Blog
Back to School - Healthy Nutrition
Be Focused, Energized, and Ready to Learn!
Start off the school year strong by preparing with some healthy eating habits. Healthy eating helps with:
- Immune Health
- Cognitive Function
- Energy Levels
- Memory
- Attention Span
- A Better Mood Throughout the Day
Make time for breakfast, if that includes eating at school, getting up 10 minutes earlier to make a meal or finding an easy grab and go option. A fed brain excels at learning through stable energy and optimal neural connections whereas a starving brain has impaired focus and poor memory retention.
Healthy breakfast food options should include a mix of protein and healthy carbohydrates, including fiber. Examples include:
- Greek Yogurt with Berries
- Overnight Oats with Cottage Cheese or Veggie Loaded Scrambled Eggs
Make sure to avoid high sugar and high caffeine food options.
Kids and adults can come home very hungry and overeat on unhealthy foods as sometimes they are easiest to reach and require little preparation. Choose healthy snacks to bridge the gap between school and supper which can include:
- Fresh Veggies
- Fresh Fruit
- Yogurt
- Nuts
- Cheese
- Hard Boiled Eggs
- Protein Bites
- Whole Grain Crackers
Have fruit and veggies cut up and ready to eat. Plan ahead with snack containers with a mixture of the above so after school snack time is ready!
Hydration and water are essential for focus and overall health. You may have filled up water bottles for your child, but are they drinking it? Check and ask if they refilled it to have an idea of how much they are drinking each day. Bring to sporting events so you can ensure they are sipping on something healthy! Encourage regular hydration throughout the day!
Daily water needs vary by age and activity but according to the American Academy of Pediatrics, a good estimate is :
- 1-3 years old= 4 cups (32 ounces)
- 4-8 years old= 5 cups (40 ounces)
- 9-13 years old= 7-8 cups (56-64 ounces)
- 14 to 18 years old = 8-11 cups (64-88 ounces)
As we prepare for a new school year, take the time to prepare healthy food habits and options for a healthier you too!
Betsy Plotz, Registered Dietitian, & Robyn Moger, Dietary Manager