It's "back to school" and time to be thinking and planning for healthy breakfasts, lunches and snacks for your kids. After a summer of perhaps unscheduled meals and snacks, its time to get back on the school schedule, which means starting the day with breakfast so you and your kids have the fuel in your bodies to study and work. Yes, all of you should be eating breakfast, so as the parent or if you are the teacher at school, you need to set the example and be the role model. Breakfast on the run (a sandwich or tortilla with cheese) is better than no breakfast at all; add milk and fruit!
At the Oliver Foundation we suggest you review our 7 Healthy Habits with your kids to make smart choices. Lets take a different approach this year and sit down with your kids and discuss what they will eat and like for meals and snacks. How many times have I heard adults say, " my mom always packed (a certain type of food or sandwich not liked) so I traded it out or threw it away." Perhaps we can get some compromise; foods the kids like, and foods that are healthy too. This takes some planning together. Even if your child wants basically the same breakfast, lunch and snacks every day- that is much better if:
1. They actually eat them.
2. They include fruits and vegetables- ones they like.
3. Low fat milk, cheese and/or yogurt are included three or more times a day
4. A Protein source: poultry, meat, cheese, nuts or peanut better is included
5. Water is essential in the Texas heat and sun.
6. Your child finds a special treat or dessert in the lunch.
To ensure healthy after school snacks, you need to have them handy and ready to eat in the fridge and in your home. Kids will not come home from school and cut up fruit and vegetables for a snack, so have them ready to eat. Many of the kids have school lunch at 10:45 AM so by 4 PM they are "starving" and ready to eat the first food in site. Our motto "if you have healthy foods available kids will eat them, likewise, if all the choices are not so healthy, they will eat those too."
Choose 5-A-Day servings of fruits & vegetables!
Have more water & less sugary beverages!
Opt for healthy snacks!
Increase active play & decrease screen time!
Choose 3-A-Day servings of low-fat dairy products!
Enjoy a Healthy breakfast!
Serve a smart portion size!
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