School is starting soon and now is a great time to clean-out the summer snack pantry and start prepping for healthy school and meal options. Research shows that healthy eating is important for child growth, development, and success in school. Several studies have shown links between a child’s diet and academic and behavioral outcomes. A child’s diet that is high in sugar or lacks a balanced variety of vitamins and minerals, and malnutrition can lead to problems with behavior and disruptions, learning retention, lower test scores, and growth or developmental delays.
First, parents should help kids start the day with a good breakfast option. We are very fortunate that our school district receives federal funding for a free breakfast meal that is provided to ALL students. Kids receive this meal, generally within the first hour of school. BUT, if you have growing teens or kids that ride a bus very early in the morning, then it’s always a good option to send them with a little extra in the morning. Something fast, easy and portable works best, such as granola bars, fruit, gogurt, quick glass of milk or juice, or a slice of toast with peanut butter. This will help wake them up and get them going for the day.
Second, the school lunch program follows some strict nutrition and dietary guidelines and the lunch ladies work hard to prepare a tasty variety of daily lunch meal options for kids. Families can also work with the school district to apply for child food assistance if needed to supplement or cover meals. If you prefer to pack lunches from home for your kids, then be sure to explore some nutritious meal options to make for the new school year. You don’t have to do just sandwiches! Try to pack lunches with a good mix of healthy options from all the major food groups.
Third, stock your pantry with portable, healthier options that everyone enjoys to keep hunger at bay until dinner and are easy to grab and go if running errands or between after school activities. Follow some of these key guidelines when selecting at-home options: 1) Snacks should contain no more than 200 calories per portion; 2) Snacks must provide at least 10% daily value of key nutrients (i.e. protein and fiber); 3) No sugary beverages; 4) Snacks should provide less than 200 milligrams of sodium.
Lastly, we are all busy and when school and activities begin again, making and deciding on dinners can be tough! To make things easier, try using a weekly or monthly meal calendar. Get your family involved to pick some of your favorite recipes, throw in some new ones occasionally to vary things a little, and look for good nutritious options like a vegetarian night! Meal planning can also be very helpful for grocery shopping. Giving your family a good nutritious dinner option will help to get them through the nights of homework and activities and they will sleep better to prepare for the next day of school. Take the opportunity to also take every opportunity you can to sit down and eat and converse as a family. Studies have shown that regular family meals at the table are associated with higher grades and lower rates of substance abuse and depression in children. Families that need food assistance should also reach out to some of our local options, like the monthly AF Daily Bread program and local food bank to help ensure no one goes hungry.
We all have busy schedules, so a little extra planning can go a long way to making meals easier, faster and more nutritious for families so everyone can have better days with fuller bellies and fuller brains!