Smart Nutrition for Academic Success

Give your kids a healthy start as they head back to school with these smart nutrition strategies!

Prioritize Breakfast: research shows that kids who eat breakfast perform better in school with higher test scores and fewer behavioral issues.   

• For a quick and healthy breakfast, enjoy whole grain cereal with less than 10 grams of sugar, low-fat milk, a piece of fruit, and yogurt.

Provide Variety:  diverse options help ensure kids get the nutrients they need from each food group.  Mix up lunch with these wrap variations.

• Spread a whole-grain tortilla with mustard, hummus, or pesto. Fill with grilled chicken salad or assorted lean meats. Add cheese, tomato, sliced onion, avocado, and shredded Romaine lettuce.  
• For a Mexican theme, fill with guacamole, salsa, black beans, grilled chicken (optional), and brown rice.

Wrap in foil and pack in an insulated lunchbox. 

Prep Smart Snacks: pack a healthy lunch side or after-school snack.

• Fruit cup (packaged in water or juice) or fresh fruit.
• Applesauce (no sugar added).
• Nuts (if age and allergy appropriate). ALDI carries 100-calorie single-serve almond packets, which offer convenience and portion control.
• Raw veggies such as carrot sticks, sugar snap peas, colorful snacking bell peppers, or celery sticks.
• Cheese sticks — available in 2% sharp cheddar or part skim-milk mozzarella.
• Individually wrapped snack bars with three or more grams of fiber, less than 10 grams of sugar, and no more than 1 gram of saturated fat. (KIND and Fiber One bars are a favorite in my house).
• Yogurt with less than 10-12 grams of sugar per serving. Better yet, opt for plain and add honey or fruit.

Partner with your child: kids are more likely to accept healthy options if involved in the planning and preparation.  Invite them to select from a list of healthy foods and encourage them to pack their own lunch.

Check out eatright.org for more back-to-school nutrition tips and news for kids of every age.