Good nutrition doesn’t end with the start of school

As the back-to-school season approaches, parents are gearing up to ensure their children are well-prepared academically and emotionally. However, one aspect that is often overlooked, is the critical role of nutrition in a child’s growth and development.

Kids rapidly grow and their bodies lay the foundation for a healthy future, so it is essential to prioritize healthy eating habits. This window of childhood is crucial for building strong bodies that can last until their 80s or 90s.

This is the time for bone growth, as well as muscle and brain development, so they need a certain amount of specific nutrients every day. These nutrients include protein, essential fatty acids, calcium, iron, beta-carotene, and various phytonutrients and minerals, which are predominantly found in fruits and vegetables.

Surprisingly, though, school age kids have the lowest diet quality, compared to other age groups, despite having the highest nutritional needs, according to the National Institutes of Health (NIH).

A healthy breakfast is a crucial start to the day, providing sustained energy and reducing the urge for unhealthy snacks later in the day. It’s encouraged to have protein-rich breakfasts, with fruits or vegetables, to keep kids full and focused throughout the morning.

Choosing the right balanced breakfast in the morning, impacts how that child is going to be able to behave, pay attention and socialize at school. So, instead of getting into the habit of just grabbing “convenience items” or carbohydrates, such as a bagel or some cereal, try to balance it out, by adding some protein, fruit and vegetables.

Mornings can be hectic, so planning ahead and prepping nutritious options can help simplify breakfast routines. Quick and easy options, like eggs, with vegetables, or fruit, with yogurt, can be excellent choices, to ensure a well-rounded meal. Snacks between meals are essential for children, as their lower energy stores require frequent replenishment, to sustain their active lifestyles and attentive minds. During a school day, usually, there are built-in snack times between meals, especially for the little kids, who are growing faster and have even lower nutrient stores.

It’s not just about getting more calories in, though. Nutrient dense snacks that include protein and fiber, will make energy last and neurons fire efficiently, which helps kids stay on task in school.

To ensure a well-balanced diet, parents can use the MyPlate model, which visually represents the ideal proportions of food groups in a meal. Half the plate should consist of fruits and vegetables, a quarter of whole grains and the remaining quarter of lean protein. Packing a school lunch based on this model, ensures that children receive all necessary nutrients.

Parents should keep in mind that portion sizes for kids change as they grow and develop. Little kindergartners entering the school system require smaller portions of fruits, vegetables, protein and grains. As they get older, their portion sizes get a little bigger, because of their higher energy demands, but the balance stays the same.

The MyPlate website (myplate.gov) provides age-specific guidance on calorie needs and portion sizes of each food group for school lunches.

When it comes to school lunches, parents and school systems play the role of providing healthy food options, while children decide how much and which items they will eat.

Nutrition education is essential, to empower kids to make healthier choices when selecting from the lunch line or their packed lunches. Encourage children to choose fruits and vegetables, by creating a positive environment and promoting healthy eating habits among their peers.

Parents play a pivotal part in being role models for healthy eating habits. Research shows that children are more likely to eat better-quality diets, and consume more fruits and vegetables, if they see their parents doing the same. Keep fresh fruits and vegetables accessible, and visible, at home, to encourage healthy snacking.

A well-balanced diet sets the stage for a successful and energized school day. By implementing these strategies, parents ensure the child stays fueled for school, with the right nutrients and habits.