It is the back-to-school season! Most schools are back in session, and the little ones are off to a full year of learning.
Whether you’re a parent of an elementary schooler, high schooler, or college student heading back to class this year, you know the drill: new clothes and shoes to buy – and snacks for lunch! It can be hard keeping up with changing nutritional needs as your kid grows; making sure they get enough energy throughout the day without being overly full from carrying around heavy lunches in their backpack.
But don’t worry – we’ve got some top nutrition tips that will help make those back-to-school mornings easy while helping your children stay nourished and energized all day long. Here we will explore some easy-to-follow nutrition tips for parents that will help support their kids during back-to-school season providing optimal energy for studying without sacrificing taste!
The back-to-school season is a perfect time to set the stage for the upcoming year and to create new nourishing habits for the entire family. Parents can initiate these nutritional strategies today to ensure their children are adequately energized and prepared for learning.
Start Today With These Nutrition Meal Ideas
#1. Start with a breakfast upgrade
Breakfast is a topic that comes up repeatedly, highlighting its significance. For children, it is crucial to kickstart their day with a well-rounded breakfast to enhance concentration in class, and reading abilities, and provide energy for sports. The good news is that breakfast doesn’t have to be elaborate. However, it’s recommended to include 2-3 food groups for maximum benefits. If you’re looking for simple yet effective ways to upgrade your breakfast routine, consider these easy-to-meal prep ideas:
Whole grain chocolate carrot muffins, cheese + fruit
Whole Wheat Pancakes, fruit + nuts
Apple Pecan Make-ahead Baked Oatmeal
Quick and easy whole-grain breakfast bars
Here are 10 kid-friendly meal ideas for breakfast:
- Scrambled eggs with cheese and whole wheat toast.
- Greek yogurt topped with granola and berries.
- Peanut butter banana smoothie made with milk or a dairy-free alternative.
- Breakfast burrito with scrambled eggs, black beans, and avocado.
- Mini frittatas with spinach, cheese, and diced ham.
- Turkey or chicken sausage with whole-grain toast.
- Cottage cheese and fruit parfait with layers of fresh fruit and cottage cheese.
- Quinoa or oatmeal porridge cooked with milk and flavored with cinnamon and honey.
- Veggie omelet filled with chopped vegetables like bell peppers, onions, and mushrooms.
- Whole grain toast with almond butter and sliced strawberries.
#2. Add Protein variety at lunch
Parents often face the challenge of finding nut-free and minimally processed protein ideas for their children. While deli meats are a convenient option, they may not be well-received by all kids or can be costly. A simple solution is to explore alternative protein sources during dinner preparation and serve the leftovers as a nourishing lunch option. This allows for variety and ensures an adequate protein intake for the little ones.
Try these delicious turkey meatballs that you can serve for dinner and then pack for lunch!
They are made with ground turkey which is easy and convenient to use and can be a great everyday protein option! For more great turkey recipes check out www.thinkturkey.ca
You can also batch-cook these meatballs and freeze them, making this meal an easy item to pack for lunches.
#3. Pack balanced snacks
Balanced snacks and meals that include both protein and carbohydrates are essential for maintaining energy levels throughout the day. Try these ideas:
Veggies and hummus
Grapes and cheese
Muffin, cheese, and fruit (great breakfast or snack)
Here are 10 kid-friendly snack ideas that combine protein and carbohydrates for a balanced and nutritious option:
- Apple slices with sun butter.
- Hummus with whole wheat pita bread.
- Cheese and whole grain crackers.
- Greek yogurt with mixed berries.
- Turkey or ham roll-ups with whole wheat tortillas.
- Hard-boiled eggs with whole-grain toast soldiers.
- Trail mix with sunflower seeds, and dried fruit.
- Mini meatballs with whole wheat pasta.
- Cottage cheese with sliced peaches or pineapple.
- Veggie sticks with bean dip or salsa.
These snack ideas provide a balance of protein and carbohydrates to keep your kids energized and satisfied throughout the day.
#4: Don’t forget hydration!
Water is essential for the proper functioning of a child’s body. It constitutes more than half of their body weight, highlighting its significance. To ensure that your kids stay hydrated throughout the day, send them with a refillable water bottle to take to school. Encourage them to fill it up regularly and drink an adequate amount of water to support their overall health and well-being.
Hydration Hacks
Here are two useful hydration tips for kids:
- Encourage the use of water bottles with measured lines: Some kids find it helpful to have water bottles with marked lines indicating the amount of water they should consume throughout the day. These measurements can serve as a visual reminder, prompting them to drink and stay hydrated.
- Have a backup plan for forgotten water bottles: It’s common for kids to forget their water bottles. To tackle this, consider purchasing collapsible cups that your kids can keep in their backpacks at all times. These portable cups can be easily filled up at the water fountain whenever their water bottle is left behind, ensuring they always have a way to stay hydrated on the go.
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