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5 Smart Back-to-School Snacks for High Energy and Focus

The hustle and bustle of the back-to-school season is upon us, and along with new backpacks and freshly sharpened pencils, it's time to think about smart snack choices to fuel your child's success. As parents, we want our little ones to have the energy and focus they need for a day of learning and play. One key to achieving this is providing snacks that offer a steady release of energy, keeping them alert and ready to tackle the challenges of the classroom. Let's dive into the importance of choosing high-energy, slow-release carbs and explore some delicious and nutritious back-to-school snack ideas. 

In the world of nutrition, not all carbs are created equal. While sugary treats might provide a quick burst of energy, it's often followed by a crash that leaves kids feeling tired and sluggish. Opting for snacks with high-energy, slow-release carbs helps sustain their energy levels throughout the day. These carbs provide a steady stream of glucose, the body's primary energy source, promoting improved concentration, better mood, and enhanced cognitive function – essential for a successful day of learning.

Nutrient-Packed Snack Ideas

Whole Grain Goodness: Swap out refined grains for whole grains in your child's snacks. Whole grain crackers, bread, or cereal bars are excellent choices. They're rich in fiber, vitamins, and minerals, providing lasting energy and supporting overall health.

Protein Power: Combine slow-release carbs with protein for a powerhouse snack. Think yogurt with granola, hummus with whole grain pita, or nut butter on whole wheat toast. Protein helps keep hunger at bay and sustains energy levels. 

Fruit Fiesta: Fruits are nature's sweet treats, offering a mix of natural sugars, fibre, and essential nutrients. Apples, bananas, and berries are excellent choices. Pair them with a serving of nuts or cheese for a balanced and satisfying snack.

Smart Sips: Hydration is key for optimal brain function. Water is the best choice, but herbal teas or diluted fruit juices can add a touch of flavour. Avoid sugary sodas or energy drinks that can lead to a quick spike and crash.

Veggie Delights: Sneak in some veggies for added nutrients. Carrot sticks with hummus, cherry tomatoes with cheese, or cucumber slices with tzatziki are tasty and nutritious options.

Snacking Tips for Success

Portion Control: Keep snacks moderate in size to prevent overeating and ensure your child is hungry come mealtime. 

Variety is Key: Rotate through different snacks to keep things exciting and provide a broad range of nutrients.

Get Them Involved: Let your child help choose and prepare their snacks. This can encourage a positive attitude toward healthy eating.

By choosing snacks wisely, you're not just fuelling your child's body but also supporting their academic success. High-energy, slow-release carbs are the secret sauce to maintaining focus and sustained energy levels. So, as you prepare for the school year, arm your little scholars with snacks that will power them through the day – because a well-fed mind is a ready-to-learn mind!

Essentials for a Well-Balanced Lunch and Snacks

A well-balanced lunch and snacks are not just about filling the stomach; they are about nourishing the body and mind with essential nutrients. Each component plays a crucial role in supporting growth, development, and sustained energy throughout the school day. Let's break down the essentials:

Fibre: Fibre is the unsung hero of a healthy diet. Found in fruits, vegetables, whole grains, and legumes, fibre aids digestion, regulates blood sugar levels, and provides a feeling of fullness. This is particularly important for children as it helps maintain steady energy and supports overall digestive health. 

Healthy Fats: Contrary to popular belief, fats are an essential part of a balanced diet, especially for growing minds. Healthy fats, like those found in avocados, nuts, seeds, and olive oil, are crucial for brain development, hormone production, and the absorption of fat-soluble vitamins (A, D, E, K). Including these fats in snacks ensures a sustained release of energy and supports cognitive function. 

Antioxidants: Antioxidants, abundant in colourful fruits and vegetables, protect cells from damage caused by free radicals. In simpler terms, they act as the body's defence system, supporting a robust immune system and promoting overall health. Encourage a rainbow on the plate to ensure a diverse range of antioxidants. 

Protein: Protein is the building block of life. It supports the growth and repair of tissues, aids in the production of enzymes and hormones, and helps maintain a strong immune system. Including protein-rich snacks, such as lean meats, dairy, legumes, or nut butter, ensures that your child feels satisfied and energized throughout the day. 

Calcium: Calcium is vital for strong and healthy bones. Childhood and adolescence are critical periods for bone development, and getting enough calcium is crucial during this time. Dairy products, fortified plant-based milk, and leafy greens are excellent sources of calcium to support growing bones. 

Here are five wholesome and delicious snack recipes perfect for back-to-school:

Nut Butter Banana Roll-Ups


  • Whole grain tortillas
  • Nut butter (peanut, almond, or your choice)
  • Banana, thinly sliced 


  1. Spread a thin layer of nut butter on a whole grain tortilla. Place banana slices evenly across the tortilla. Roll up the tortilla and slice into bite-sized pinwheels.

Veggie Hummus Cups


  • Baby carrots
  • Cherry tomatoes, halved
  • Cucumber, sliced
  • Hummus for dipping


  1. Arrange baby carrots, cherry tomatoes, and cucumber slices in small cups. Serve with a side of hummus for dipping. This snack is packed with veggies and provides a satisfying crunch.

Energy-Boosting Trail Mix


  • Almonds
  • Walnuts
  • Pumpkin seeds
  • Dried fruit (apricots, raisins, or cranberries)
  • Dark chocolate chips


  1. Mix together almonds, walnuts, pumpkin seeds, dried fruit, and dark chocolate chips in a bowl. Portion into small snack bags for a convenient on-the-go treat.

Greek Yoghurt Parfait


  • Greek yoghurt
  • Granola
  • Fresh berries (strawberries, blueberries, or raspberries)


  1. Layer Greek yoghurt with granola and fresh berries in a portable container. This parfait offers a balance of protein, fibre, and antioxidants.

Apple Sandwiches with Nut Butter


  • Apples, cored and sliced horizontally
  • Nut butter (almond, peanut, or your choice)
  • Granola


  1. Spread nut butter on one apple slice, sprinkle with granola, and top with another apple slice to create a "sandwich." Secure with toothpicks if needed. A delightful combination of crisp apples and creamy nut butter.

Further Reading

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