Kitty Finklea, RDN

With school back in session, it’s a great time to fine-tune meal and snack options to help fuel your kids throughout the day. By getting your children involved and planning ahead, you can show them how good nutrition can set them up for success all day!

Breakfast offers kids and adults a chance to consume more protein, fiber, vitamins, minerals, and other important nutrients. A nutritious breakfast promotes healthy brain function and energy levels while reducing stress and anxiety to start the day on the right foot. Fuel before school helps with memory and recall, enhances concentration and focus, and improves your ability to problem-solve and manage more challenging tasks. Research also shows that breakfast is associated with better grades!

A balanced breakfast starts the day with more energy to stay active for work and play, and a morning boost in nutrients for growth and development. Eating a good breakfast improves mood, increases positive behavior, helps manage appetite, and can help kids avoid over-snacking later in the day, which is helpful for weight management. Making sure kids have enough quality food options throughout the day can help keep them fueled and energized for all their activities!

To maximize your child’s nutrition for school and other activities, opt for an overall balance of nutrients, including lean proteins, complex carbohydrates, and healthy fats.

Protein gives meals and snacks more staying power for the day and assists with focus and concentration, helps regulate mood and blood sugar levels, and promotes muscle growth. Options include eggs and egg whites, cheese, turkey bacon, sausage, beans, nuts, seeds, nut and seed butters, Greek yogurt, tofu, tempeh, protein powders, shakes, and bars.

Complex carbohydrates fuel your brain and body by providing energy, vitamins, minerals, and fiber. Options include whole grains (breads, cereals, waffles, pancakes, muffins, oatmeal, stone-ground grits), fruit, vegetables, and milk.

Healthy fats promote feeling full for a longer period of time, especially when combined with protein. They are also important for making hormones and building or repairing cells throughout your body. Options include extra virgin olive oil, avocado, nuts, and seeds.

Breakfast

A simple healthy breakfast option is scrambled eggs, turkey sausage, whole wheat toast, and fresh fruit. Easy-to-serve options include whole-grain cereal with milk, nuts/seeds, or homemade smoothies. Make it convenient by preparing hard-boiled eggs, egg muffins, overnight oats, or yogurt parfaits ahead of time. You can also prepare the breakfast cookie recipe below ahead of time. For rushed mornings, a protein bar with fresh fruit can get everyone out the door in a hurry. Consider non-traditional breakfast options, such as leftovers from dinner or a turkey or peanut butter sandwich with fruit.

Lunch

Pack a balanced lunch or look online for the weekly school lunch menus to discuss balanced options with your child. As with breakfast, focus on lean proteins, whole grains, fruit, vegetables, and milk/yogurt/pudding for lunch. After making sure your kid(s) have a balance of nutrient-rich options, add fun foods such as chips or sweets.

Lunch options include sandwiches, wraps, or whole grain crackers with lean meat (turkey, ham, or roast beef), cheese, bean spreads, and nut or seed butter. Sides of nuts/seeds, fresh or unsweetened fruit, vegetables, and milk products are all healthy basics to build on. Make your own lunchables, use the fruit and veggies pouches, or add in leftovers from dinner. As the weather gets cooler, add in more soups and stews packed in a thermos. Use ice packs or a thermos to keep foods at proper temperatures.

Snacks

Provide snacks for the school day, and more if they have after-school activities. These could be granola or protein bars, trail mix, pretzels, popcorn, whole grain crackers or bread with nut/seed butter, fruit, or fruit and veggie pouches. Make sure to also pack water!

Watch out for over-indulgence with highly processed foods such as regular soda, candy, and chips. When consumed daily or often, these types of foods can increase the risk of diabetes, high blood pressure, high cholesterol, and other medical conditions over time.

Involve your kids in planning and preparing meals to inspire interest, promote independence as they grow, and make it fun! Ask kids and teens for input in menu planning, help them learn to read labels at the grocery store, and involve them in meal preparation. Write out meal and snack options on index cards or add to a spreadsheet for easy go-to options. Have fun meals like tacos, pizza, or spaghetti night each week. While kids may whine or rebel at times, involvement is key for developing important life skills in nutrition as they grow into adulthood.

Change up menus each season to keep it interesting. Sit down together for meals as a family at least three times a week. Eating meals together without computers, tablets, or phone screens helps build strong family connections. Research suggests that family meals also decrease risky habits such as smoking, drinking, and drug use.

Set a good example by being a good role model, since kids copy what they see adults doing. If adults aren’t eating healthy, kids won’t either. Traditional or favorite meals and snacks that may not be as healthy are also part of a balanced, well-rounded plan a few times a week, and typically more around holidays and vacation.

Start slow, such as focusing on getting input for meals and experimenting each week. Celebrate any success, and don’t dwell on meals that aren’t liked. Develop a couple of options if kids won’t eat a meal, such as a sandwich or a bowl of cereal with healthy sides. Remember, small steps add up!

Having healthy habits does not mean being perfect. There will be challenging times when healthy routines get off track. Developing go-to routines with wholesome meals and snacks makes it easier to get back on track when life gets crazy. Prioritizing nutritious meals and snacks means being flexible and developing a healthy routine to help kids thrive, in and out of the classroom, and learn skills to last a lifetime!

Breakfast Cookies

The recipe makes 12 cookies and takes around 10-15 minutes to prep and 16-20 minutes to bake. This recipe is easily doubled.

Ingredients

2 cups rolled oats

½ teaspoon salt

2 teaspoons cinnamon

1 cup nut or seed butter (peanut butter, almond butter, soy nut butter, sunflower seed butter, etc.)

¼ cup pure maple syrup or honey

1/3 cup unsweetened applesauce

1 large banana, mashed

1 cup raisins, dried cranberries, or other dried fruit (mix up a combination of what you like)

½ cup pumpkin seeds or sunflower seeds

Optional: ¼ cup ground flaxseed, chia seeds, or hemp hearts for a nutrition boost

Directions

1. Preheat oven to 325 degrees Fahrenheit. Line a large cookie sheet with parchment paper.
2. Add all ingredients to a large bowl. Mix until combined using a hand mixer or stand mixer. The dough will be thick and heavy.
3. Using a ¼-cup measuring cup, portion servings of the dough onto the cookie sheet and flatten with the back of a wet or damp spoon to prevent sticking. The cookies will not spread out in the oven.
4. Bake for 16-19 minutes, or until the edges are lightly browned. Cool on the baking sheet for 10 minutes, then transfer to a wire rack to completely cool.
5. Cover and store on the counter up to 5 days or in the refrigerator up to 10 days.

Tips

• These cookies provide a good balance of protein, complex carbohydrates, and healthy fat. They are easy to make ahead, and can be frozen for up to 3 months.
• This recipe is easy to adapt depending on what nut, seed, and dried fruit blend combinations you like.
• If using a packaged nut or seed blend with salt, omit the salt in the recipe.