Back to School
Parents: Do Your Homework. What You Feed Your Kids Affects Their Grades
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The fun summer afternoons are history and it's time to head back to school. If your family is like most, you're busy trying to get everything ready to start the new school year off right. As you get ready, Check Your Health asks you to put one more item on your back-to-school list: good nutrition. |
Students who are nutritionally fit are more likely to have the energy and strength they need to study and learn. There are plenty of things you can do to make sure your kids are eating right and improving their odds of bringing home better grades and building self-confidence.
Breakfast: The Right Start Every Day
Because breakfast is an early-morning refueling stop, it's important to make the first meal of the day an essential part of your family's morning routine. After going all night without food, your body needs to replenish glucose, also called blood sugar, which is the main energy source for the brain.
Studies show people who eat breakfast have more strength and endurance, concentrate better, solve problems more easily and maintain their weight better. On the flip side, people who skip breakfast often feel irritable, tired and restless in the morning. Busy schedules are often to blame for skipping breakfast. If your family seems to be short on time, keep quick-to-prepare foods on hand. Also try getting foods ready the night before, such as mixing a pitcher of orange juice or setting out cereal bowls and boxes. School breakfast is another option for a family with a hectic morning. Check to see if your child's school offers breakfast. |
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If your kids say they're not hungry for breakfast, start them out with a light bite, such as a piece of toast or quick glass of juice. Then arm them with a nutritious mid-morning snack like string cheese, a whole-grain breakfast bar or a bagel. If your kids say they don't like traditional breakfast foods, don't worry: breakfast can be any food they like, such as a sandwich or leftovers. Starting the day with a good breakfast is an excellent start to success in the classroom.
Lunch: Mid-day Energy Boost
If your children eat lunch at school, take the time to read the school lunch menu and go over it with them. Talk about what they like and don't like as well as the options that are better for them.
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On the days they don't like what's served plan to pack a lunch. Brown bag lunches don't have to be a pain: They can be as easy as a peanut butter sandwich on whole-wheat bread, a bag of cut-up veggies with dip, plus yogurt and apple slices for a healthy dessert. |
To keep foods safe, be sure to keep cold foods cold and hot foods hot. Try freezing single serving juice boxes to use as an ice pack. Help your child pack her own lunch every day. "This is a great opportunity to teach them about nutritional balance," says Rachel Cox, a registered dietitian with the Utah Department of Health.
After-school Snacks: Filling In the Gaps
When the kids come in the door after a long day at school, an after-school snack is usually the first thing on their minds. "A nutritious snack is the perfect way to give kids the energy and nutrients they need for after-school activities like soccer practice or dance lessons," said Cox. "It's also a good way to curb their hunger until dinner.
| For maximum nutrition, after-school snacks should be small in portion and include some carbohydrates and a little protein. For example, try a half cheese quesadilla with salsa and lettuce or half a whole-wheat English muffin topped with pizza sauce and mozzarella cheese and heated in the microwave. You could also try hummus with whole-grain crackers and a banana. |  |
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Pre-cut fruits and vegetables are quick and healthy snack options. Try apple slices dipped in yogurt or baby carrots and cherry tomatoes dipped in low-fat ranch dressing. |
Dinner: Family Mealtime Creates Healthier Children
Sitting down together for dinner is something many families don't do anymore. With our busy schedules, it's easy to see why sit-down dinners aren't a priority. Yet dozens of studies show that kids develop into healthier teens when they are able to spend more time with their families.
| Teenagers who eat six to seven family meals a week tend to eat more nutritiously. They eat more dairy products and fruits and vegetables than those who eat few or no family meals. Kids model the behaviors of their parents, so dinnertime is a great time to show your kids how important it is to eat well. |  |
Mealtime is also a good time to introduce new foods, share family time and discuss the events of the day. Families can build relationships just by talking to each other. Your meal does not have to be complicated. Just take the time for a family meal and make it a priority.
- Whole-grain cereal with fruit and milk
- Instant oatmeal with milk and dried fruit
- A whole-wheat pita stuffed with sliced hard-cooked eggs
- Lean ham on a toasted English muffin with vegetable juice
- Bran muffin and yogurt topped with berries
- String cheese rolled into a whole-wheat tortilla
- Toasted waffles topped with peanut butter
- Cheese pizza and a glass of orange juice
- Ready-to-eat cereal topped with sliced banana and yogurt
Tips on Making the Most of Family Meals:
- If you have an overweight child, prepare healthy meals that the whole family eats instead of serving special foods for that child only. This will create a positive and supportive environment.
- Schedule meals at regular intervals. Without a schedule, kids tend to snack more-and often reach for high-calorie foods.
- Meals tend to be healthier when planned, so try to plan menus a week at a time. Keep a log of menus you've created so you can refer to it in the future when you need ideas for a healthy meal that your family likes.
- Space snacks at least one hour before a meal. Two to three snacks per day are enough for most children.
- Plan to eat at least one meal together every day. If it's difficult to get everyone together for dinner, how about breakfast? Try designating at least one night a week as family dinner night.
- Eat meals and snacks in the kitchen or dining room. Avoid eating in front of the computer or television.
- More Family Mealtime suggestions
Source - Healthy Habits for Healthy Kids: A Nutrition and Physical Activity Guide for Parents. 2003, American Dietetic Association.
