As the last days of summer quickly wind down, it's time to start gearing up to go back to school. Whether your kids are looking forward to it or dreading it, you can help give them the fuel they need to kick-start their brains after three months of vacation.
Jennifer Koch, a registered dietitian at SSM Health St. Clare Hospital - Baraboo, shares a few nutrition tips to keep in mind this fall.
Young bodies need lots of nutrients to support growth, learning, and healthy physical activity. Some of the most nutrient-dense foods are (you guessed it!) vegetables and fruits, and the more variety, the better. Colorful fruits and vegetables not only make a meal more visually appealing, but they also provide a wide array of phytonutrients that support growth and boost immunity — a particularly valuable bonus as we approach cold and flu season. "A good guideline is to aim for fruit and vegetables to consist of about one third to one half of your child's overall intake," Koch said.
Whole grains are another plant-based nutrient powerhouse. These provide gut-healthy fiber as well as blood-sugar-balancing complex carbohydrates to keep energy levels stable and prevent the afternoon crash. Oatmeal and whole grain cereals with minimal added sugar are a great way to start the day, while whole grain bread, pasta, rice, and tortillas play an important supporting role in any meal, Koch added.
"That's an excellent foundation, but we also need some protein and healthy fat in the mix. Low-fat dairy products, lean meats (preferably unprocessed), beans and nuts are great options," she said.
But what about all the fun stuff? The chips, the cookies, the candy? "Personally, I remember feeling pure joy and excitement when I opened my lunchbox and saw that Mom had packed a Twinkie for me," Koch said. "Of course, I would never want to deprive a child of that feeling, or of the occasional splurge. Anything can be part of a healthy diet, it's all about proportions." So, make those choices a once-in-a-while treat to keep things in balance (and make it even more fun when they do get that little surprise).
As a parent, you're in charge of providing a range of healthy options to your children. It’s up to you what you keep in the house for easy access, so stock your cupboards wisely! Modeling healthy habits now will reap rewards long into the future when your children are old enough to make their own choices.
Learn more about SSM Health's nutrition services and start to implement healthy habits for the entire family today.
