How are you planning to get your kids ready for school? You need the backpack with the school supplies. You probably need some new clothes and shoes to accommodate the healthy growth over the summer. A haircut is in order as well. That just about covers all appearences, but what about the “insides” of your child? Have you thought about getting a nutrition plan together for a successful back-to-school transition?
Here have a few quick tips to consider:
- Your goal from day one should be to include a healthy breakfast before you send your child off to school. Studies show that children who eat breakfast perform better on tests, that they have improved concentration and attention in school and that they have more energy to make it through the day. Start them off right with some cereal, fruit, an egg and a glass of low-fat milk.
- Most school children have two choices for lunch – eat what the school offers or bring a sack lunch. While school lunch programs offer the healthy selection of a well-balanced meal, you may want to have the makings of a good sack lunch available for the days your child won’t eat what’s offered at school. Bring home some whole grain bread and lean lunchmeat for a healthy sandwich topped with lettuce and mustard. Have fruit available for the packed lunch, as well as for after-school snacks. Fruit juice or milk in a thermos will be good for them and good for the environment. In fact, all the packed lunch items can go into reusable, re-sealable containers.
- Have a variety of healthy snacks available for those after-school activities. A good trail mix is a perfect option because it provides quick and stable energy. Another easy idea is serving sliced cheese on wheat crackers. Add a piece of fruit and your child will be full until dinnertime.
In this edition of Nik’s Picks, Anne whips up a quick and easy Fruity Trail Mix which provides a balance of protein and carbohydrates that will surely please growing active eaters.
Fruity Trail Mix Serves 15
All you need: 3 cups Hy-Vee Deluxe Fruit & Grain Medley Cereal 1/2 cup Hy-Vee banana chips 1/2 cup Hy-Vee dried cherries 1/2 cup Hy-Vee dried cranberries 1/2 cup Hy-Vee quartered dried apricots
All you do:
- Mix all ingredients in a large bowl.
- Store in airtight container.
Nutrition information per serving: Calories: 120, Carbohydrate: 23g, Dietary Fiber: 2g, Fat: 2g. Protein: 2g, Sodium: 60mg
Submitted by Anne Cundiff , Registered Dietitian with Hy-Vee