Nutrition 4 Kids

Nutrition 4 Kids — Back to School 

Jennifer Yoon, RDN, LDN, IBCLC

Pediatric Dietitian and Lactation Consultant

AHN Pediatrics (St. Clair)

 

 

Back to School time is so exciting! It is a time of new teachers, new classmates, new books and supplies. Back to school is also a great time to reboot, or begin, your family’s healthy eating routines. Here are some tips for getting a healthy start on new school year:

Breakfast is still the most important meal of the day. A healthy breakfast is high in whole grains, lower in sugar, and includes some protein to provide enough energy to get them to lunchtime. Use the food label to select healthy grains for breakfast by looking for foods with less than 3 grams of added sugar, and whole grain listed as one of the first three ingredients. Fresh fruit is a great addition to breakfast as well. Balance the whole grains with a good source of protein such as milk, yogurt, peanut butter, eggs, or a lean meat like turkey bacon, turkey sausage, or Canadian bacon. Check out this website for some delicious make-ahead breakfast ideas.

Healthy lunches don’t have to be a headache! 

Use MyPlate as a guide to providing a balance of healthy foods from proteins, fruits, vegetables, grains, and dairy to include in lunches. Review MyPlate with the kids and get their ideas about the foods they would like to include in their lunch from each food group. Involve kids in grocery shopping, washing, and cutting foods before the busy school week begins. 

For nutritious packed lunches, reusable containers with sections- also known as bento boxes- provide a space for a serving from each food group. These sectioned containers provide a foundation for healthy homemade versions of popular Lunchables with less waste and lower cost. 

Cut veggies ahead of time: sliced cucumbers, grape tomatoes, cut bell peppers, pickles, baby carrots, snap peas, zucchini sticks, and more.

Berries, melon, grapes, oranges, kiwi, peaches, nectarine, and pineapple can be cut in advance and stored for easy packing. 

Choose healthy grains such as whole wheat pasta, baked crackers, popcorn, or whole grain wraps. Whole grain English muffins make great pizza crusts.

Include lean protein such as chicken, turkey, lean ham, tuna, or beans. Deli meat can be sliced thick then cut into chunks or cubes. Make extra grilled or baked chicken to slice or cube.

Round out your box with a serving of dairy such as yogurt, cheese, or a box of low fat milk. 

Make the after-school snack a mini-meal. Kids are hungry after school and often fill up on simple carbohydrates like snack crackers or chips. Take advantage of this hungry time of day by offering a variety of fruits, vegetables, and lean proteins. If you find your evenings are busy with activities, go ahead and have dinner and provide a balanced snack later. 

With some advanced preparation, and recruiting some helpers, getting back into the swing of good nutrition for the school year doesn’t have to be overwhelming. Gather ideas, make lists of preferences, try new things, and work together to prepare for more nutritious meals to fuel healthy minds and bodies.

 

*** Jennifer Yoon sees patients at the AHN Pediatrics St. Clair office. For an appointment, please call (412) 221-2121. Read more from Jennifer’s “Nutrition 4 Kids” column on The PediaBlog here.

 

source http://www.thepediablog.com/2022/08/16/nutrition-4-kids-24/