As August rolls around, families are preparing for the hustle and bustle of a new school year. Between juggling work, school activities, and daily routines, ensuring your child receives proper nutrition might seem like a daunting task. However, with a few simple strategies, you can fuel your child’s body and mind for success, even on the busiest days.
Mornings can be chaotic, but starting the day with a healthy breakfast is crucial. Studies show that children who eat breakfast perform better academically and have improved concentration. To save time, consider preparing breakfast the night before. Overnight oats, fruit smoothies, or whole-grain muffins are quick and nutritious options that can be made in advance. If mornings are really tight, grab-and-go options like yogurt parfaits or a banana with peanut butter can still provide the energy your child needs to kickstart their day.
School days are long, and children need snacks to keep their energy levels up. Instead of reaching for sugary treats, opt for snacks that are high in protein and fiber, which help keep hunger at bay. Nuts, cheese sticks, fresh fruit, or veggie sticks with hummus are easy to pack and eat on the go. These snacks are also perfect for keeping in your bag for after-school activities.
A well-balanced lunch is key to keeping your child focused and energized throughout the day. Aim to include a mix of whole grains, lean proteins, and plenty of fruits and vegetables. Sandwiches on whole-grain bread, wraps filled with lean meats and veggies, or pasta salads with grilled chicken are all great options. Involving your child in the lunch-packing process can also be a fun way to teach them about healthy eating while ensuring they’ll enjoy what’s in their lunchbox.
During the hot August weather, staying hydrated is just as important as eating well. Encourage your child to drink water throughout the day by packing a refillable water bottle in their backpack. If plain water isn’t appealing, try adding slices of fruit like lemon or berries to add some natural flavor.
Busy schedules often mean eating on the run, but that doesn’t mean you have to sacrifice nutrition. Plan ahead by keeping a stash of healthy snacks in your car or bag. Fresh fruit, trail mix, or whole-grain crackers are perfect for a quick bite between activities. For dinners, consider meal prepping on the weekends so that you have healthy options ready to go during the week. Casseroles, stir-fries, or slow-cooker meals can be prepared in advance and heated up quickly after a long day.
August is a great time to take advantage of seasonal fruits and vegetables. Fresh corn, tomatoes, berries, and peaches are abundant and can be easily incorporated into meals and snacks. Not only do they add flavor, but they also provide essential vitamins and nutrients.
Balancing work, school activities, and nutrition can be challenging, but with a bit of planning and creativity, it’s entirely possible. By focusing on easy, nutritious options, you can ensure your child is well-fed and ready to tackle the school year with energy and enthusiasm. Remember, every small step towards healthier eating habits is a step in the right direction.
Monica Nagele is the Montgomery County Extension Educator and County Extension Director, Health and Human Science. She is a registered dietitian. The Extension office is at 400 Parke Ave., Crawfordsville; 765-364-6363. She may be reached by email at mwilhoit@purdue.edu.
