By Julie Russell, RDN, LD, CDCES
Outpatient Dietitian/Diabetes Educator, Endocrinology & Diabetes Specialists of Northwest Ohio

It's already back-to-school season! Breakfast plays a crucial role in the day. Research shows that kids who eat breakfast tend to have improved cognitive skills, better academic performance, and are healthier overall. However, finding a nutritious breakfast that keeps children satisfied can be challenging. The optimal choice includes a healthy carbohydrate paired with protein or healthy fats to help them stay full until lunchtime.

A smoothie makes for a quick, healthy start on busy mornings. Blending low-sugar greek yogurt, low-fat milk, and fresh or frozen fruit provides healthy fats and essential nutrients for your child's day. An alternative simple breakfast is a whole grain toaster waffle with nut butter and apple slices, offering a balance of filling carbs, healthy fats, and proteins. You can also make a banana roll-up by spreading peanut butter on a whole-wheat tortilla and adding a peeled banana for a nutritious, satisfying meal. If your child prefers savory options, try an egg sandwich with sliced avocado on a whole-grain english muffin, topped with ham and cheese to increase protein and fats.

Healthy eating isn't limited to breakfast. Looking for fresh ideas for your kids' lunches? Keep it simple by using the food groups as a guide to make it easy to pack balanced meals. Talk with your child about which foods they like from each group. Let them help create a list of their preferred foods to include, which can inspire you and simplify packing. Be cautious of added sugars in drinks, granola bars, and yogurt, and aim to choose options with under 7 grams of added sugar per serving.

Start by choosing a healthy grain, such as whole grain breads, tortillas, pita, crackers, or tortilla chips. Next, pick a protein source like chicken, turkey, ham, tuna, hard-boiled eggs, nuts or nut butter, or beans. Include a dairy option like low-sugar greek yogurt, string cheese, or low-fat cottage cheese, along with vegetables and fruit to complete the meal. You can add a small sweet treat to the meal, but make sure it is a single serving and it's served with a protein source. Water is the preferred drink for keeping your kids hydrated, but low-sugar juice or white milk are good alternatives.

We shouldn't overlook after-school snacks. Many are mainly carbs that won't keep your kids full for long. Therefore, it's important to include protein, which helps with satiety. Healthy options include fruit or vegetables paired with peanut butter or cheese, such as apple slices, a banana, or celery sticks with peanut butter. Other good choices are hummus with carrots, bell pepper strips, or cucumber slices, greek yogurt with fruit and granola, or homemade trail mix.

A homemade Monkey Munch Trail Mix can be made by combining 1 cup of dried cranberries, 1 cup of banana chips, ½ cup of dark chocolate chips, ½ cup of sunflower seeds, ½ cup of pumpkin seeds or nuts, and 1 cup of whole grain O-shaped cereal. You can pre-portion this mix in small bags for a balanced grab-and-go snack.

This back-to-school guide provides easy, nutritious meal ideas to ensure your kids stay full and energized all day. Involving kids in meal planning can also make them more enthusiastic about trying new healthy foods. Encouraging your children to develop good eating habits can lay the foundation for their future success while keeping them happy and healthy.