Back to School

Its “Back to school”  and the perfect time to get you and your kids into a healthy routine.   We know there is a correlation between nutrition and learning, so let’s get you kids on the “healthy learning” track.  

Start with a healthy breakfast the fuel their bodies to start the day of learning.   A healthy breakfast should include protein, carbohydrates and be low in fat.  Think cereal with milk, 100% fruit juice, fresh fruit, yogurt, eggs and toast, smoothies. Peanut butter toast with bananas, low fat cheese toast.  Some mornings, kids say they’re not hungry – or you simply run out of time. When that happens, a quick breakfast grab-and-go snack is a great alternative to a full meal. Here are a few ideas: for quick, grab-and-go healthy breakfasts. Cheese or peanut butter sandwich,

a juice or milk to go , even last night’s pizza adds fuel. 

The MOST important factor is that your kids eat “something” to start they school day.   Parents, sit down and eat with your kids to model that breakfast is good for everyone, because both adults and kids need fuel to start the day.  This may mean getting up a little earlier and some planning. 

If your kids complain about headaches or brain fog in the morning, it’s probably just the lack of fuel to ignite their brains.



At the same time, we need to be thinking about lunch. If you pack a lunch, think “My PLATE”  and discuss/prepare the lunch with your kids. Their participation helps ensure they will consume the lunch and not “trade” out. Talk to your kids about 

what they will eat for lunch, no point to pack what the parent wants, it will go uneaten. Add a special treat so they look forward to lunch. 

If they get lunch at school, review the menu to help  ensure they select a fruit and vegetable with the entrée and milk.

Most kids come home hungry after school and will grab the first thing accessible. Have healthy snacks ready for them, like fresh fruit in the frig, cut up carrots, celery, peppers  with hummus. Cheese sticks with whole grain crackers, pretzels, popcorn, half a sandwich, plus milk.  If all they see on the counter or in the pantry are chips and snacks, they will eat that first.  Make HEALTHY  choices easy to find so they become a habit. 

Remember throughout the day- water- 6-8 glasses a day. Hydration is important for brain and physical health,  essential in sports.  

If you know you and your child are missing fruits and veggies during the day, incorporate them with dinner. 

Deborah L Woehler, MS, RDN, LD

Oliver Foundation Executive Director