Back to School Nutrition Tips!

It’s that time of year where our kids are heading back to school, and many of us are returning back to work in person. As we transition to a more on-the-go lifestyle, it’s more important than ever to consider healthy eating habits.

Here are some tips to help you set the tone for a healthy school year:

1. Prep everything. And when you don’t have time to prep, buy things pre-cut or pre-packaged. Often working moms & dads don’t have the time or energy to pack an elaborate lunch for their child’s school day, and that’s ok! Healthy eating does not have to be complicated. Pick a night when you can prep fruit & veggies into snack bags. Buy veggies that are already cut like carrot and celery sticks. Prep your kids’ lunches the night before so that when you’re scrambling to get out the door in the morning, everything is ready to go. You can find snack- or individual-sized hummus, guacamole, bags of nuts, or you can even portion these things out yourself. Choosing one day a week to prep a couple of lunches and dinners does wonders for busy evenings, too.

2. Prioritize whole foods. Whole foods will help fill your kids’ bellies and will give them energy for their busy days. Whole foods include fruits & veggies, whole grains, unprocessed meats & dairy products, legumes, etc. A great whole foods lunch might look something like fresh turkey & cheese roll ups with carrot sticks & guacamole, Greek yogurt with berries & nuts (if allowed, sun butter if not), or hard boiled eggs + veggie slices + hummus and trail mix.

3. Keep balance in mind. While we want to prioritize whole foods, we also know that our kids aren’t eating whole foods 100% of the time. This goes for adults too. High quality snacks are preferable—I love Simple Mills products or Mary’s Gone Crackers for less processed crackers that taste good and provide fiber—but including fun foods and different textures is important. We also want to think about balance in terms of the types of foods we consume throughout the day. Each meal should consist of a fiber source, a protein source, and a healthy fat source. Providing meals that are just carbs cause us to become hungry earlier, so we need some protein/healthy fat to fill us up and provide extra energy. Snacks should also be a pair of carbs/fiber + protein/healthy fat. Easy sources of fiber are veggie or fruit slices, high quality crackers, and minimally processed bread. Pair these with hummus, guacamole, yogurt, nuts or nut butter, turkey slices, tuna…the list goes on!

4. Eat regularly. This is easier for students who have a designated lunch hour, but is definitely encouraged for you busy parents who need energy too! Make sure your kids eat something for breakfast before they go off to school to avoid feeling starved, and that they have a snack when they come home, especially if they’re hungry. For picky eaters you’ll definitely want to keep an eye on what was and wasn’t eaten for lunch and if your child is hungry when they come home so they receive adequate nutrition. If you’re a busy parent on the go, be sure to pack easy snacks you can take with you to work! It’s so important to maintain energy throughout the day and avoid feeling starved and drained by dinner time.

5. Hydrate well. Not a water drinker? Flavor your water with citrus, cucumber, or melon. Do the same for your kids if that’s what they prefer. Most juices are concentrated sources of added sugars, so it’s best to avoid providing large amounts (diluting juices with water can also give your kids a flavored beverage without giving them all that sugar at once). Hydrating is just as important as eating in terms of keeping energy up and allowing your body to carry out its day to day.

Need recipe inspo? Here are some sample on-the-go lunches and snacks you can pack for yourself and your kids:

Lunches

1. Turkey & cheese roll ups + carrot sticks + guacamole

2. Siete wrap with veggies & hummus + apple slices & nuts

3. Tolerant Foods lentil pasta with broccoli + berries

4. Natural peanut/almond/sunbutter (for nut free) & jelly on high fiber bread + edamame or snap peas + fruit

5. Homemade tuna salad with avocado mayo + Mary’s Gone Crackers + celery sticks + nut or sun butter

Snacks

1. Fruit & nut butter

2. Veggies & guac

3. Crunchy roasted chickpeas (you can make these at home or buy at Whole Foods)

4. Tomato mozzarella bites (make mini skewers on toothpicks with cherry tomatoes and mozzarella balls)

5. Snack size hummus & Simple Mills/Mary’s Gone Crackers/veggies

By Jessica Kaplan