August is back-to-school month. Many families struggle with ideas for offering their children well-balanced meals on the run during the school year. Healthy eating does not need to be complicated, expensive, or perfect. Small, realistic nutrition choices can help children grow, learn, focus, and develop good habits for a healthy life.
Here is some practical guidance for families on building healthy eating routines during the school year.
- Healthy food choices support learning and growth. Balanced meals containing protein, fruits, vegetables, whole grains, dairy, and healthy fats help children maintain energy and focus while supporting brain development and overall health.
- Limit highly processed foods. Minimize foods high in added sugar, sodium, and unhealthy fats, such as sugary drinks, chips, cookies, candy, and pastries. These foods provide less sustained energy and nutrition.
- Encourage the family to participate in meal preparation. Children can help choose and prepare meals, review school menus, and select balanced options at school.
- Choose natural beverages whenever possible. Milk, chocolate milk, water, and tea can be good choices. Try to limit soda and sugary juices.
- Balanced meals can be simple. Create a routine of three meals and one to two snacks each day, including nutritious breakfasts, lunches, snacks, and beverages. Examples include:
- Breakfast: English muffin with eggs, peanut butter toast, oatmeal with fruit, a bagel with cream cheese, or toast with cheese.
- Lunch: Whole-wheat sandwich, yogurt and carrots with ranch dressing, chicken and cheese wrap with vegetables and fruit, chili or bean salad, or leftovers from dinner, such as roasted vegetables, potatoes, and a portion of meat.
- Snacks: Whole-wheat crackers with cheese or peanut butter, a variety of nuts, fresh fruit, yogurt, applesauce, edamame, or vegetables with hummus.
- Plan quick and healthy dinners ahead of time. Try to prepare enough food for two or three meals so you can have leftovers during the week. Roast frozen or fresh vegetables and combine them with pasta and rotisserie chicken or another meat of your choice. You can also add meat and beans to a premade salad kit.
- Try to eat together as a family at approximately the same time. Having a set mealtime can help children develop a consistent daily routine and reduce the chaos of staggered meal schedules. It is also an opportunity to bring everyone to the table and create stronger family bonds.
If you need more ideas for creating a healthy meal plan for your children’s busy days, please contact your local registered dietitian.