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As summer fades and kids head back to school, establishing healthy eating habits becomes essential to support their energy, focus, and memory throughout the school day. Proper nutrition plays a key role in how well children perform academically, socially and physically. By providing balanced meals and snacks at the right times, you can set your kids up for success this school year.
Before School
Breakfast is often considered the most important meal of the day, and for good reason. After a night of fasting, the brain and body need fuel to jumpstart the day. Skipping breakfast can lead to fatigue, irritability, and difficulty concentrating. A nutritious morning meal should include a balance of protein, healthy fats, and fiber to provide sustained energy and keep hunger at bay until lunchtime.
Here are some healthy breakfast options to consider: - Whole grain toast with peanut butter and banana slices: Whole grains provide fiber and sustained energy, while peanut butter offers protein and healthy fats. The banana adds a natural source of sweetness and potassium, which is crucial for proper muscle and nerve function.
- Greek yogurt with berries and nuts: Greek yogurt is packed with protein to keep kids feeling full, while berries offer antioxidants that support brain health. Nuts provide healthy fats and additional fiber for long-lasting energy.
- Oatmeal with chia seeds and a drizzle of honey: Oats are a complex carbohydrate that slowly releases energy, helping to prevent mid-morning crashes. Chia seeds are rich in omega-3 fatty acids, which are known to boost brain function.
Encourage your kids to drink a glass of water or a small glass of milk with breakfast to help with hydration. Staying hydrated from the start of the day improves focus and concentration.
During School
Once your kids are in school, keeping their energy and focus levels up can be a challenge, especially if their lunch isn’t until late morning or early afternoon. Smart snacking helps bridge the gap between meals and prevents energy dips that can lead to irritability or decreased focus. Pack snacks that are portable, nutrient-dense, and easy to eat between classes or during break time.
Some ideal school snacks include: - Apple slices with almond butter: Apples provide fiber and natural sugars for a quick energy boost, while almond butter adds protein and healthy fats to stabilize blood sugar levels and maintain focus.
- Carrot sticks with hummus: Carrots are high in beta-carotene, which supports healthy vision, and hummus is a great source of plant-based protein and fiber to keep kids satisfied until lunch.
- Whole grain crackers with cheese: This combination offers a good balance of complex carbohydrates, protein, and fat for sustained energy and mental sharpness.
Remind your kids to stay hydrated throughout the day. Drinking water helps improve brain function, enhances memory, and prevents fatigue. Consider packing a reusable water bottle to encourage frequent sipping during school hours.
After School
After a long day of learning, kids often come home hungry and in need of a snack to refuel. Providing a nutrient- rich snack after school can help replenish their energy and improve their mood, preparing them for homework, sports, or extracurricular activities.
Some great after-school snack ideas include: - Smoothies made with spinach, frozen berries, and almond milk: Smoothies are a great way to pack in a variety of nutrients without a lot of prep. Spinach adds iron for energy, while berries provide antioxidants, and almond milk offers calcium for growing bones.
- Turkey and avocado roll-ups: Turkey is a lean source of protein that helps repair muscles and supports brain function, while avocado provides healthy fats that keep kids full and satisfied.
- Air-popped popcorn with a sprinkle of nutritional yeast: Popcorn is a whole grain that’s high in fiber and low in calories. Nutritional yeast adds a cheesy flavor along with B vitamins, which help support brain health.
Setting the Stage for Success As kids transition back to school, it’s important to establish routines that support their overall well-being. By planning meals and snacks with the right balance of nutrients, you can help them stay energized, focused, and ready to tackle the challenges of the day. Teaching healthy eating habits at a young age sets the foundation for long-term success in school and beyond.
Involve your kids in the meal planning and preparation process to make healthy eating fun and educational. Encourage them to experiment with different flavors and foods and empower them to make healthier choices that fuel their bodies and minds.
Healthy eating is more than just avoiding junk food—it’s about choosing foods that nourish the brain and body, and the school year is the perfect time to start building those habits.
MICHAEL MARTIN JR. IS A WORLD RECORD HOLDING POWERLIFTER AND AUTHOR OF “REAL QUESTIONS UNREAL RESULTS: Rants, Insights, and Lessons Learned from an Overeducated Underachiever, Chronic Procrastinator, Retired Military Veteran, Cowboy, and World Champion Powerlifter.” He also has a YouTube channel Beyond the Arena.
FOREVER FIT MICHAEL MARTIN JR
