Summer break is over, and back-to-school season is upon us! Nutrition can slip our minds when shopping for notebooks, backpacks, and clothes. But kids grow fast, and their nutrition dramatically impacts their health and academic success. Help them do well in school and stay healthy with these simple tips.
Make breakfast a priority. Eating breakfast fuels the body and brain. Kids who eat breakfast daily get more nutrients and fare better at school. Kids who skip breakfast miss out on a serving of protein, calcium, fiber, healthy fats, and essential vitamins to help them feel full and stay focused.
“Starting the day with breakfast is important for learning, regardless if your students eat a traditional breakfast like eggs and waffles or cereal at home, or untraditional like a breakfast pizza, or snags breakfast at school,” shares Donna Speed, a registered dietitian nutritionist. “You’ll score an A+ for breakfast if you check the boxes for protein, calcium-rich dairy, and energizing whole grain.”
Try:
- Whole-grain breakfast cereals, like Cheerios and Wheat Chex
- Oatmeal with yogurt, berries, and chopped nuts
- Whole-grain toast topped with melted reduced-fat cheese
- Fruit-and-yogurt parfait: Layer yogurt with fruit, nuts, granola
- Whole-grain frozen waffles topped with peanut butter and sliced strawberries
- Scrambled eggs or omelet with veggies
- Leftover cheese-and-veggie pizza or try a breakfast pizza
Pack healthy lunches. The United States Department of Agriculture (USDA) funds the National School Lunch Program (NSLP), which provides nutritionally balanced, low-cost, or free lunches to children in public and nonprofit private schools and can be an easy and efficient way to ensure variety and balance for your student’s lunch. However, packing a lunch from home allows you to tailor meals that enhance your child’s nutrition, ensuring they get the protein, whole grains, fruit, vegetables, and calcium they need (and will eat).
“Don’t get too caught up in the cute lunch box ideas that take forever,” recommended Constance Shelby, registered dietitian nutritionist and owner of Perfect Fit Nutrition and mother of two. “My kids eat more of the most accessible foods while semi-distracted (chatting with friends). It doesn’t have to look fabulous on Pinterest to please our kiddos! ”
Easy-to-eat lunch box staples she recommends include:
- Cut up/already peeled fruit
- Bite-size crackers or pretzels
- Yogurt or applesauce pouches
- Rolled-up deli meat
- Cheese sticks
- Pickles
- Baked Chips
- Cut up veggies with a fun dip
- Olives
- Sandwiches cut in half or fourths
Prepare for snack attacks. Students often go hours between school meals, especially if they skip breakfast or lunch or have after-school activities. Snacks help bridge the nutrient gap between meals, replenish energy stores, and give students the boost they need to stay focused. Non Perishable nutritious snacks should be considered a staple in a backpack or school sports bag.
“Snack time is an opportunity to load up on things we don’t get enough during the day,” shared Dr. Josie Bidwell, DNP and mother of two. “Think of fruits and veggies as a great base for a well-balanced school snack, paired with a protein or healthy fat to keep them full and focused—dried fruit and nuts or homemade hummus and pita chips are a favorite.”
After-school snacks should be nutritious, too. Stock the kitchen for healthy snack fixings that kids will eat. A bowl of fresh fruit sitting on the counter is a good start. Set the rule of two for snacks; if you have some chips or snack cake, pair it with fruit, yogurt, or a glass of milk. It’s not about making students give up their favorites but also making room for the nutrients they need most.
Try:
- Make a trail mix of whole grain cereal, nuts, pretzels, dried fruit, and chocolate chips
- Fruit and nut bars
- Have chopped veggies and dip sitting on the top shelf of the fridge
- Offer cheese sticks or cubed cheese and crackers
- Buy single-serving cups of yogurt or milk (flavored or plain)
- Popcorn or baked chips
Make the grade this school year with breakfast, balanced lunches, and snacks that energize.
Scrambled Egg and Mozzarella Breakfast Pizza
Source of recipe: 3-A-Day of Dairy
Ingredients
1 whole-wheat English muffin
2 teaspoons butter
2 mushrooms, sliced
2 green onions, finely chopped
4 tablespoons green or red bell peppers, chopped
1⁄2 cup egg substitute
1⁄4 teaspoon salt
1⁄4 teaspoon pepper
Dash of oregano seasoning or Italian seasoning
4 teaspoons pizza sauce
1⁄2 cup shredded low-moisture Mozzarella cheese
Instructions
Preheat the oven to 350°.
Split English muffin in half and toast; set aside.
Melt butter in a small nonstick skillet over medium heat. Add mushrooms, green onions and bell pepper. Cook, stirring continuously for 2 minutes, or until vegetables are softened.
Stir egg substitute, salt, pepper and oregano into vegetable mixture. Cook, stirring continuously until egg substitute is set, about 2 minutes.
Spread 2 teaspoons of pizza sauce onto each English muffin half. Spoon a quarter of egg mixture over pizza sauce and top with a quarter of cheese.
Spoon remaining egg mixture and cheese evenly on top of muffins. Place muffins on a baking sheet and bake 5 minutes, or until cheese is melted
Garlic Hummus
Ingredients
15 oz can of chickpeas, drained and rinsed
½ teaspoon baking soda
1 small clove of garlic
1/3 cup of tahini
½ teaspoon salt
½ teaspoon black pepper
1 lemon, juiced
2 Tablespoons of ice water
Directions
- Place drained and rinsed chickpeas to a medium saucepan, cover with water, and add baking soda. Bring to a boil, reduce to simmer, and cook for 20 minutes.
- Drain cooked chickpeas and rinse under cold water for a minute.
- Add remaining ingredients to a blender and blend until light and fluffy. The ice water helps this process.
- Serve with your favorite crackers and veggies or use in a sandwich or wrap.
