As families across Northern Ireland prepare for the new school year, Lidl Northern Ireland is encouraging parents to think smarter about how and when their children eat, tapping into the growing ‘biohacking’ trend that helps optimise energy, focus, and overall wellbeing.
With children returning to classrooms after the summer break, getting nutrition right can be the key to supporting concentration, growth, and resilience. Parents are increasingly looking for simple, effective ways to make sure their kids stay fuelled for long school days, after-school activities and homework.
What’s in the lunchbox?
New research commissioned by Lidl has unwrapped the contents of school lunchboxes in Ireland, to reveal that less healthy treats such as chocolate, crisps, sweets and biscuits feature for most pupils (56%) as the main afternoon snack.
Almost 4 in 10 Irish parents (39%) admit they struggle to get their child to eat healthier alternatives — highlighting the everyday challenges that parents face when it comes to fuelling kids for busy days at school.
While these findings reflect common struggles across households, Lidl Northern Ireland is urging parents to adopt a more intentional approach to children’s diets, by introducing simple “biohacks” — small, evidence-based adjustments to what kids eat and when, designed to make the most of their natural energy cycles.
Nutrition expert tips for smarter school nutrition
Registered dietitian Orla Walsh says even small changes can have a big impact:
“What children eat – and when – matters just as much as how much they eat. By timing snacks and meals to align with the body’s natural rhythms, parents can really help kids to sustain energy and focus throughout the school day.
“With biohacking becoming a big trend, small and incremental changes to the lunchbox can really help, optimise what our kids are eating and when, to match their nutritional needs. Swapping out the less healthy options for nutritious and affordable snacks is a great step to better overall wellbeing.”
Orla’s top science-backed tips include:
- Breakfast balance: Start the day with a mix of slow-release carbohydrates (like oats or wholegrain toast) and protein (such as yogurt, milk, or eggs). This combination supports blood sugar control and provides B vitamins, crucial for releasing energy from food. Greek yogurt packs a powerful nutritional punch. Its high protein levels make it a great choice for healthy snacking as protein, as well as the calcium it provides, is needed for normal growth and development of bone in children. Protein also contributes to growth in muscle mass so a great boost for growing kids!
- Smart snacking: Swap out crisps or chocolate with snacks rich in fibre and protein, such as fruit paired with cheese, nut butters, or hummus with wholegrain crackers. Protein helps to stabilise blood sugar while fibre supports gut health.
- Hydration hacks: Encourage water over fizzy or sugary drinks. Even mild dehydration can impact memory and concentration. Adding a slice of fruit to water can make it more appealing.
- Lunchbox longevity: Aim for a balanced meal of lean protein (chicken, tuna, beans) with wholegrains and colourful veg. Vitamin C-rich foods like peppers, berries or oranges also help support immunity, particularly important during the school year.
- After-school fuel: Children involved in sports or active play after school need replenishment. Snacks such as nut butter on wholegrain toast or a banana with yogurt provide quick energy alongside potassium and magnesium, vital for muscle function. Eating a banana as an after-school snack will provide kids with a bunch of nutrients like carbohydrates, vitamin B6 and potassium.
“Parents don’t need to overhaul everything at once. Even introducing one or two new habits can make a real difference. Biohacking is about being more intentional – making nutrition work harder for you and your kids,” she added.
Lidl Northern Ireland support for families
As part of its back-to-school range, Lidl Northern Ireland offers a wide selection of fresh fruit and vegetables, wholegrain breads, yogurts, as well as 3 for 2 ‘Mix n Match’ offers on lunchbox staples, including cheeses, lean proteins and healthy snacking alternatives, designed to make healthy eating easy and accessible for every household.
Beyond the family shop, Lidl Northern Ireland continues to invest in young people’s health and wellbeing through its Sport for Good programme, developed in partnership with the Youth Sport Trust. Since launching in 2019, the initiative has reached more than 100 secondary schools across the region, equipping pupils with the tools to build resilience, confidence and healthier habits through sport and mentorship.
For more information and to explore Lidl Northern Ireland’s affordable, high-quality range of fresh produce and family essentials, visit www.lidl-ni.co.uk.
