Back-to-School Nutrition Tips for Parents from a Registered Dietitian
As the new school year approaches, ensuring your children get proper nutrition is essential for their overall health and well-being.
Mary Cherne Schoenfelder, a registered dietitian at Aspirus St. Luke’s, offers practical advice to help parents instill healthy eating habits in their kids for a successful school year.
“Healthy foods are packed with vital nutrients that are crucial for a child’s growth and development,” says Schoenfelder. “A varied, nutritious diet helps establish healthy habits and positive relationships with food and our bodies.”
However, school-age kids have some of the poorest diet quality despite their high nutritional needs, according to the National Institutes of Health (NIH).
Here are some expert tips from Schoenfelder to help nourish your children for a healthy start to the school year.
Make Fruits and Veggies Fun
Fruits and vegetables are loaded with vitamins, minerals, and fiber that support digestion and overall wellness. To encourage children to eat more produce, Schoenfelder suggests making food fun and engaging.
“Instead of labeling foods as ‘good’ or ‘bad,’ explain how different colors and types of foods benefit their health. For instance, tell them that ‘red foods are good for our hearts’ or ‘orange foods help us see in the dark.’”
This approach not only makes healthy eating more interesting but also teaches children the benefits of their food choices.
Build a Balanced Lunch
The right foods at lunch help kids stay energized and focused throughout the school day. Schoenfelder recommends packing a balanced meal that includes carbohydrates (like grains, rice, or pasta), protein (such as meat, fish, eggs, or nuts), and plenty of fruits and vegetables.
Presentation matters too—pack foods in appealing ways with fun shapes or colorful containers. Be mindful of lunchtime constraints by providing easy-to-open containers and nutrient-dense foods that kids can eat within a limited time.
“Packing nutrient-dense foods ensures they get the energy they need in the time they have,” Schoenfelder adds.
Don’t Skip Breakfast
Breakfast is key to starting the day right. “Kids who eat breakfast tend to perform better in school and have more energy,” says Schoenfelder.
Whether you’re preparing breakfast at home or using the school breakfast program, aim for a balance of carbohydrates, protein, and fruits or vegetables to keep your child fueled for the day ahead.
Understand Portion Sizes and Eating Patterns
Schoenfelder advises parents not to stress too much about portion sizes. “I see parents put a lot of pressure on themselves to make sure their kids are eating enough,” she says. “But kids will have different needs depending on their hunger and activity levels.”
Let your children have a say in how much they eat, while you control the timing and food choices. Encouraging them to listen to their hunger and fullness cues helps develop healthy eating habits.
As a guide, aim for one-fourth of carbohydrates, one-fourth of protein, and half of fruits and vegetables on their plate.
Support Healthy Eating Habits at Home
Schoenfelder stresses the importance of family meals. “Eating together not only models healthy relationships with food but also strengthens family bonds. Kids who eat with their families tend to do better in school and are less likely to engage in risky behaviors later in life.”
By following these tips, parents can set their children up for a healthy school year and beyond. If you need extra help with your child’s nutrition, speak with their pediatrician, who can connect you with a registered dietitian in your area.
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