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Timely Tip: Back to School Healthy Eating
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Back to School brings busy schedules, and families are on the go again. Here are some tips for helping your children eat well, even when they spend most of the day away at school.
Breakfast for Busy Days
Kids (and adults!) need a healthy breakfast every day, even if it's quick. Kids who eat breakfast every day do better in school, and breakfast is also an important meal to help maintain a healthy weight.
- Whole grains, fruit, and lowfat dairy products are great breakfast building blocks. Try lowfat milk and whole grain cereal, whole grain toast with peanut butter or lowfat yogurt and a piece of fruit.
- Keep juice servings small (4-6 ounces) and read the label to make sure you’re serving 100% whole juice.
- If there’s no time to eat at home, pack a quick breakfast to go. Some ideas include: a baggie of dried fruit and nuts or a lowfat granola bar with a tube of yogurt.
Munch a Healthy Lunch
If your child brings lunch:
- Keeping healthy, easy to fix foods on hand that your child likes is key. Let them help you make a list and grocery shop.
- Older kids can be responsible for packing their own lunch the night before school.
- Some healthy, easy-to-pack foods to try: whole wheat crackers and peanut butter; a turkey or tuna sandwich on whole grain bread; healthy leftovers from the night before; yogurt, fruit, nuts, and whole grain crackers.
- "But I always send an apple and she never eats it!" Kids are more likely to eat fruit if it's cut up and ready to munch.
If your child buys lunch:
- Teach your kids about the importance of having a balanced lunch--a pack of chips and a soda might taste good, but they have zero nutrients and way too many calories.
- Talk about what they usually buy, and brainstorm ways to include some healthier foods, like packing some fruit and veggies to go along with the pizza they buy.
- Parents and older students can advocate for healthier food options at school: try writing a letter to the principal or the PTA as a start.
"Snack Attack"
Kids will eat what's available to them, so the key to healthy snacking is to stock a variety of healthy foods your family likes.
- Keep a bowl of washed fruit front and center in the fridge, along with other quick fix snacks: hummus and pita bread; string cheese and whole wheat crackers; corn tortillas and lowfat cheese; whole grain cereal and lowfat milk.
- Keep chips, cookies, and other treats tucked away in a cupboard, so they're less tempting, and don't buy large family size containers.
Additional Ideas
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