Know the ABCs of nutrition for back-to-school

(ROCKWALL, TX – August 17, 2015) “Back to School” is here and parents have a lot on their minds. Shopping, coordinating schedules, and returning to a normal routine are priorities. After the summer, part of this back to school ritual often focuses on getting the family back to healthy eating patterns.

With at least four opportunities to offer quality nutrition each day, we can help our children perform their best in the classroom or at extracurricular activities.

Breakfast

Breakfast is one of the most important meals of the day. Eating a smart breakfast helps improve behavior and school performance. Quick and easy ideas include low-fat yogurt, peanut butter on whole-grain toast, fresh fruit and/or even a simple bowl of cereal with low-fat milk. Plan it out the night before so you don’t have to think about it when the morning gets hectic. 

Lunch

Balanced lunches play a critical role in overall health and school performance. If your child throws lunch away or doesn’t eat most of it there is no health benefit – and it wastes money. Try getting them involved in planning because kids who do so are much more likely to eat what they have. Teach them to include a protein source, a grain, one fruit and/or veggie, a dairy product and a small sweet or snack item. School lunches can also provide adequate and balanced meals, and most schools allow parents to block the purchase of items they don’t approve. Discuss what your child plans to select in the cafeteria and be flexible and understanding with taste preferences.

Snacks

Children are “starving” after school and snacks offer a boost before homework, extracurricular activities or play. If choices include less-filling and empty calorie treats such as potato chips, cookies, and ice-cream they will eat them! Instead offer tasty but more beneficial options such as fresh fruit, yogurt, string cheese, graham crackers, baked chips and water. 

Dinner

Planning is key to ensuring the family dinner is brought back to the table. It’s easy to slip into the fast food lane with everyone heading in different directions but busy schedules can include dinner at home most nights, even if family members eat at different times.  Try rotating 7-10 easy, kid-tested meals. Pick simple options such as chicken or lean beef tacos, spaghetti, grilled or baked chicken or fish, or try a slow-cooker recipe. Add a vegetable and/or fruit, along with a whole-grain bread, rice, pasta or legume to complete the meal.

Don’t forget that balanced nutrition includes a variety of components and it doesn’t have to be all or nothing. Treats are certainly appropriate on occasion and learning to incorporate those into a healthy diet is important. Knowing the ABCs of nutrition will help your children start back to school at their best and give them a foundation for wise decisions down the road. 

Texas Health Presbyterian Hospital Rockwall offers outpatient nutrition counseling for individuals of all ages and for a variety of conditions. Call 469-314-7237 to schedule an appointment with a dietitian who can help you develop the best plan for you and your family.

Submitted by Texas Health Presbyterian Hospital Rockwall. Their Good Health guest columns cover a variety of topics at BlueRibbonNews.com.

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