Fueling Success: Back-to-School Nutrition Advice for Parents from a Registered Dietitian

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.

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.

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.”

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.”