How about a Back to School Autumn Reset?

September feels like a fresh start. With school routines back in full swing, many mums and grandparents find themselves cooking more for children and grandchildren.  The good news? The same nourishing foods that help kids stay focused in class also help us feel energised and in control.  Autumn makes it easier with apples, pears, and plums in season, there are plenty of lighter, wholesome comfort foods to enjoy. Think fruit-based desserts, warming soups, and high-protein twists on family classics. This month, we have some free fruit in our pharmacy in Edenfield, Bury.  Why not drop in?  We have apples, plums and pears from our orchard.  Remember, our nutritional coaching service is available as part of our Scout Moor Pharmacy Weight Management Clinic in Edenfield, Bury.  We are here to help you make the most of our autumn’s fruit harvest.

But what about school lunches?

When putting together a school lunch, it helps to think in fours: protein, fibre, healthy fat, and fruit or vegetables. Protein foods such as chicken, tuna, cheese, eggs, hummus, yoghurt, or beans will keep kids fuller for longer and keep their energy levels up. Pair these with fibre-rich options like wholemeal wraps, pitta bread, brown rice, or lentils.  Add a source of healthy fat, for example, a small portion of seeds, avocado, or olive oil dressings.  This supports concentration and brain health. Finally, fresh fruit and vegetables bring colour, crunch, and essential vitamins.

Keeping it simple is key, and a little preparation goes a long way. Why not cook a batch of boiled eggs, roasted chicken, or savoury veggie muffins at the weekend? Pre-chopped fruit and vegetables stored in tubs can also save time and encourage healthy choices. It’s also worth being mindful of the “snack trap.” While crisps, biscuits, and sugary bars may seem convenient, they tend to cause energy spikes and crashes. A better swap is oat-based bars, plain popcorn, or whole fruit with a small pot of nut butter for dipping (if school policy allows).

Portion size matters too- lunch doesn’t need to be huge, just balanced. A yoghurt pot or even a small square of dark chocolate can make the meal feel complete without tipping into overeating. And remember, what works well for children also works for adults. If you find yourself tempted to graze on their leftovers, it may be a sign that you need a proper, balanced portion for yourself. Packing lunches in this way keeps everyone, kids and grown-ups alike, fuelled, focused, and satisfied.