School is back in motion! Did you know approximately 17% of children aged 2-19 in the United States are obese, which has steadily increased over the past 30 years? There are so many variables in creating this horrific statistic, but we all can start with providing healthy foods to our children, encouraging play time, keeping mindful of what the school systems are offering, and creating a fun and healthy environment around food and body image for these little ones. Today I’d like to share with you several quick and easy tips on how to keep your kids lunch boxes filled with the right goodies. Keep in mind what you’re feeding your children before, during, and after school is going to help them not only mentally feel great and focused for the day, but also physically healthy to enjoy and engage in activities of interest!
This post today isn’t about childhood obesity (I’ll save that for another day)- this is a general road map to get you started on small steps around the home and away from home to ensure your little one is making healthy choices. I’ve also attached a pdf. file for anyone who wishes to use a small chart to keep organized with their child’s (or selfs) lunch schedule >>>Lunch & Snack Menu (Kids). If you’re interested in the government guidelines for school nutrition, click here.
This pdf. file of servings from each group is/and should be used as a guideline. Remember, what’s more important in your child’s diet and nutrition is the overall intake throughout your child’s entire day versus one single meal (such as lunch). Be sure to include a wide variety each and every day full of these different food groups to ensure a well balanced diet for your little one to keep them growing strong physically and mentally, and so they’ll have boundless energy to play!
Top tips for back to school health |
- Pack lunch and snacks.
- Get them involved and have them pack or have them help you slice or bag their own lunches and snacks } see here for some lunch box inspiration.
- Opt for raw fruits and vegetables cut or presented in a fun ways to keep their imagination engaged.
- Include foods with protein, healthy fats, and fiber to keep them full, nourished, and satisfied.
- Lead by example.
- If they see you as their role model and parent making a negative comment or negative visual cue (“icky” face) towards vegetables or healthier foods, chances are they will mimic that very action. Therefore…. Eat YOUR veggies too!
- Get involved as a parent!
- Know what they’re really serving at school and inquire about healthy options available.
- Keep them hydrated.
- Water, water, water. Make juices or sodas the absolute last thing to give a child- if you do give sugar containing juices and flavored milks to them, dilute with water or cut the serving in half and make this a “treat” not a daily food.
- Have healthy foods available when they get home from school.
- Keep a section in the refrigerator and in the pantry marked “Susie’s eats!” (example) with small snack sized portions of their favorite healthy foods for easy access for them or the babysitter.
- Make healthy snacks ahead of time
- Set the breakfast table the evening before.
- This creates an easier time and space for you as the parent getting them ready for school- less chaos for everyone.
- Stay connected
- Engage in reading, homework lessons together, and attempt for family dinners most evenings.
- Keep organized
- Use a chalkboard, dry erase board, or other large bulletin for daily tasks, dinner ideas, and meal plans.
- Use Batch Cooking as your tool to keep evening dinner meals quick, easy, and healthy!
- Use a “natural light alarm clock” for a gradual and less stressful waking for the kids.
Top Product Picks for Back To School |
- BENTO style lunch box (and here)
- Aluminum water bottle } not only portable, but safe, and heavy-duty
- Hand sanitizer or wipes
- Lunch totes
- Reusable cloth lunch bags } these are perfect for snacks and adorable.
- Reusable wooden utensils
- Pedometer } keep kids engaged in physical activity by making it a game- give them a goal step to achieve (for example 10,000 steps/day is what we should be walking in our normal daily activities to stay active)
- Tupperware for storing your batch cooking meals
Stay tuned for my college edition coming up! What are your favorite tips to use when keeping your little ones or family on track with being healthy during the school year? Share below, I’d love to hear!