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Healthy Eating Tips to Maintain Your Child's Energy during the School Day

Posted by Courtney Yablonsky
Courtney Yablonsky
Courtney is a Registered Dietitian and Certified Dietitian/Nutritionist with a passion, and open-mindedness, f...
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on Monday, 21 December 2015 in School Nutrition Blog

HealthymealsblogAlthough children are often energizer bunnies, sometimes even their tanks can run on low, especially during those long school days. To ensure your child is making the most out of their learning experience, follow these healthful hints that will keep them full and focused.

 

Start the day with Breakfast
Encourage your child to start the day with a balanced breakfast. Studies show that eating breakfast helps children pay attention, perform problem-solving tasks, and improves memory. While eating any breakfast is better than no breakfast at all, try to avoid sugary alternatives such as doughnuts or sugary cereals and include fruits, vegetables, whole grains, lean proteins and low fat dairy products into the mix to gain extra health benefits. Healthy options include a veggie omelet with whole grain toast, oatmeal topped with dried fruits or nuts or a yogurt parfait with whole grain granola and fruit. In a rush? Try these Grab-n-Go breakfast ideas to get the benefits of breakfast without the time constraints:


Dressed-up Yogurt: Add a teaspoon of berry jam, honey and almonds to a low-fat yogurt to eat on-the-go.

Kicked-Up Quesadilla: Add eggs, cheese and veggies to a tortilla for your child to grab as they run out the door.

Frozen Fruit Smoothie: Blend your choice of yogurt, low fat milk, and frozen fruit to pack in a to go container.

 

Mid-Morning Pick Me Up
Healthful snacking is a great way to manage hunger and keep your child focused throughout the school day. Make it easy for kids to choose healthy snacks by cutting up and packing fresh fruits and vegetables. Other good snacks include dried fruit and nuts, peanut butter on whole grain bread, or whole-grain crackers and cheese.

Pack a Power-Packed Lunch
To help your child power through the rest of the day, make sure to pack a nutritious lunch. With your child, brainstorm about foods and snacks that they would like to eat. In addition to old fallbacks, such as peanut butter and jelly, try pitas or wrap sandwiches stuffed with grilled chicken, lean cold cuts or veggies. Try soups and salads, and don't forget last night's leftovers can make for an easy lunchbox filler. Remember to limit sugary drinks, such as soda and fruit-flavored drinks, which can leave your child feeling sluggish and sleepy after the initial energy effects have worn off. Instead, serve water and low-fat milk.

 

Sources:

http://kidshealth.org/parent/nutrition_center/healthy_eating/habits.html#

http://www.fns.usda.gov/sites/default/files/benefitsbreakfast.pdf

http://www.parenting.com/gallery/on-the-go-breakfast-recipes

http://www.prevention.com/health/food-and-mood-best-foods-make-you-feel-better

 

Disclaimer: The opinions expressed in this blog are strictly those of the author and should not be construed as the opinions of Whitsons Culinary Group or any of its affiliates.  All content and material contained in this blog is provided for informational purposes only, and no representation is made as to the accuracy or completeness of this information.  It is general information that may not apply to you as an individual.  It is not medical advice and should not be treated as such.  You should not rely on the information in this blog as a substitute for your own doctor’s medical care or advice. If you have any specific questions about any medical matter you should consult your doctor or other professional healthcare provider.

 

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Courtney is a Registered Dietitian and Certified Dietitian/Nutritionist with a passion, and open-mindedness, for weight training and cardiovascular exercise. She focuses on educating individuals on the importance of balancing nutrition and exercise to promote an overall healthy lifestyle. Her positive and upbeat attitude contributes to her passion for nutrition and her willingness to help others, creating an informative and enjoyable work atmosphere. She has previous experience in food service management, as a ServSafe instructor, and counseling individuals to help meet their personalized goals.

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