With a little planning and prep work, you can fuel your kids with the nutrition they need to have a great school year!
Back to school often means busy schedules, less downtime, and the need for quick and easy lunches and snacks for your family. Instead of reaching for cookies and chips to manage the rush, kick off the school year right with nutritious foods they will enjoy.
Check out these tips for how to create some easy back-to-school lunches and snacks to ensure your kids fuel their bodies and minds with the right foods.
Tips for Creating Healthy Lunches and Snacks
- Learn more about the nutrients our bodies need. Going to school all day and doing your best takes a lot out of you, so fueling your kids with the right nutrients is important. A healthy diet full of fruits, veggies, grains, proteins, and dairy can help improve your child’s memory, brain function, behavior, and mood. Help them avoid sugar crashes by limiting foods high in sugar and including a protein or fiber source to keep them full longer. Check out this Healthy Homefront article on getting the right nutrients for more ideas.
- Make it easy. Ultra-processed foods like chips, candy, soda, and snack cakes, are easy to grab after a long day, but they are often high in fat, sugar, and sodium and low in nutrients. Make some nutritious options easily available. Slice up some peppers and cucumbers and put little containers of dip or hummus within reach. Wash and de-stem some grapes and pre-cut some apple slices for easy snacking. Get some low-fat cheese slices to pair with whole grain crackers.
- Get your kids involved.
Let your kids help plan and prep their lunches and snacks. Take them to the store and use it as a chance to help them learn to read food labels and pick their own healthy foods. Have them experiment with a high-protein snack versus a high-sugar snack and see how they feel afterwards. Have them put together parts of their lunch the night before school or create their own fun snack options after school. - Include a variety. It’s easy to get into a rut when it comes to school lunches and snacks, but remember, you don’t have to pack the same sandwich every day. If your kids are up for it, suggest something different. If they have a favorite dinner, make a small portion for lunchtime. Try a healthy smoothie with some fun flavors and colors. Have them build their own snack mix with dried fruits, unsweetened cereal, and plain popcorn for something different.
- Think about the drink. Many drinks like sodas, juices, and energy drinks are full of sugar. Encourage your kids to drink water or milk on a regular basis. You could even have them experiment with different flavored waters, like this recipe from MyPlate.
- Strike a balance. A good lunch or snack can be a combination of foods they love and foods you want them to eat. Strike a balance between healthy and realistic. Consider adding some orange slices and a small piece of candy or a cookie. Maybe after your child picks out a low-sugar yogurt at the store, you let them choose their favorite chocolatey granola bar. The best lunches and snacks are ones that kids are excited to eat.
- Find a meal to eat together. Back to school can be a time of chaos with everyone adjusting to new and often busier schedules. Try to find a meal you can eat together, whether it’s an early morning breakfast or a late Sunday dinner. Meals are a great time to connect, talk, and catch up during the back-to-school rush.
Ideas for Healthy Lunches and Snacks
- A wrap rolled up with lettuce, hummus, shredded chicken
- Whole grain crackers with cheese
- Roasted chickpeas with olive oil, salt, and pepper
- Greek yogurt, granola, and berries
- Apple slices with nut butter
- String cheese or cheese slices
- Hard-boiled eggs
- Veggie matchsticks with hummus, guacamole, or another dip
- Edamame
- Dried mango, cherries, apricots, bananas, or other dried fruits with no added sugar
If you do pick up prepackaged snacks, choose options that have little or no added sugar and are low in sodium and saturated fat.
Resources
- Check out your TRICARE plan for additional information and resources on healthy living, including weight management, performance nutrition, food insecurity, and more.
- Learn more about the nutrition resources offered by the Department of Veterans Affairs, such as healthy recipes, cookbooks, and help from registered dieticians.
- Read more on Healthy Homefront to encourage a healthy start to the school year.
- Explore Back to School with MyPlate for food-related activities, information, and quizzes for you and your kids.
With a little planning and prep work, you can fuel your kids with the nutrition they need to have a great school year!