Say good-bye to sleeping in, lounging by the pool and staying up late…school has started again! While kids are busy catching up with friends and brushing up on their reading, writing and arithmetic – something else is happening – time for healthy, family meals starts to disappear! Between school, after-school activities and both parents working, we eat when and what we can, often on-the-run and away from home.
Study after study shows that there is a correlation between a nutritious diet, test scores and classroom behavior. Why wait until TAKS testing…with a little planning and a well-stocked pantry, you can feed the kids a healthy breakfast, pack a fun, filling lunchbox and still have time for that second cup of coffee before work!
Ready, Set, Breakfast
Mornings are crazy…try to get as much done the night before (lay out clothes, backpacks packed etc.) Also, take advantage of the weekends to make breakfasts ahead for the week. The goal would be to include a serving of whole grain as well as some lean protein. The whole grains provide energy, however because of the fiber they are digested slower. Combine that with some lean protein and this can sustain your energy throughout the morning.
Lunch…To Pack or Not to Pack
If you have a picky eater and worry about whether they will eat anything at all, it may be best to pack your child’s lunch. Again, with the mad-dash to get out the door on time in the morning, planning and preparation are key. Try to include: whole grains, lean protein, a fruit and/or vegetable and low-fat milk or water. To increase the odds that the lunch will be eaten- have your child help plan and pack what they will take. Texas schools have made tremendous strides in improving the nutrition of school meals. Fryers are no longer used, so all items are now baked. Reduced fat cheese and turkey sausage is used in the pizza and foods of minimal nutritional value are not allowed to be sold during meal times. If your child purchases school lunch, take some time to sit down and review the menu and make suggestions on what the healthier choices would be.
Re-fuel With an After-School Snack
Long gone are the days when everyone came home and dinner was served at 5:00 pm! Kids have after-school activities, homework, perhaps an after-school job and parents do not get off work until 5 pm or later. That can mean 6 or more hours between lunch and dinner for most children, making an after-school snack a must! Not all snacks are created equal, if your child participates in after-school sports they need something light and nutritious such as some string cheese, fruit and some whole grain crackers, in addition to being well hydrated. Even if they are just coming home and doing homework, snacks should contribute to the overall nutrition of the diet, not just be full of empty calories and fat. Try having a “snack shelf” in the refrigerator stocked with cut up fruit and veggies, low fat cheese, yogurt and flavored milk. In addition, have a snack basket on the counter or in the pantry full of small bags of pretzels, granola bars and homemade trail mix.
Dinner Rush
Mornings may be crazy, but evenings can be even crazier!!! Trying to coordinate schedules, rides to and from practices and friends’ houses and time for homework and studying can leave little time for a healthy dinner. In fact 50% of people do not know what they will eat for dinner at 6 pm! This leads to drive-thrus and pizza delivery! Try to plan 2-3 dinners and stock your kitchen accordingly. A healthy, family-pleasing dinner can be on the table in 30-40 minutes! Boil some whole grain pasta, top with marinara sauce and serve with a side salad. Pick up a rotisserie chicken, steam some broccoli in the microwave add French bread and some fruit for dessert. Kids love breakfast for dinner. Scramble some eggs, add some beans, low fat cheese and some salsa and wrap in a whole wheat flour tortilla. Again get your family involved in the planning, cooking and clean-up, so that not just one person is responsible!
Kids pattern their eating and activity habits after their parents. Make meal times, family times. Studies show that when you eat together as a family, children are less likely to engage in high-risk behaviors such as: smoking, drinking and drugs. Let’s start the school year off right, with kids that are fit, fueled and ready to learn!
Additional Tips and Recipes:
Breakfast:
Ready-to-eat cereal with fruit and low fat milk, toasted bagel with low-fat cream cheese and all fruit spread, toasted waffle with peanut butter and sliced strawberries, make a breakfast trail-mix with some Cherrios, Cocoa Puffs, nuts and dried cranberries.
Spiced-Up Muffins
1 box, spice cake mix
1 can (14 ½ oz) pureed pumpkin
Mix cake mix into the pumpkin. Add to muffin tins and bake at 350 degrees for 18-20 minutes. Makes 12-14 regular size muffins.
Egg Muffins
1 dozen eggs
1 cup of low fat milk
2 cups low fat shredded cheese
*spinach, mushrooms, ham, onions, crumbled bacon
Salt and pepper to taste
Beat eggs, add remaining ingredients. Divide evenly among 12 muffin tins that have been sprayed with non-stick cooking spray. Bake at 350 degrees for 20-25 minutes. Cool well. These can be re-heated in the microwave, for breakfast all week.
Lunch:
Sandwiches can be so much more than bread and meat. Try using a flavored flour tortilla or wrap, or one of the new thin sliced bagels. Kids love dipping…provide cut up veggies, cubed cheese and meat for them to dip into their favorite salad dressing, dip or even hummus. With the right equipment lunch ideas can be endless. Try soups or stews in a thermos. Left-overs or pasta salad in kid-sized containers. Don’t forget about that special treat. Whether it is rice cakes, applesauce or cookies.
Kid-Friendly Pasta Primavera
2 cups small dry pasta – cooked (Ditalini or small fun shapes like bunnies, hearts or A,B, C’s)
10 Cherry tomatoes – halved
¼ cup Frozen peas
¼ cup Frozen corn
½ cup Fresh mozzarella cheese – cut into small pieces
Italian Dressing
Place frozen corn and peas in colander. Dump cooked pasta and water over the frozen veggies to quick thaw. Add tomatoes and cheese. Add dressing to taste.
Grilled Cheese Pizza Sandwich
2 slices sourdough or whole wheat bread
1 tsp olive oil
2 Tbsp tomato sauce
¼ inch slice of mozzarella cheese
2 basil leaves, finely chopped (optional)
Cut bread into a fun shape or leave square. Brush outside of bread with olive oil. Spread pasta sauce on inside slices of bread. Add cheese and basil. Grill in skillet on low heat for 4 minutes, flip and grill an additional 4 minutes. Remove and let cool completely before packing in lunch.
After School Snacks: Having items that are quick and already prepared helps with younger children as well as those that have to take their snack with them to practice etc. For children who come home or older children, easy to prepare snacks gives them a sense of accomplishment and allows them to become familiar in the kitchen.
Mini Strawberry Cheesecakes
3 oz cream cheese, softened
3 Tbsp strawberry jam
Graham crackers
Break graham cracker sheets into squares or rectangles. Mix together the softened cream cheese and the strawberry jam. Spread on graham crackers. Chill for 30 minutes or enjoy right away. Experiment with different flavors of jam.
Yummy Fruit Dip
7 oz jar of marshmallow cream
8 oz softened cream cheese
Tub of whipped topping
Blend together the softened cream cheese and the marshmallow cream. Fold in the whipped topping. This dip is great with all types of fruit, cubed Angel Food cake, vanilla wafers or graham crackers.