Back To School Nutrition
by Amy Carlson, MS, RD, LD

BACK TO SCHOOL! The school bell is ringing and moms and dads everywhere are getting their kids back in the swing of the new year. With the new year comes new commitments, more time constraints and for some "school year resolutions". It's a good time to reevaluate your kids' nutrition and what's going in your kids lunch! I get lots of questions this time of year regarding "school lunches", or the famous question…"how can I get my kids to eat healthier". One of the first questions I ask back to the parents is "well, how are you eating?" Kids mimic what they see. If mom/dad are using peanut m&m's to make it through the afternoon or skipping breakfast….kids will follow their lead. Where do you start with your kids? Start with the basics. It isn't beneficial for your kids to skip breakfast. They will experience a "low", their metabolism will sit dormant and you there appetite will often increase (especially for sweets) later in the day. They need to eat breakfast everyday! What are some quick ideas (besides POPTARTS)? Have your kids try some of these easy but balanced breakfasts: whole wheat toast with peanut butter and a glass of low fat milk; a small bowl of high fiber cereal with low fat milk and fruit; low fat yogurt mixed with cereal; peanut butter and jelly sandwich or even a balanced energy bar (i.e, Luna Bar or Whole Foods Everyday 40/30/30 bar) is better than no breakfast at all.

What about kids' lunches? First and foremost get an idea of what your kids are eating for lunch. Many, many kids take money to school only to spend it on high fat, low nutrient foods such as fast food, (tacos, pizza or hamburgers) and forfeit any fruits, vegetables or lean protein. Ask them what they eat; some of them may be skipping lunch all together. Ask your kids what they would like to eat? Then compromise and put together a lunch that is both satisfying but nutritious as well. Things to shoot for…watch the fat! If your child insists on a hamburger then pair it with fruit and baked chips instead of fries and a soda. Encourage variety, portions, lower fat and at least trying some fruits and veggies.

Kids are often very hungry after school and they hear "wait until dinner!" The problem with this is that kids get too hungry and may overeat during and after dinner to make up for those lost calories. Encourage an after school snack that's satisfying. Examples may be graham crackers with milk, fruit with peanut butter, bowl of vegetable soup with crackers, vegetables with low fat ranch, whole wheat tortilla with low fat cheese or even a ½ cup trail milk. Finally, no matter what, encourage exercise in your kids. Once school starts, kids tend to sit in front of computers, schoolbooks and the television. They need to expend calories every day. Go for a bike ride, play catch, or walk the dog. Get them moving! Now what about you parents? Take everything you just read and apply it to yourself. Eat breakfast, rethink your lunch, munch on low fat snacks and exercise!! If you take a look at your intake and exercise you may find some of the reasons why your kids struggle to make good choices. Make it a family project to help eachother set some nutritious and exercise goals and work towards them. It's a great time to make some changes! You can do it!

Amy B. Carlson, MS, RD, LD is a registered dietitian and consults clients in the greater Houston area. To contact Amy for an appointment call 713.978.1713 or e-mail her at abcdietitian@houston.rr.com.

View Amy's Bio
View our frequently asked nutrition questions & answers