Here are our top back-to-school foods to support better sleep, ease anxiety, and enhance learning and focus.
FOODS FOR BETTER SLEEP
Sleep is critical for growth, memory consolidation, and emotional regulation—especially during busy school weeks. These foods help support restful sleep:
- Cherries or Tart Cherry Juice
Naturally high in melatonin, cherries can help regulate sleep-wake cycles. Try a small serving of tart cherry juice in the evening.
- Bananas
Packed with magnesium and potassium, bananas help relax muscles and calm the nervous system—perfect for a bedtime snack.
- Turkey or Pumpkin Seeds
Both are rich in tryptophan, an amino acid that helps the body produce melatonin and serotonin. Pair with a complex carb like whole grain crackers to boost absorption.
FOODS TO REDUCE ANXIETY
Back-to-school jitters are normal, but the right nutrients can help children feel more calm and centered.
- Avocados
Rich in healthy fats and B vitamins, avocados support the brain and the nervous system, reducing feelings of stress.
- Salmon (or Other Fatty Fish)
Omega-3 fatty acids support brain health and help regulate mood. If your child doesn't eat fish, consider an algae-based omega-3 supplement.
- Yogurt (with live cultures) - Coconut, if dairy sensitive
The gut-brain connection is powerful. Fermented foods like yogurt help support healthy gut flora, which can play a role in anxiety and mood regulation.
FOODS TO SUPPORT LEARNING & FOCUS
Learning requires memory, attention, and mental energy. Fuel your child's brain with these nutrient-rich options:
- Eggs
Loaded with choline, which supports brain development and memory. Try them scrambled, hard-boiled, or in a breakfast sandwich.
- Blueberries
Full of antioxidants that protect the brain from oxidative stress and support cognitive function. Great as a snack or smoothie ingredient.
- Leafy Greens (Spinach, Kale)
Rich in folate and vitamin K—nutrients linked to improved brain function and reduced inflammation.
- Nuts & Seeds
High in vitamin E, zinc, and healthy fats. Walnuts, flaxseeds, and chia seeds are especially great brain foods.
Tips for Parents:
- Keep meals balanced: Each meal should have protein, healthy fats, fiber, and a slow-digesting carb. This keeps energy steady and brains focused.
- Avoid sugary cereals and snacks: They lead to energy crashes and mood swings.
- Stay hydrated: Dehydration can lead to fatigue and poor concentration.
By making just a few mindful food choices, you can help set your child up for a more focused, calm, and restful school year. If you're looking for personalized support or supplement recommendations tailored to your child's needs, we're here to help.
Wishing you a smooth and healthy start to the school year!
