By Carla Araya, MPH, RDN, LDN
As the new school year kicks off, make sure your child has the right foods to power them through the day. Eating nutritious foods can greatly enhance kids’ energy levels and ability to learn. Here are five tips to help your family navigate this busy season while fueling your children each day.
1. Begin with a Balanced Breakfast
A well-balanced breakfast can get your child out the door with a full belly and focused mind. Aim to include a mix of whole grains, protein, and healthy fats. A couple options to consider are whole-grain toast with avocado and an egg on top or a smoothie packed with Greek yogurt, fruit (fresh or frozen), and a handful of spinach.
Tip: If your family’s mornings are hectic, prep breakfast the night before. Overnight oats, a batch of muffins, or baked egg bites make excellent grab-and-go foods.
2. Fill the Lunchbox with Variety
When packing your child’s lunchbox, prioritize variety in types of foods and colors. A well-balanced meal is easily achieved by selecting one food from each food group – protein, fruit, vegetables, grains. Aim to also have variety in the colors of the foods packed. Help your child “eat the rainbow” by switching up the fruit & veggies they eat throughout the week to ensure they get all vitamins and minerals they need. If pressed for time during the week, consider prepping ingredients on Sunday. Wash and cut fruits and vegetables, then prep pre-portioned snacks like nut butter, cheese, or whole-grain crackers.
Tip: Does your child go to a nut-free school? They can still have their lunch-time favorites, like PB&J sandwiches, by switching to nut-free alternatives such as sunflower butter and Wowbutter®.
3. Snack Smarter for Energy
Kids often need a snack mid-day to keep them energized until dinner. Offer a snack after-school that are high in protein and fiber, but low in added sugars. Great options include fruit with cheese and crackers, yogurt topped with berries, or veggies and hummus.
Tip: For older kids, consider keeping pre-portioned healthy snacks in an easy-to-reach spot in the fridge so your child can grab something nutritious when hunger strikes.
4. Stay Hydrated with Fruity Flavors
Keeping hydrated is just as important as good nutrition, especially when the Summer heat is still in full swing. Encourage your child to sip their reusable water bottle throughout the school day to keep their body and brain functioning well. Does your child need some enticement to drink water? Jazz up their bottle with their favorite fruit to provide a yummy flavor they enjoy.
Tip: Make flavoring water a fun activity to do together. Have your child add the fruits they like to their water bottle, see what fruit you pick for yours, then compare flavors.
5. Get Creative with Leftovers
Leftovers can be a wonderful time-saver during the busy school week if you repurpose them into new meals. Got leftover chicken in the fridge? Chop it up and layer it with greens inside a whole-grain tortilla for a tasty chicken salad wrap. Or sauté chicken with frozen veggies, leftover rice, and a scrambled egg for a quick well-balanced fried rice. Utilizing leftovers for dinner saves time and helps reduce food waste.
Tip: Involve kids in the cooking process, even when using leftovers. This can be a fun way to teach kids about creativity in the kitchen and get them excited about new foods.
About Carla Araya
Carla Araya is a registered / Licensed Dietitian for Nicklaus Children’s Hospital. Carla has a Master’s degree in Public Health with a special focus on Health Promotion and Disease prevention and a Bachelor of Science in Dietetics and Nutrition. Carla has over 20 years of experience in the field of dietetics and nutrition with specialties in oncology and pediatric nutrition.
About Food for Salud
Food for Salud is a multi-faceted initiative launched at Nicklaus Children’s in 2022 that uses the power of food and nutrition to promote the wellbeing of South Florida children and families. There are many benefits to eating well, from disease prevention to overall health and wellness. Food for Salud supports access to nutritious food and brings healthy eating tips and recipes to kids in local schools and to families at various community events throughout the year.