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BODY BALANCE: Healthy eating during the school year
By Melissa Bess/Camdenton Extension Nutrition and Health Education Specialist
When the school buses are heading down the road and backpacks are getting full, it can only mean one thing, school is back in session! Healthy eating is important for keeping kids energized for learning and playing. Here are things to remember about healthy eating during the school year.
Start with a healthy breakfast. Kids need the nutrients from breakfast to “break the fast” and for energy to learn and play throughout the morning hours. Try to include a protein food, a calcium food, a food with fiber, and maybe some fruit. Some examples are whole grain cereal or oatmeal with milk and orange juice, yogurt with fruit and granola, a bagel with peanut butter and milk. Whole grains provide fiber and can easily be eaten from cereal or oatmeal. Whole fruits and vegetables also provide fiber, but fruit juice does not. Milk and yogurt include protein and calcium. Other protein foods are cheese, meats, and nuts/seeds.
The USDA Child Nutrition program, which funds breakfast and lunch, includes healthy options and include guidelines for balanced meals. A study in 2004 by the USDA showed that children who ate the school lunch at 29 percent fewer calories from fat and twice as many fruits and vegetables that children who brought a bag lunch. These lunches are intended to be nutritious and likeable.
Brown bagging is another option for lunch. Follow the same guidelines as above for breakfast; try to include a protein food, calcium food, something with fiber, and a fruit or vegetable. If the food needs to stay cold, include an ice pack or if you include 100% fruit juice, you can freeze that and it will help keep the food cold. Some options may be a turkey sandwich on whole grain bread, string cheese, and an apple or box of 100% fruit juice or peanut butter on whole grain crackers, baby carrots, a banana, and a milk jug or box. Let children choose from a list of healthy foods and include them in the preparation of their bagged lunch. Foods can be pre-bagged the night before or during the weekend to save time.
Lunches provide children with the energy and nutrients they need to power through the afternoon. Children may need a snack in the afternoon or afterschool, especially if dinner will be served later. Children have smaller stomachs and may need to snack in between meals if they are spaced further apart. An apple with string cheese, vegetables with dip, or peanut butter on whole grain crackers are healthy options for snacks.
Dinner can be a time for the family to gather and share their experiences during the day. Families are very busy, so try to schedule a family meal together at least a few times a week, even if it’s a weekend meal or breakfast. Include children in the meal planning, grocery shopping, and meal preparation. Children are more likely to eat foods they helped choose or helped prepare. Food is much more nutritious when prepared at home as opposed to dining out or eating fast food.
Remember healthy eating to help kids have a productive and fun school year! If you have questions or ideas for future articles, please contact Melissa Bess, Nutrition and Health Education Specialist with University of Missouri Extension. Call the Camden County Extension Center at 346-2644, stop by our office at 34 Roofener Street, Camdenton, or email Melissa at bessmm@missouri.edu.
Subscribe To Lake AlertsStart with a healthy breakfast. Kids need the nutrients from breakfast to “break the fast” and for energy to learn and play throughout the morning hours. Try to include a protein food, a calcium food, a food with fiber, and maybe some fruit. Some examples are whole grain cereal or oatmeal with milk and orange juice, yogurt with fruit and granola, a bagel with peanut butter and milk. Whole grains provide fiber and can easily be eaten from cereal or oatmeal. Whole fruits and vegetables also provide fiber, but fruit juice does not. Milk and yogurt include protein and calcium. Other protein foods are cheese, meats, and nuts/seeds.
The USDA Child Nutrition program, which funds breakfast and lunch, includes healthy options and include guidelines for balanced meals. A study in 2004 by the USDA showed that children who ate the school lunch at 29 percent fewer calories from fat and twice as many fruits and vegetables that children who brought a bag lunch. These lunches are intended to be nutritious and likeable.
Brown bagging is another option for lunch. Follow the same guidelines as above for breakfast; try to include a protein food, calcium food, something with fiber, and a fruit or vegetable. If the food needs to stay cold, include an ice pack or if you include 100% fruit juice, you can freeze that and it will help keep the food cold. Some options may be a turkey sandwich on whole grain bread, string cheese, and an apple or box of 100% fruit juice or peanut butter on whole grain crackers, baby carrots, a banana, and a milk jug or box. Let children choose from a list of healthy foods and include them in the preparation of their bagged lunch. Foods can be pre-bagged the night before or during the weekend to save time.
Lunches provide children with the energy and nutrients they need to power through the afternoon. Children may need a snack in the afternoon or afterschool, especially if dinner will be served later. Children have smaller stomachs and may need to snack in between meals if they are spaced further apart. An apple with string cheese, vegetables with dip, or peanut butter on whole grain crackers are healthy options for snacks.
Dinner can be a time for the family to gather and share their experiences during the day. Families are very busy, so try to schedule a family meal together at least a few times a week, even if it’s a weekend meal or breakfast. Include children in the meal planning, grocery shopping, and meal preparation. Children are more likely to eat foods they helped choose or helped prepare. Food is much more nutritious when prepared at home as opposed to dining out or eating fast food.
Remember healthy eating to help kids have a productive and fun school year! If you have questions or ideas for future articles, please contact Melissa Bess, Nutrition and Health Education Specialist with University of Missouri Extension. Call the Camden County Extension Center at 346-2644, stop by our office at 34 Roofener Street, Camdenton, or email Melissa at bessmm@missouri.edu.
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