Healthy Starts

Back-to-School Nutrition Made Easy

Prioritize Breakfast

Starting the day with a nutritious breakfast is essential for kids. Studies show that children who eat breakfast perform better in school, with higher test scores and fewer behavioral issues. Here’s a simple, healthy breakfast idea that’s easy to put together, even on busy mornings:

• Quick and Healthy Breakfast: Serve whole-grain cereal with less than 10 grams of sugar, low-fat milk, a piece of fruit, and yogurt. Good options include Cheerios and Kashi 7 Whole Grain Puffs. Pro Tip: Set out cereal, bowls, and spoons the night before to streamline the morning routine.

Plan Ahead for Success

Taking a few minutes to prepare the night before can make mornings smoother and set your kids up for a successful day. Here are some simple prep-ahead tips to make your mornings easier:

• Pack Lunches the Night Before: Assemble sandwiches, wraps, or leftovers and store them in the fridge. Portion out snacks like fruits, veggies, and nuts so they’re ready to grab and go.
• Prep Smoothie Ingredients: If your kids enjoy smoothies for breakfast, prepare the ingredients in individual bags and store them in the freezer. In the morning, just blend with milk or yogurt for a quick, nutritious meal. Here are a couple of simple, child-sized combinations:

o Berry Blast: 1/2 cup frozen mixed berries (strawberries, blueberries, raspberries), 1/2 small banana, 1/4 cup Greek yogurt, 1/4 cup milk or juice. Blend until smooth.

o Peanut Butter Banana Smoothie: 1/2 small banana, 1 tablespoon peanut butter, 1/4 cup milk or almond milk. Blend until smooth. For extra creaminess, add a couple of ice cubes.

• Fill Water Bottles: Make sure water bottles are filled and chilled in the fridge overnight, so they’re ready to toss in backpacks in the morning.

Provide Variety

Keeping lunches interesting encourages kids to eat a balanced diet. Offering diverse options ensures they get the nutrients they need from all food groups. Try these easy-to-make wrap variations:

• Grilled Chicken Wrap: Spread a whole-grain tortilla with mustard, hummus, or pesto. Add grilled chicken salad or lean meats, along with cheese, tomato, sliced onion, avocado, and shredded Romaine lettuce. Wrap it up and you’re good to go.
• Mexican-Themed Wrap: Fill a whole-grain tortilla with guacamole, salsa, black beans, grilled chicken (optional), and brown rice. Wrap in foil and pack in an insulated lunchbox.

Pro Tip: Prepare the ingredients in bulk at the beginning of the week to make assembling lunch a breeze.

Prep Smart Snacks

Healthy snacks keep kids energized throughout the day. Here are some nutritious options that are easy to pack and delicious to eat:

• Fruit Cup: Choose ones packaged in water or juice, or simply pack fresh fruit.
• Cuties: These small, easy-to-peel oranges are perfect for a quick, portable snack packed with vitamin C.
• Applesauce: Opt for no-sugar-added varieties.
• Nuts: Great for older kids if age and allergy appropriate. ALDI offers convenient 100-calorie single-serve almond packets.
• Raw Veggies: Carrot sticks, snap peas, bell peppers, or celery sticks are all crunchy and satisfying.
• Low-Fat String Cheese: Pair with whole-grain crackers like original Triscuits for a satisfying snack.
• Fruit and Nut Bars: Look for bars with three or more grams of fiber and fewer than six grams of sugar. Mini KIND and Fiber One bars are great options.
• Yogurt: Choose brands with less than 10-12 grams of sugar per serving. Two Good Greek yogurt cups are a favorite—they have zero added sugar and come in a variety of flavors. Add a handful of dark chocolate chips, coconut flakes, or berries for a fun twist.
• Low-Sugar Protein Shakes: A convenient option for a protein boost, especially after school or sports. Look for shakes with less than 10 grams of sugar per serving.

Partner with the Child

Kids are more likely to enjoy healthy options when they’re involved in choosing and preparing them. Invite them to pick out their favorite healthy foods and encourage them to help pack their own lunch. This not only makes them more invested in their meals but also teaches valuable life skills.

For more back-to-school nutrition tips and resources, visit eatright.org and healthykids.org.