Going back to school after the holidays is often a busy time for families, however it’s important to make sure that your kids are getting the best possible nutrition to help support their performance during school hours and after-school activities! Planning ahead with appropriate bedtimes, education on personal hygiene, regular physical activity, healthy snacks and nutritious meals can not only help keep your kids healthy at school but also help keep you sane too!
Here are ten healthy “back-to-school” food tips that will help your kiddos have a great year!
Starting the day with water is a great way to maximize its consumption and to stay well hydrated all day long.
2. Eat breakfast
It is important to break the overnight fast. Make sure your child eats a healthy breakfast every day. It has been proven that students concentrate better, solve problems more easily and have fewer behavioral problems when they are sent to school with a full stomach, not to mention the positive effect it has on their body weight. Kids who eat a healthy breakfast are less likely to be overweight.
3. Plan lunch menus together
Get them involved when planning the lunch menu. Give your child a list of foods, including the ones they love, and the ones you want them to eat. This makes them more aware of different foods, and may make it more likely for them to eat their packed lunch knowing that they were involved.
4. Talk Nutrition
Children love hearing about the relationship between food and their body. While preparing a salad at home, why not teach them about which fruits and vegetables contain a high amount of vitamin and how these can protect us from catching a cold for example.
5. Upgrade their sandwiches
A sandwich can be really healthy, or unfortunately they can be loaded with sodium, fat and refined and processed ingredients. Some healthy spreads and add-ons include: hummus, avocado, tomato and cucumber. Always make sure your bread or tortilla is %100 whole grain (check the first ingredient on the list, never trust the front of the package!).
6. After school snacks
Kids are always hungry after school and they usually grab whatever they can find. Always have fresh fruit on the counter handy – apples, oranges, peaches, bananas. Keep nut mixes and fresh popcorn in small containers at home instead of stocking on the typical junk food snacks.
Kids love to dip anything! Take advantage of this and always offer veggies with hummus or cottage cheese. Put yogurt in a bowl and tell them it is a sweet fruit dip.
8. No processed food for lunch
Ditch the habit of going for the quick and easy option! It’s all a question of your child’s health and future. Take time to prepare wholesome foods; no sausages, burgers, nuggets or fish fingers!
9. Swap out sugar
If your kids drink juice, prepare it fresh at home. Invest time in preparing healthy homemade snacks to replace the sugar rich, no-sense foodstuffs which they often eat as snacks in between meal.
10. Make fun shapes with foods
For younger kids, you can cut sandwiches and fruits into shapes like stars and moons. This will make the food more attractive and easier for them to accept it.
Do you need further assistance to handle your picky eater? Call us on 52508384 or book an appointment online.
Eat Smart. Be Healthy.