August 15, 2013 by thehealthyheartcenter
Nourishing your family for a successful school day is very important. Here are some tips to help get your kids’ school year off to a good start:
1. A well-balanced breakfast
It can be hectic in the morning getting yourself and your family ready for work and school. A healthy breakfast does not mean a complicated one. Try to include a type of carbohydrate, protein, and fat in every breakfast. An example would be whole grain toast with peanut butter, sprinkled with cinnamon—the toast is the carb; peanut butter the protein and fat; (the cinnamon just for added flare & flavor). You could serve some milk or fortified orange juice as well.
2. A nutritious lunch
If your child brings a lunch to school, opt to pack it with whole grain bread items, low- or reduced-fat dairy, whole fruits, and lean meats. When in doubt follow MyPlate, which says to make half the plate fruits/veggies. If your child buys lunch at school, encourage him/her to choose foods that have the most color (excluding candy!). Maybe pack a snack to supplement his/her bought lunch, like a piece of fruit or some nuts or trail mix.
3. Pack a safe lunch
Often kids who bring their lunches to school do not have access to refrigeration during the day. For this reason, it is essential to pack the lunch in an insulated lunch bag and to add ice packs when including dairy products—yogurt, milk, or cheese—and lunchmeat. Furthermore, ask your son/daughter to wash their hands before sitting down to eat. If you think they might forget, put some hand sanitizer or wet wipes in their lunch bag.