Summer is almost over and back to school season is upon us! Amidst shopping for notebooks, backpacks, and clothes, nutrition can sometimes be the last thing on our minds. Kids are growing a lot! Their nutrition has a big impact on their health today and in the future. Help them do well in school and stay healthy by packing a nutritious lunch!
Here are 7 tips to create a yummy lunch to help your child do their best in school!
- Create a balanced lunch using MyPlate
- Whole grains: Make at least ½ of their grains, whole grains. Choose foods like an English muffin, whole-wheat cereal, rice cakes, or brown rice.
- Fruit: Choose fresh fruits like strawberries, blueberries, or melons. Or opt for fruits packaged in 100% fruit juice.
- Veggies: Serve fresh veggies like sliced red bell peppers, carrots, cucumbers, and celery. Add a dip like hummus or peanut butter to boost their flavor.
- Dairy & alternatives: Offer reduced fat products like Greek yogurt, mozzarella cheese, or milk. If serving a dairy alternative, find products that are low in added sugars and have calcium and vitamin D added.
- Protein: Try a mix of plant and animal proteins like chicken, sliced turkey, boiled eggs, tofu, beans, lentils, or tempeh. Whole grain foods are also a great source of plant-based protein.
- Meal prep
- You do not need to spend a lot of time daily making lunches. Choose one day to prep for the week. Wash and chop all vegetables and put into containers. You may even prepare a batch of protein like chicken, beans, or eggs. Get your kids involved by having them help wash produce or put the food in containers. It’s okay to buy prechopped items or canned beans. It doesn’t have to be perfect to be healthy!
- Pack good portions
- To avoid food waste, pack good portions. Try finding kid-sized lunch boxes or choose smaller containers to pack their lunch. For those in high school, use your hand as a guide to create realistic portions.
- Choose color & variety
- Make it colorful! Your child is more likely to eat it. If you have a picky eater, offer variety along with a food they already like. This helps them feel more interested to try it.
- Rethink your drink
- Try fruit-flavored water, bubbly water, or low sugar drinks instead of sports drinks, juice, or soda. Water is best for hydration. Find a reusable water bottle your kids like! Write their name on it. This helps you avoid wasting money on plastic water bottles.
- Leave packaged foods behind
- When packing a snack for their school day, keep the chips & sweets to a minimum. For something sweet, try fruit like dates or pineapples.
- Focus on healthy fats
- Pick foods and snacks high in unsaturated fats and omega 3’s like avocados, almonds, olives, and fatty fish. These healthy fats will help with brain development and keep your child’s heart healthy.
If you want more information on nutrition, schedule an in-person or telehealth appointment with a dietitian at Adelante. Also, check out the links below for more information on healthy eating:
Academy of Nutrition & Dietetics
Also, tune into our live cooking demo on Instagram Live and Facebook Live on Thursday, August 18th at 11am to learn how to create a balanced, kid-friendly lunch.
Back to School Healthy Recipe
Back to school can be an adjustment after a fun summer! Our registered Dietitian Nutritionists have come up with this easy, healthy recipe for your kids lunchboxes! If you were not able to watch the live cooking demo for this recipe, it is posted on our Instagram and Facebook and linked below.
Rainbow Turkey Wrap
1 whole wheat tortilla
1-2 tbsp low-fat cream cheese
2 slices low-sodium deli turkey slices
1 handful spinach
¼ cup carrot shreds
¼ red bell pepper, sliced lengthwise
¼ shredded purple cabbage
VEGETARIAN Rainbow Turkey Wrap
1 whole wheat tortilla
1-2 tbsp hummus, any flavor variety
1 handful spinach
¼ cup carrot shreds
¼ red bell pepper, sliced lengthwise
¼ shredded purple cabbage
¼ cup lentils
¼ cup black beans