By Jess Oldfield, Nutritional Therapist & Mum of Two
September’s just around the corner, and I don’t know about you, but I’ve got that slightly fizzy mix of excitement and overwhelm building. We’re busy making summer plans, labelling school jumpers, drowning in the never ending school admin list and quietly asking ourselves… are they actually ready?
I don’t mean “can they write their name” ready. I mean emotionally, physically, nervous system ready.
Because what I’ve learned, both as a mum and a nutritional therapist, is that feeling ready for school has far more to do with what’s going on inside their bodies than whether they can sit still on the carpet (which, let’s be honest, a lot of 4-year-olds can’t… and probably shouldn’t).
Under the surface
So often, we look at behaviours. Restlessness, big emotions, struggling to focus and assume the answer is more routine or firmer boundaries. And sometimes it is. But often it’s their body quietly saying, I don’t have what I need to cope right now.
Children’s brains are hungry and need a huge amount of fuel – about 20% of the body’s energy, in fact. And if they’re not getting the right nutrients, or they’re living on beige snacks and bits of toast (hi, toddler life), things start to wobble.
I’m not talking about a perfect diet. I mean key nutrients like omega-3s, choline, iron, magnesium, zinc and protein. The nutrients that are essential for mood, focus, sleep, and that all-important emotional regulation. When they’re low, you tend to see more meltdowns, more clinginess, more trouble settling. It’s not bad behaviour, it’s a brain undernourished and overwhelmed.
Mornings are chaos (but breakfast still matters)
I’m not going to pretend my mornings are serene. I’ve got two small boys, a dog who is even needier than the kids, and an ADHD partner who never knows where his hat is. Getting out the door is… a lot.
But one thing I’ve really come to believe in is the power of a good breakfast. Because science has shown us that children who eat a nutritious breakfast perform better academically and are calmer, more emotionally regulated, and more focused.
It doesn’t have to be fancy or perfect but something with some protein, healthy fat, and slow-release carbs. Think nut butter and banana on toast, a smoothie bolstered with kefir yoghurt, chia seeds and oats, or eggs…dippy, scrambled, stirred into porridge. It’s less about what it looks like and more about giving their brain enough to work with and steering away from more processed, sugary options.
Let’s talk about UPFs (ultra-processed foods)
This is the bit I wish more parents were told, because it’s not about judgement, it’s about having the full picture.
A huge number of the meals our kids eat, especially at school, are what we call ultra-processed foods. These aren’t just “convenience foods”—they’re products made with industrial ingredients you’d never use in your kitchen: flavour enhancers, emulsifiers, artificial colourings, stabilisers, preservatives, and processed oils.
The problem is, UPFs aren’t just low in nutrients, they actively get in the way of brain and gut function. They mess with blood sugar, disrupt the gut microbiome, and are now being linked to attention issues, mood swings, and poor sleep. There’s even research showing they can worsen behaviour in kids with ADHD.
And yet, around 70–80% of school dinners in UK primary schools fall into this UPF category.
I know how vital school dinners are for so many families. With the cost of living what it is, early work shifts, multiple kids to get out the door, it’s not always realistic to prep packed lunches every day. For lots of families, school meals are a lifeline. A hot, consistent, affordable option. And I completely respect that. At the same time, it’s okay to acknowledge that these meals might not always support children’s focus, mood, or gut health in the way we’d hope.
So, what can we do? For some families, packed lunches give more control, especially for children with sensory sensitivities, gut issues, or neurodivergent needs. Maybe mixing it up and choosing school dinners some days and packed lunches on others. Or balancing out their day with a protein-rich breakfast and a more nutrient-dense evening meal. It’s not about guilt or perfection, it’s about little changes that can make a big difference.
We can hold both truths: school meals are necessary and they’re not always ideal. The power comes from knowing and then making the best choices we can with what’s in front of us.
The gut: not glamorous, but essential for brain heath
One of the biggest reasons UPFs are a concern is because of how they affect the gut and the gut affects everything.
About 90% of serotonin (the brain chemical that helps kids feel calm and emotionally steady) is made in the gut. If that system is off it often shows up as poor sleep, low mood, anxiety, or emotional outbursts.
UPFs don’t nourish the gut, they tend to feed less helpful bacteria, cause inflammation, and lack the fibre and nutrients the gut needs to stay balanced.
The good news? Kids’ guts respond quickly. Even small shifts like adding more colourful fruits and veg, offering a spoonful of yoghurt with live cultures, or gently reducing some of the ultra-processed snacks can make a huge difference.
So, where do you start?
Honestly? You start with one small thing.
Maybe breakfast. Maybe adding an extra veg at dinner. Maybe swapping the after-school crisps for something a little more blood-sugar-friendly. Maybe just understanding that your child’s behaviour might be linked to something deeper and that you have the power to help.
I’ve put together a free “Get Them School Ready” handout with the key info from my recent talk at Hartley Farm.
If you’d like a copy, just follow me over on Instagram @jessoldfieldnutrition and pop me a message saying school ready. I’ll send it straight over.
No pressure. No perfection. Just support for you, and for them.
Jess