The start of a new school year is an exciting and busy time. Think about making some new year's resolutions now for healthy eating. Here are a few suggestions that you might choose from to get the school year off to a great start:
Breakfast is pretty important for kids to get a good start on the day. Test scores are higher, kids are more likely to participate in class, and they have better concentration with the benefit of a healthy breakfast. A balance of protein and carbohydrates will keep them going until lunchtime. Stay clear of sugary things and refined carbohydrates - donuts, packaged baked goods, sugar-coated cereals. These foods fill up kids with empty calories that don't provide the nutrition their bodies require.
Need some ideas?
Oatmeal with fresh fruit and milk
Nut butter on whole grain toast or a whole-grain toaster waffle with banana slices.
Cottage cheese and fruit
Whole grain cereal with fruit and milk
Plan to take lunch to school or work more often. If you don't already pack a lunch, consider doing so a couple of days a week to start. Typically, it's much easier to make healthy choices in the morning and not at noon when you are hungry and staring at a fast-food menu. It's also friendly on the household budget. Bring your children into the process and allow them to choose from healthy options.
Need some ideas?
Make-Your-Own Lunchables - Kids love these, but they can be pricey and may not have a lot of healthy choices. Find a multi-compartment lunch container and fill the cubbies with things like fresh fruit slices or berries, carrot or celery sticks, sweet red peppers and dips like hummus or nut butter.* Add whole-grain crackers, a few slices of cheese, and some lean and low sodium protein.
It's a Wrap! - Take a whole grain tortilla or a large lettuce leaf, spread with cream cheese, layer with grilled chicken breast chunks, tuna, and/or veggies, roll and wrap. Add a piece of fruit, some graham crackers or cookies and call it a healthy lunch.
Encore! Encore! - Make an extra serving of dinner for tomorrow's lunch. An extra grilled hamburger, chicken breast, or lean pork chop can make a repeat performance in a sandwich or salad the next day. Pack it all up the night before and then grab and go in the morning.
Cook dinner. It sounds so simple but it does require some advanced planning. There are hundreds of websites with ways to plan a week of meals for a family of any size and budget. Browse around and find one that works for you. Meal planning and cooking at home are good for your health and your budget. Lots of tips on how to make a good home-cooked meal in 30 minutes abound on the internet.
Eat dinner together as a family more often. When school starts, schedules get full very quickly. Sit down together and reconnect at the end of the day. Turn off the TV and make a phone-free zone for the next 30 minutes. Share the good things about the day and what didn't go so well. Why is this healthy? Kids who eat regularly with their families have a stronger family bond, an expanded vocabulary, and do better in school. It's a worthwhile investment of time. Even if you can only swing it a couple of days a week, give it a try. Maybe getting together at breakfast will fit into your family's schedule better?
Give yourself and your family the gift of health and start the new year off right. Model healthy choices for your kids and teens. Teach them to make good choices that will lay a solid foundation for health throughout their lives.
Want more information?
Breakfast is really important for students http://www.eatright.org/Media/content.aspx?id=6442482043#.U-4jZPldWBI
Five Reasons for Your Teen to Eat Breakfast
Family Dinners in a Flash http://www.eatright.org/kids/article.aspx?id=6442466480
*Some schools have restrictions on bringing
nut butter, such as peanut butter, to school due to students having severe and
life-threatening allergies. Check first before you send this to school with
your child.
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