Back to School Nutrition Tips
Parents should use the new school year as an opportunity to rethink and
reenergize their child's nutrition. Good nutrition and learning go
hand in hand. A healthy breakfast and lunch will provide your child
with the fuel he/she needs to stay focused throughout the day.
Try the following nutrition tips for school age children.
-
Start the day off right. Multiple
studies demonstrate children who eat breakfast regularly are able to
concentrate better, solve problems more easily and perform better on
tests than kids who don't eat breakfast.
-
Don't dismiss school lunch programs. Your child's lunch contributes significantly to their overall nutrient
and energy needs, so make the most out of it. Most school lunch
programs provide options and allow kids to select three to five items
from the menu. Become familiar with the school lunch menu and talk to
your child about making good choices. When the main meal is less
nutritious like a hamburger, pizza, or taco, encourage your child to
also select fruits, vegetables and yogurt or milk.
-
Involve your children in making lunches. If you are packing lunches, let them help plan and prepare the meal. When kids are involved in selecting the foods that go in their lunches,
they are more likely to eat their carrot sticks instead of trading them
for cookies.
-
Get creative. There's nothing
wrong with traditional healthy breakfasts and lunches, but going off
the grid can also keep these important meals fresh. For breakfast try
lean ham or turkey on an toasted whole wheat English muffin; or cheese
and fruit slices with whole grain crackers or graham crackers. Instead
of the traditional lunch sandwich try mini bagels, tortillas, pita
pockets and crackers.
-
Think food groups. We have all
seen the food pyramid, and while you may not remember the exact number
of servings recommended, it is a great guide of items that your child
should be eating every day. So each day try to include a whole grain,
fruit or vegetable, meat/meat alternative, and dairy.
This information has been approved by Emily McCloud, MS, RD (September 2009).
