As many schools begin to shift back to in-person learning, gone are the days when students are home with free access to the kitchen. Instead of grabbing a snack when they want or need one, they’ll have to become more focused on eating a filling breakfast and lunch to stay energized throughout the day. There are plenty of delicious foods that can help fuel your child’s body and mind as they prepare for a full day of learning and activity.

Eat a Nutritious Breakfast

Start the day off right with a nutritious breakfast. Get in the habit of waking up a little earlier and getting school supplies ready the night before so there is time to sit down and eat. Skip the sugar-laden processed cereals and focus on incorporating fruits, whole grains, lean protein, and healthy fats. Some great breakfast options include:
  • Whole wheat toast with peanut butter
  • Scrambled eggs
  • Oatmeal
  • Greek yogurt
  • Fresh fruit
  • Milk
Whole grains break down more slowly to reduce spikes in blood sugar (and energy). Protein and complex carbs also help your child to feel fuller longer so lunch time doesn’t seem so far away and they can concentrate on their classwork instead of the clock or a grumbling stomach.

Pack a Colorful Lunch

Once again, try to get an assortment of lean proteins, complex carbs, and healthy fats in your child’s lunchbox. Even if they buy their lunch, you can make sure they have some healthy snacks on hand to supplement. Prepare sandwiches on whole wheat bread, pitas, or wraps. Add some lean meat such as turkey, low-fat cheese, and maybe even some veggies such as tomatoes, spinach, or cucumbers. Hummus can add some extra nutrition as well. Chop up fresh fruits and vegetables as a side such as carrots or green peppers and hummus, celery or apples and peanut butter, or even assorted veggies with ranch or yogurt dip. Whole apples, bananas, oranges, and grapes travel well too. Frozen fruit can keep their lunch cold and will be thawed by the time they’re ready to eat. If your child likes a little crunch, mix up some trail mix with nuts, seeds, raisins, and some dark chocolate as a tasty (yet still nutritious) treat. This can make a good alternative to granola bars or other processed foods that can be high in added sugar and low in vitamins and nutrients. Encourage your child to make healthy choices in the lunch line as well and pick a variety of foods that they will eat and that will fill them up. Opt for milk or water over fruit juices or soda. If they don’t like what is on the menu, plan ahead so they can pack a lunch.

Staying Energized

Eating a wide range of foods that are packed full of vitamins, minerals, and other nutrients can help your child stay healthier, support brain and heart health, and give them the energy they need to do their best in school. When they come home, have some nutritious snacks ready to go so they can grab a piece of fruit, some fresh veggies with dip, whole wheat crackers and cheese or peanut butter, or a cup of yogurt and get to work on homework or studying. Crafting Scholars can support your child in improving their study skills and reinforcing learning so they can feel more confident in their abilities. We offer diagnostic testing to identify gaps in learning, subject-area tutoring, test prep, study skills, and more to help your child be as successful as possible. Contact us today to learn more!