Whether your child is starting school for the first time or moving up to a new class this can be both an exciting and nerve racking time but returning during a pandemic brings on its own stressors too.

How do you fuel your kids?

Starting the day with a good breakfast is key. Sugary cereals may seem like a quick enjoyable breakfast but sugar can lead to energy crashes and therefore, a breakfast high in protein will regulate blood sugar levels, optimising their attention, keeping them fuller for longer and reduce anxiety

  • Scrambled eggs with beans
  • Porridge oats with nuts and berries
  • Fruit and vegetable smoothie with protein powder

Send your children off to school with healthy snacks rather than chocolate bars or crisps. Again, think protein, to keep them fuller and to have energy throughout the day

  • hummus and carrots
  • protein bar
  • Apple and cheese


Ensure your child is drinking enough water. Adequate hydration helps keep mucosa moist, which  is essential for defending the body against pathogens.

Our immune system relies on the nutrients in our bloodstream, which requires water to effectively transport the nutrients to our cells.

Are your kids getting enough sleep?

Whatever your age, getting enough sleep is essential.

  • Ensure your child’s bedroom environment is cool but cosy and comfortable
  • Create a bed time routine. This can include taking a bath, brushing teeth, listening to calming music, reading a book
  • Limit screen time in the evening and switch off all devices at least one hour before bedtime
  • If your child has trouble relaxing before bed, guide them through some deep breathing exercises
    • Close your eyes
    • Imagine your breath is flowing into and out of your heart/chest.
    • Breathe a little slower and deeper than usual.
    • Make sure your breath is balanced (eg inhale 4 seconds, exhale 4 seconds)
    • Relax  your shoulders; your arms; your belly; your back and legs
    • Breath naturally and stay relaxed

Key Nutrients 

  • Vitamin C
  • Vitamin D
  • Zinc
  • B vitamins
  • Magnesium
  • Think about fresh fruit and vegetables, fish, chicken, eggs, sweet potatoes, avocados, nuts and seeds, brown rice.
  • Avoid too much sugar