Back to School Nutrition Tips
September 12, 2024
As we start another school year, it's a perfect opportunity to set up your kitchen with healthy food options readily available for your student.
Just as it is important to put the right fuel in the gas tank in your car so it runs correctly, fueling your body with good nutrition has been show to help kids do better in school, focus, and have more energy. Starting the day off with a healthy breakfast, and continuing to energize the body with smart food choices all day will set your student up for optimal learning and success.
BREAKFAST: Start the day off right with breakfast. Enjoying 2-3 food groups is a great way to ensure a well-rounded start to the day. Including foods higher in protein and/or fiber will help keep bellies full until the next meal or snack.
- Fruit and yogurt parfait
- English muffin egg sandwich with ham and low-fat cheese
- Whole grain cereal with low-fat or fat-free milk
- Oatmeal topped with fruits, nuts, and cinnamon
- Smoothie with fresh/frozen fruit, yogurt and milk
- Leftover veggie pizza/English muffin pizzas
- Peanut butter and jelly on whole wheat bread
SNACKS: Snacks keep us going during the day. Some students will eat their lunch early while others are eating later. A snack can help us refuel to think more clearly and continue to feel energized throughout the day. Think...
- Apples with peanut butter
- Yogurt and granola
- Low-fat cheese and whole grain crackers
- Hummus with whole grain pitas or pretzels
- Celery with low-fat cream cheese and cranberry-raisins
- Peanut butter on whole grain graham crackers
- Low-fat popcorn and grapes
- Nuts and dried fruit
HYDRATE: Drinking water throughout the day is important to stay hydrated. It can help keep you alert and focused. Water is the perfect drink for staying hydrated during the school day.
LUNCHES: Enlist your child's help in packing lunches. Take them to the grocery store and talk about the food groups, colors of all the fruits and veggies, and have them help find foods with whole grains (higher fiber content). Have them pick out a fruit or veggie to try for the week.
- Food groups - lean proteins, low-fat/fat-free dairy, grains, fruits, veggies
- Colors of fruits/veggies - red, yellow/orange, green, blue/purple, tan/white
- Keep things simple: use leftovers when possible
- Prep foods (cut up, wash, pre-portion, etc) on the weekend to help make the weekly packing easier
SPACE: Have a dedicated area in your fridge, freezer, an/or pantry with healthy options that are readily available for your child to grab.
- Fridge: clementines, low-fat or Greek yogurt, apples, cut up melons or strawberries, hummus, low-fat cheese sticks, cucumber/carrot/celery sticks, low-fat ranch dressing
- Pantry: pre-packaged pretzels, pre-portioned peanut butter, canned fruit in its own juices, individualized trail mix packages, bananas, whole grain cereal, whole grain crackers, low fat popcorn, dried fruit, low sodium soups, salsa, applesauce
- Freezer: squeezable yogurt tubes (frozen yogurt!), frozen fruit to eat or to include in smoothies, whole grain waffles
Getting a selective eater to try new foods is a process. Keep in mind that the goal is to provide your child with the opportunity to be exposed to new foods. Continue to introduce them to unfamiliar foods, have them see that you eat and enjoy them, all the while making sure they have safe foods that they know they can count on. Giving your child permission helps to reduce anxiety around new foods. Inviting your child to be around and try new foods is a very different experience than forcing them to try new foods.
With summer here, your kiddos are likely on a constant hunt for snacks. To help them develop healthy eating habits, try spacing meals and snacks about two hours apart. This gives their little tummies time to feel hungry, enjoy a snack, and recognize when they’re full. When kids “graze” throughout the day—eating small amounts here and there—their bodies have a harder time learning to recognize hunger and fullness cues. Grazing can also lead to more frequent choices of less nutritious, grab-and-go snacks. Let's Support Healthier Habits To support healthier habits, pre-plan snack options and post a visual snack “menu” on the fridge. This gives kids structure, helps them feel independent, and encourages better choices. And why not make snack time fun and educational? Try simple food crafts together—it’s a great way to bond with your child(ren), have fun in the kitchen, and explore possible new foods at the same time! UNDER THE SEA: Shark Snack Cups from Mommy's Fabulous Finds Festive treat made with yogurt, jello, cool whip, graham crackers and optional gummy shark Shark Week Bait from Alex Daynes A lighter treat that includes popcorn, white chocolate chips, f ood coloring/sprinkles, Sixlet Candies, gummy sharks, and pretzel goldfish Candy Sushi from Happy Family Recipes Themed snack made with Rice Krispie Treats (butter, marshmallows, vanilla, Rice Krispie Cereal) Fruit Roll-Ups, large Swedish fish, mini Swedish Fish BEACH + ANIMAL THEMES: Beach Bear Dirt Cups from Made To Be A Momma Celebrate summer with pool inspired lounging! Ingredients include: Teddy Grahams, white chocolate pudding, milk, cool whip, graham crackers, gummy life savers Curious George Snack from Mess for Less (tip, Read a Curious George book to go along with this one!) Enjoy a book and a snack with this Curious George inspired snack! Ingredients include: Nutella, s liced bananas, b lueberries, r ice cakes Animal Tracks Snacks from Loreen Leedy Great snack for the outdoorsy kid who enjoys animals! You can use a variety of ingredients including: cheese, crackers, pretzels, cream cheese, almonds and pepperoni FOR THE NATURE LOVER: Nature Snacks : Edible Crafts for Kids - Parties With A Cause A large variety of snacks for nature lover of all kinds including all sorts of flora and fauna options! POPSICLES: Fresh Fruit Popsicles from One Little Project How to Make Fruit Popsicles with Real, Fresh Fruit Strawberry Breakfast Popsicles from Fraiche Living We can imagine all sorts of variations of this recipe! Start with the following simple ingredients: yogurt, fresh strawberries, milk (or your choice) lemon juice and granola Frozen Yogurt Banana Pops from Kalejunkie Such a simple, yet festive recipe that uses ingredients commonly found in the kitchen such as bananas, yogurt and sprinkes! FOOD IMPOSTERS: Pancake Donuts from Balanced with Babies Made with just two ingredients: pancake mix and milk! You will need a fun donut shaped mold for this recipe Breakfast Banana Split - Art From My Table Ingredients include: banana, yogurt, blackberries, raspberries, granola, mini chocolate chips Fruit Cracker Pizzas from Sunshine & Hurricanes Crackers + cream cheese + fruit! Watermelon Rice Krispy Treats from My Heavenly Recipes Festive treat to be shared! Made with butter, marshmallows, R ice Krispies, food coloring and chocolate chips
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Bilateral Coordination
Exposing children to food through various activities like cooking, coloring and sensory play/projects enhances their understanding of food, leading to healthier eating habits. Try a sensory project, like making snacklaces!
