Healthy Eats for Back to School
With the arrival of each new school year, there’s often the daily task of supplying a palatable, packable, midday meal. Now before you jump back into your old “lunchbox routine,” can we have a chat?
For motivation in terms of healthy food gathering and preparation, you as a caretaker need to recall why it is your children attend school (or are homeschooled) in the first place: To enrich their growing minds and bodies. That said, one of your responsibilities as their lunchtime meal providers, is to make sure they are fueled with the necessary “power foods” to keep their performance humming at an optimal level—all while making sure it tastes yummy enough not to be traded off for a marshmallow fluff sandwich!
Maintaining your focus on the “high-test fuel” your kids require for superior performance yearlong is critical. Otherwise, packing lunches and snacks can start off great at the beginning of the year, but then degrade to a bologna sandwich on white bread accompanied by a chocolate pudding pack and a sugary drink pouch by the year’s end. This just won’t do! Your budding kids deserve every chance at academic achievement in their schooling, and you’re in the unique position to give them just what their bodies need.
For continued success—on your part and theirs—mix and match items from these 4 healthy food group lists to fill their stomachs up with performance enhancing fuel.
LEAN PROTEINS
- Turkey (Try roasting and thin slicing a turkey breast.)
- Chicken (strips of chicken breast meat or baked drumsticks)
- Pork (slices of tenderloin go a long way)
- Hard boiled eggs (peeled)
- Hummus
- Protein bars (brands like Clif®, Zone®, Luna®, or Larabar®)
- Greek yogurt (low sugar varieties)
HEALTHY FATS
- Nuts
- Nut butters
- Low fat cheese sticks or cottage cheese packs
COMPLEX CARBOHYDRATES
- Whole or sprouted grain breads and wraps
- Pasta (variety with a low glycemic index such as Dreamfields®)
- Granola bars (low sugar, high fiber)
- Bean salad (chickpeas, Great Northern, pink, black, etc.)
FRUITS AND VEGETABLES
- You’ve got this—just choose items with depth of color and high in fiber.
So, leave the white bread, cheesy doodles, pudding packs, and Twinkies® in the store for the less fortunate eaters. This year it’s time to help your family eat well, learn well, and be the best they can be!