tasty family dinner in minutes.

Healthy eating doesn't have to mean everything is made from scratch.

Get more fibre into family meals

Most of us don't eat enough fibre, and children are no exception.

One of the easiest ways to increase fibre is to choose wholegrains more often.

Try wholemeal pasta, wholewheat wraps, wholegrain cereals, brown rice and wholemeal bread.

You don't need to change everything overnight. Swap one food at a time and see what your family will accept.

Fibre supports a healthy digestive system and is also an important part of a healthy diet for long-term health.

Make healthy choices the easy choices

One of the best things you can do for your family's nutrition is to create a home environment where healthy food is easy to find.

Put a fruit bowl somewhere everyone can see it. Keep some healthy snacks ready in the fridge. Have water chilled and ready to drink.

Some useful family-friendly options include:

• Houmous and vegetable sticks

• Cheese portions

• Natural or Greek yoghurt

• Oatcakes

• Fresh fruit

• Dried fruit, such as apple rings

• Nut butter

And don't forget water.

Keep a bottle or jug of water in the fridge and put it on the table at mealtimes. Getting into the habit of drinking water regularly is one of the simplest healthy habits you can establish.

Keep it simple this September

Back-to-school nutrition doesn't need to be perfect.

It's about creating simple routines that make healthy eating easier when life gets busy.

A decent breakfast, a nourishing packed lunch, some sensible snacks, a few family-friendly batch-cooked meals and a well-stocked kitchen can go a long way.

Don't aim for perfection. Aim for routines that work for your family – because when healthy eating becomes the easy option, everyone is more likely to eat well.

About the author:
Jane McClenaghan is renowned for her down-to-earth, evidence-based approach to nutrition, making healthy eating practical and achievable for everyone.

With over 25 years of experience delivering group sessions for corporate clients and one-to-one consultations, she specialises in women’s health and has helped thousands of people transform their wellbeing through better nutrition.

As the author of two best-selling books and a familiar voice on local radio, Jane is passionate about translating the science of nutrition into real food on your plate and empowering others to make lasting, positive changes for their health.

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