By Rosanne Rust MS, RDN, LDN —
School is back in session and this means there’s more on your to-do list, right? The beginning of the school year lends itself to more structured meal schedules, so take advantage of the new routine and enjoy healthy meals and snacks. While you work to keep the children on track, don’t forget about yourself. Who says after school snacks are just for the kids?
Eating breakfast is associated with positive outcomes all around. Children who don’t eat breakfast are less able to learn. Adults who maintain a regular meal schedule often have an easier time managing their weight too. Breakfast is an opportunity to provide macronutrients such as carbohydrates, protein and fats, as well as micronutrients (vitamins and minerals). Your goal is to provide variety, and balance the plate.
There’s no perfect breakfast, the important thing is to nourish the body so it can perform the tasks needed through the morning. Add some bling to your oatmeal, or have a simple slice of whole grain toast with peanut butter and some fruit with a glass of milk.
While some students may play sports all year round, others get back to sports with the school year. Sometimes, nutrition takes a backseat with the rushed schedules. Be sure your child understands that proper nutrition is important to enhance athletic performance.
Keep after school snacks on hand that are quick, easy and nutritious. If you are concerned about your child’s sugar intake, keep portion control in mind. These simple snacks can be prepared by school age children with a bit of help from mom, dad, or an older sibling:
Rosanne Rust MS, RDN, LDN is a registered, licensed dietitian-nutritionist with over 25 years experience. As a Nutrition Communications Consultant she delivers clear messages helping you understand the science of nutrition so you can enjoy eating for better health. Rosanne is the co-author of several books, including DASH Diet For Dummies® and the The Glycemic Index Cookbook For Dummies®. A wife, and mother of 3 boys, she practices what she preaches, enjoying regular exercise, good food and festive entertaining. Follow her on Twitter @RustNutrition.