Back to School Nutrition!

EARN AN “A” IN LUNCH

Back to School Nutrition

With the sound of school bells just around the corner, it’s important to refocus your efforts to ensure your child’s health is top priority when the busy school year begins. Providing healthful meals and encouraging physical activity are essential for your child’s growth and development, and will help your child build healthy habits for the rest of his or her life.Not sure how to keep your child excited about eating healthy and moving more? Here are some tips to get on the right track.

Start the Day Off Right

Don’t skip breakfast. Studies show breakfast eaters tend to have higher school attendance, less tardiness and fewer hunger-induced stomachaches. They also score higher on tests, concentrate better, solve problems more easily and have better muscle coordination. If you are pressed for time, quick options include instant oatmeal topped with nuts or raisins, low-fat yogurt with sliced fruit or whole-grain toast with peanut butter.

Keep Lunchtime Interesting

  • Plan Lunch Together
    Encourage kids to pack their lunch with items they like so they are less likely to throw their lunch away or swap with classmates.
  • Try New Foods
    Pack exotic fruits like kiwi or allow them to pick fruits and vegetables they want to try at the grocery store.
  • Celebrate Special Days
    Plan lunch around special events. For example, pack an all-red lunch for Valentine’s Day or include a fortune cookie to celebrate Chinese New Year.
  • Offer Choices
    Vary protein sources like tuna, peanut butter, turkey or beans, and offer different whole grain items like whole-grain bread, tortillas or crackers. Rotate whole pieces of fruit (banana, orange or grapes) and cut-up vegetables (celery, carrots or broccoli).

Get Moving

Regular physical activity is vital to strengthen muscle and bones, promote a healthy body weight, support learning, develop social skills and build self-esteem. Kids are encouraged to be active for 60 minutes per day. Involving the family is a great way to spend time together. Hike together as a weekend outing, ride bikes after dinner, play catch after work or take the dog for a brisk walk.

GET A GOOD START!

Breakfast Basics for Busy Families

Eating breakfast can improve children’s behavior and school performance, as well as help them maintain a healthy weight. But a survey by the Academy of Nutrition and Dietetics Foundation reveals that breakfast isn’t eaten all of the time by 42 percent of Caucasian and Hispanic children, and 59 percent of African American children.

This news is startling; when children skip breakfast, research shows us that their brains and bodies suffer all day long.

While breakfast might seem like a hurdle in your busy morning, a healthy diet doesn’t need to take extra time to prepare.

  • Get Organized the Night Before: Get out a pan for pancakes or a blender for smoothies. Prepare muffin or waffle mix so it’s ready to cook in the morning.
  • Keep Breakfast Simple: On busy days, get the family going with something as quick as a bowl of whole-grain cereal with a banana.
  • Pack Your Breakfast to Go: If there’s no time to eat at home, plan a nutritious option to eat in the car or bus. Busy teens can grab a banana, a bag of trail mix and a carton of milk.

Protein, a missing component in many morning meals, helps children go strong and stay focused until lunch. Go lean with protein choices: a slice or two of Canadian bacon, an egg or egg whites, a slice of lean deli meat or low-fat cheese, a container of low-fat yogurt or peanut butter on toast.

Add in nutrient-rich whole grains to energize both kids’ bodies and brains along with an extra nutrition punch. Plus, whole grains provide a longer lasting source of energy and curb hunger as they tend to digest more slowly. Serve kids whole-grain cereals like oatmeal or whole-grain breads, muffins, waffles or pancakes.

Breakfast is a perfect time to enjoy fruits and vegetables children need for optimal health. Try fresh seasonal fruit alone or in cereal, add frozen fruits to yogurt, or toss chopped vegetables into an omelet.

Whatever your morning routine, remember that breakfast is an important meal for the family, and doesn’t have to be time consuming!

-Adapted from the American Academy of Nutrition & Dietetics