We never forget to supply our children
with pencils, erasers, clothes, and notebooks when its back to school
time. However, it is just as important to supply children with the
proper nutrition they need to be at their best for the school days
ahead.
Fuel up with Breakfast
A healthy breakfast is the first thing on the list. After a night of
sleep a childs body needs to refuel for the day ahead. Imagine your
children as cars, and after a long night of sleep, their tank is empty.
Breakfast gives children the fuel that they need to hit the road and
start the day. Studies show that children who eat breakfast often have
better concentration, better attitudes towards school and are more
attentive.
Have a breakfast that includes at
least 3 of the 4 food groups from Canada's Food Guide to Healthy Eating:
Grain Products, Vegetables and Fruit, Milk Products, Meat and
Alternatives.
Try some of the following breakfast
ideas:
- Toast, peanut butter, orange juice
- Cereal, milk, banana
- Bagel, yogurt, apple juice
- French toast, fruit, milk
Any food can be a breakfast food. If
children like left over spaghetti or pizza for breakfast, go for it! If
they ask for a sandwich or a bowl of soup, thats great too!
Pack a Lunch with Punch
Packing a school lunch can be
challenging, especially if done in a hurry. We often rely on convenience
foods and pre-packaged meals; however, these foods are high in salt,
sugar, and calories, and low in vitamins and minerals. Packing a
healthy lunch your child will eat does not have to be difficult. Plan
school lunches for the next week with your child before you go to the
grocery store. Involve your children in making lunch and choosing their
own foods. Children tend to eat what they help prepare.
Try some of the following creative
lunch ideas:
- "Make-your-own sandwich" pack -
buy a re-usable container with compartments, pack it with
vegetables, meat (i.e., turkey, roast beef, or ham), cheese and
whole grain bread. Kids love the compartments and the idea of
building their own lunch
- Pasta or potato salad with added
vegetables and cheese
- Tuna, egg, or chicken salad
sandwich - if they prefer to dip crackers in the filling, that's OK
too!
- Fill a thermos with casseroles,
soups, pasta or other hot dishes
Energizing Snacks
Healthy snacks throughout the school day are important. Provide a snack
for mid-morning and mid-afternoon will keep your child energized and
alert through the day. Try some easy, healthy and portable snacks such
as trail mix, yogurt tubes, fruit, and string cheese.
After a long day at school many
children are hungry for an after-school snack. Offer your children
nutritious snacks instead of having chips and cookies in the cupboards.
Healthy snacks such as fruits, vegetables, whole grains and milk
products will help your children feel satisfied until dinner and give
their growing bodies important vitamins and minerals. Fun ideas include
cheese and crackers, fruit kabobs or a yogurt smoothie.
Supplying your children with a variety of
foods throughout the day will give them the energy needed for their
bodies and minds to tackle a school day.
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