It’s Back-to-School time again, and although it's a new school year, the challenges are the same. “How can I send my child off with a health breakfast and what are easy but healthy lunch and snacks I can give them?” is on every parent’s mind. The start of the school year can be stressful but making nutritious lunches and snacks should not. Our Food for Salud’s nutrition experts provide some tips to help your family navigate this busy time without sacrificing nutrition.
Shop Smart: The fastest way to a happy meal is to serve the foods your kids like. With this in mind, parents should be able to modify any meal into a healthier version, but first you need to have all the ingredients you need at home. When grocery shopping, make a list and stick to it. Make sure to include your kids’ favorite foods but also healthy food options. If your child is a picky eater, he or she may be hesitant to try new foods or healthier versions of what they like. Negotiate by adding veggies to pizza, using low-fat dairy products when making dishes that include cheese or milk, and involve them in food preparation.
Cook Healthy: Cooking with love is necessary to create healthy delicious meals. Be mindful of the flavors, textures and aromas that your child likes. Some culinary skills and cooking books can help. No one likes mushy overcooked veggies. Add colors and textures to your meals. Menu planning is an important step in creating healthy delicious meals. For example: if you serve fish nuggets with oven-baked fries and apple chips on Monday, try turkey sliders with side salad, and a watermelon slice on Tuesday. Make sure to serve foods from all food groups: grains, protein, vegetables, fruits, dairy and healthy fats. Combine hot foods with cold ones, sweet and salty, creamy and crunchy, bright colors with whites. Meals should be enticing, educational, delicious and healthy.
Eat Right: While you can't control what time your child eats during school, lunch and breaks between classes are scheduled. Providing at least two small snacks that your child can eat during their breaks before and after lunch will give them enough energy to stay focused during the school day.
Healthful Habits: Be a role model to your kids. Eat your fruits and vegetables; add whole grains and dairy products to your meals. Cook low in sodium and do not add salt to your meals at the table. Avoid sugary drinks and desserts high in sugar and fat. Drink water.
Get Moving: Everyone needs physical activity to stay healthy. Physical activity helps improve bone health, cognition, body weight, fitness and heart health. Kids need physical activity to grow strong and healthy, to sleep better, to get better grades in school, and to be in a better mood. Toddlers need to be active throughout the day. Older children and teens need 30-60 minutes of moderate-intensity aerobic activity every day, at least 30 minutes of vigorous aerobic activity every day, bone and muscle strengthening aerobic activity three times per week.
About Food for Salud
Food for Salud is a multi-faceted initiative launched at Nicklaus Children’s in 2022 that uses the power of food and nutrition to promote the wellbeing of South Florida children and families. There are many benefits to eating well, from disease prevention to overall health and wellness. Food for Salud supports access to nutritious food and brings healthy eating tips and recipes to kids in local schools and to families at various community events throughout the year.