As the new school year approaches, making sure your kids get the right nutrition is key to supporting their overall health and well-being. Mary Cherne Schoenfelder, a registered dietitian with Aspirus St. Luke’s, shares a few simple tips for parents to help their kids start the school year with healthy eating habits.
“Healthy foods are packed with vital nutrients that are crucial for a child’s growth and development,” says Schoenfelder. “A varied, nutritious diet helps establish healthy habits and positive relationships with food and our bodies.”
However, 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). To help parents make informed decisions, Schoenfelder shared her expert advice on how to nourish kids for a successful school year.
Make fruits and veggies fun
Fruits and vegetables are rich in vitamins, minerals and fiber, promoting healthy digestion and overall wellness. To engage children, Schoenfelder suggests framing foods in an appealing and fun way: “Instead of labeling foods as ‘good’ or ‘bad,’ explain how different colors and types of foods benefit their health.”
For example, teach children things like ‘red foods are good for our hearts’ or ‘orange foods help us see in the dark.’ This approach not only makes eating healthier more interesting but also helps kids understand the positive impact of their food choices.
Build a balanced lunch
The right foods at lunchtime will help children stay focused and energetic throughout their day. Schoenfelder recommends including a mix of carbohydrates (such as grains, rice, and pasta) and proteins (like meat, fish, eggs and nuts) along with a variety of fruits and vegetables.
Packing a lunch that looks appetizing can also encourage kids to eat. Avoid sending fruits that might become unappetizing by lunchtime and consider using fun shapes or colorful containers to make the meal more engaging.
Ensure containers are easy to open and remember that many kids have limited time for lunch. “Packing nutrient-dense foods will help ensure they get the energy they need in the time they have,” Schoenfelder adds.
Don’t skip breakfast
Breakfast is a crucial part of a child’s day. “Kids who eat breakfast tend to perform better in school and have more energy,” said Schoenfelder.
Whether preparing breakfast at home or utilizing the school breakfast program, aim for a mix of carbohydrates, protein and fruits or vegetables.
Understand portion sizes and eating patterns
“I see parents put a lot of pressure on themselves to make sure their kids are eating enough,” said Schoenfelder. “But kids will have different needs depending on their hunger and activity levels.”
While parents choose the foods and timing, it’s important to let kids have a say in deciding which foods to eat and how much. Balancing this approach can be difficult, but it helps children develop healthy eating habits. Encourage children to listen to their hunger and fullness cues. As a general guideline, you can use the plate model as a guide: one-fourth carbohydrates, one-fourth protein, and half fruits and vegetables.
Support healthy eating habits at home
Schoenfelder emphasizes the importance of family meals. “Eating together not only models healthy relationships with food, but also strengthens family bonds. Kids who eat with their families tend to do better in school and have lower chances of engaging in risky behaviors later on.”
By following these tips, parents can help their children develop healthy eating habits that support their well-being throughout the school year and beyond.
Mary Cherne Schoenfelder, MPP-D, RDN, LD, sees patients at Aspirus St. Luke’s Clinical Nutrition in Duluth. If you are seeking extra help with your child’s nutrition, talk with their pediatrician. They can help you connect you with a registered dietitian in your area.