Healthy foods to fuel students

A new school year is a perfect time to get you and your kids back into a healthy routine. Our clinical dietitians at Children's Health℠ share simple nutrition tips to make sure students are well-fueled for the school day.

Research shows a close connection between nutrition and learning. When a child eats healthy foods, it can improve their:

• Ability to focus and remember things

• Behavior

• Mood

How can you make sure your child has a good breakfast?

If you’re trying to get your kids to eat a healthy breakfast, here are a few tips:

• Sit down and eat with your children. Eating breakfast together models that breakfast is important for everyone.

• Set aside 10 to 15 extra minutes to eat. Wake up just a little bit earlier if needed.

• Think about what you’ll eat for breakfast in advance. It can be hard to make decisions in the morning – so already knowing what’s for breakfast can help sleepy mornings go more smoothly.

If you need some ideas for healthy breakfasts to make in advance, you might try:

• Overnight oats. Mix oats with your milk of choice, some cinnamon and fruit (apples, or berries). Toss in some nuts or seeds for extra protein and fiber (chia, flax, pumpkin seeds, walnuts) and refrigerate overnight.

• Egg cups. Beat 12 eggs and add chopped tomatoes, peppers and onions. Fill each cup of a muffin tin about ¾ full. Put the muffin tin on top of a baking sheet with water and bake at 350 degrees for 15-20 minutes.

• Smoothies. Prepare a double batch of your favorite smoothie in advance and keep in the fridge so it’s ready to go. (Tip: Use Greek yogurt for extra protein and frozen berries for a low-sugar, high-fiber fruit.)

Some mornings, kids say they’re not hungry – or you simply run out of time. When that happens, a quick breakfast snack is a great alternative to a full meal. Here are a few ideas for quick, grab-and-go healthy breakfasts:

• Peanut butter crackers

• String cheese

• Yogurt cups

• Nut butter and apple (try preparing it in a container the night before)

• A low-sugar, high-protein granola bar

Get more healthy breakfast tips and learn more about the importance of breakfast for kids.

How can you help your child eat a healthy lunch at school?

Eating a good lunch helps keep your child at their best in school. Here are a few common school lunch challenges – and how to help with those challenges.

• If your child comes home hungry after school, ask them, “How are you eating at school?” and then come up with solutions together to make sure they get enough to eat. The solution could be as simple as putting a few baggies of nuts in their backpack.

• If your child’s lunchbox comes home half-empty, get them more involved in making their own lunches. When kids help choose what goes in their lunch box, they’re a lot more likely to eat it.

• If your child complains they don’t have enough time to eat, encourage them to pack their own lunch. If they pack their own lunch, they won’t lose precious eating time waiting in the cafeteria line.

• If your child prefers the school’s lunch choices, help make sure they choose a fruit or vegetable with their lunch by asking them, “What was the fruit or veggie at school today?”

• If your child’s school has a vending machine, ask them what kind of food choices it contains and help them learn what the best choices may be. If there are no healthy choices, talk to your school’s principal about adding some.

Read more tips about packing a healthy school lunch.

What are some good, healthy after-school snacks?

Many children are hungry after school – even if they had a good breakfast and lunch.

So what can you give them to tie them over until dinner, but not ruin their appetite?

Here are a few easy, healthy after-school snacks:

• An apple or celery sticks with nut butter

• A cup of yogurt

• Cheese or avocado on whole-grain crackers or a rice cake

• A bowl of popcorn

• Pretzels with hummus

• A hard-boiled egg

Get more ideas for quick, healthy snacks for kids.

Download a free recipe e-book

Looking for easy meal ideas to keep your family healthy? Download 10 Easy and Healthy Weeknight Suppers for dietitian-recommended recipes your kids will love.

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Children's Health is here to help as your child prepares for a new year at school. See more tips and advice for making this school year a healthy and happy one.