Allied Health (Wellbeing)

Balanced Eating and Learning: Supporting Students to Feel and Learn Their Best

Food plays an important role in how young people feel, concentrate, learn and participate at school. During secondary school, students are growing physically, socially and emotionally. They are managing classes, friendships, assessments, after-school commitments, family responsibilities, technology and sleep routines. Balanced eating is one part of helping students have the energy and focus they need to get through the school day.

Healthy eating does not mean eating perfectly. It also does not mean dieting, restricting food, focusing on weight or labelling foods as “good” or “bad”. A balanced approach is about helping young people have regular access to food and drinks that support their body and brain, while also allowing flexibility, enjoyment, culture, family routines and individual preferences.

For students, balanced eating can support:

• concentration and attention in class
• memory and learning
• mood and emotional regulation
• energy levels across the school day
• participation in sport, practical classes and activities
• growth and development
• overall physical and mental wellbeing

Schools are important places for supporting healthy routines because students may eat a significant amount of their daily food intake during school hours. This means breakfast, snacks, lunch and access to water can all impact how students feel and engage during the day.

Across Australia, many young people are not meeting recommended fruit and vegetable intake. Australian Bureau of Statistics data has shown that teenagers are one of the groups least likely to meet both fruit and vegetable recommendations, with only a small percentage of young people meeting both each day. This does not mean families are doing anything wrong. Cost of living, time, transport, food access, cultural needs, appetite, sensory preferences, mental health, medication, sleep and family routines can all impact what young people eat.

Small changes can still make a meaningful difference. For some students, this might be eating something before school. For others, it might be bringing a water bottle, packing a snack, having a more filling lunch, or adding one extra piece of fruit or vegetable across the day. The goal is not perfection. The goal is helping students feel steady, fuelled and ready to learn.

How families can support balanced eating

Families play an important role in helping young people build positive and sustainable habits around food. This support does not need to be complicated or expensive.

Some helpful strategies include:

Encourage breakfast where possibleBreakfast can help students start the day with more energy and focus. This does not need to be a large meal. Toast, cereal, yoghurt, fruit, leftovers, a smoothie or a simple snack on the way to school can all be helpful.

Pack snacks for the school day

Many secondary students get hungry between classes or may not eat enough at lunch. A snack can help with concentration and mood. Options might include fruit, crackers, yoghurt, cheese, sandwiches, wraps, boiled eggs, muesli bars, popcorn, trail mix, vegetables with dip or leftovers.

Support water intake

Bringing a water bottle to school can help students stay hydrated. Dehydration can contribute to tiredness, headaches and difficulty concentrating.

Aim for routine, not perfection

Teenagers may skip meals, sleep in, forget food, lose lunch containers or change what they like from week to week. Building a realistic routine is often more useful than trying to make every meal perfect.

Include young people in planning

Where possible, involve students in choosing snacks or lunch options. Young people are often more likely to eat food they have had some choice in. This can also help them build independence and practical life skills.

Keep food conversations body-safe

Try to focus conversations on energy, strength, concentration, mood and wellbeing rather than weight, body size or appearance. Comments about bodies, dieting or “earning” food can sometimes increase shame or anxiety for young people.

Avoid labelling foods as good or bad

A balanced relationship with food includes variety and flexibility. Labelling foods as “bad” can sometimes create guilt or secrecy. It can be more helpful to talk about “everyday foods”, “sometimes foods” and how different foods help our bodies in different ways.

Notice changes with care and curiosity

If you notice your young person is regularly skipping meals, avoiding certain foods, becoming distressed around eating, talking negatively about their body, exercising in a way that seems driven or rigid, or showing changes in mood, energy or concentration, it may be a sign they need extra support.

Model balance where possible

Young people notice how adults talk about food, bodies and health. Modelling regular meals, flexible eating and respectful body language can support healthier attitudes over time.

When to seek support

Sometimes concerns about food, eating or body image can become more serious. Families may notice:

• skipping meals or avoiding eating with others
• sudden changes in food choices or food rules
• distress around eating, weight, body shape or appearance
• increased secrecy around food
• feeling guilty after eating
• frequent comments about being “too big”, “not fit enough” or needing to change their body
• low energy, dizziness, tiredness or difficulty concentrating
• withdrawing from friends, school or activities
• increased irritability, anxiety or low mood
• exercise that feels rigid, excessive or difficult to stop

Eating and body image concerns can affect students of any gender, body shape, background or age. You cannot always tell if someone is struggling by looking at them. Early support can make a real difference.

If you have concerns about your young person’s eating, body image, energy levels or relationship with food, support is available.

Families can contact:

DiSS Clinic

Student can access a GP at school at no cost. To request an appointment or to learn more about this service- please email gpbookings@meltonsc.vic.edu.au

School Wellbeing Team

Students can speak with a trusted staff member or request support through the Wellbeing Team.

Your local GP

A GP can provide health advice, check physical wellbeing, explore mental health concerns and discuss referral options if needed.

Butterfly Foundation National Helpline

1800 33 4673support@butterfly.org.auButterfly provides free and confidential support for eating disorders and body image concerns, including support for families and carers.

Balanced eating is not about pressure or perfection. It is about supporting young people to feel well, stay connected, have enough energy for the school day and engage in their learning.