Returning to School: Fueling Children with Healthy Food Habits
As summer comes to an end, families face the excitement and challenges of returning to school. After a season of more relaxed eating patterns, it’s essential to guide children back to regular, nutritious meals that support their busy schedules. This transition can enhance their focus, energy levels, and overall well-being throughout the school day. Here’s how to instill healthy food habits at home.
Understanding Whole Foods vs. Processed Foods
One foundational aspect of healthy eating is teaching children to distinguish between whole foods and processed foods. Whole foods—those that are as close to their natural state as possible—tend to be richer in essential nutrients. Fruits, vegetables, whole grains, nuts, and seeds provide the balanced mix of fats, carbs, proteins, vitamins, and minerals necessary for optimal health.
Tiana Barker, a registered dietitian nutritionist with Intermountain Health, emphasizes the importance of discussing processed foods: “These are foods that include flavorings, additives, or certain combinations of salt, sugars, and fats to extend shelf life.” Examples include sugary breakfast cereals, flavored crackers, and ready-to-eat meals. While it’s okay for processed foods to occasionally feature in our diets, the focus should ideally be on whole foods.
Practical Comparisons in Meal Preparation
Involving children directly in kitchen activities can make the experience interactive and educational. For instance, when preparing a meal, compare whole foods to their processed counterparts. Show how fresh tomatoes differ from tomato sauce, examining nutritional values like fiber and sodium.
Encouraging kids to add just one more fruit or vegetable to their daily meals can significantly increase the amount of whole foods consumed, fostering an appreciation for healthy choices.
Involvement is Key: How Parents Can Support Healthy Choices
Empowering children to make healthy food choices is a vital part of their learning process. Here are several practical strategies for parents:
- Grocery Shopping Together: Invite children to join you for grocery planning and shopping. Allow them to explore the aisles and choose healthy items.
- Involve Them in Meal Prep: When packing lunches or making dinner, offer them a selection of 2-3 healthy options and let them decide. This fosters a sense of autonomy.
- Introduce New Foods: Pick one new food each week for your child to try. Even if they don’t sample it right away, repeated exposure can increase their willingness to taste it later.
- Discuss Food Features: Engage your children in conversations about the unique qualities of various foods and the fun recipes they can create together.
- Keep Healthy Snacks Accessible: Stock your pantry with nutritious snacks that are easy for children to grab when hunger strikes.
- Create Colorful Plates: Encourage variety by incorporating a spectrum of colors into their meals, enhancing both visual appeal and nutritional value.
Building Balanced Meals Around Whole Foods
To ensure children receive a balanced and nutritious diet, focus on constructing meals with plenty of whole foods. Here are some components to consider:
- Whole Grains: Foods such as whole wheat bread, brown rice, and whole grain corn tortillas are excellent sources of fiber and nutrients.
- Lean Proteins: Encourage the inclusion of lean meats, poultry, fish, and plant-based proteins like beans, legumes, and nuts. These options support fullness and concentration.
- Fruits and Vegetables: Aim for a variety of colors among fruits and vegetables. Different hues often signify different vitamins, minerals, and other essential nutrients.
- Healthy Beverages: Promote water and milk as primary drinks, while keeping 100% fruit juice to a minimum. Avoid sugary sodas and energy drinks to maintain both hydration and nutritional integrity.
Meal Examples to Inspire Healthy Choices
Barker provides some fresh, inspiring meal ideas that are both nutritious and appealing to children. For example, a plate could include cubed cheese with whole wheat crackers, paired with nuts and berries on the side. Another option might be a peanut butter and banana sandwich on whole wheat bread, accompanied by a handful of carrots and a glass of water.
By creating opportunities for children to learn about and engage in healthy eating, parents can set the stage for a more successful school year. This approach not only enhances children’s focus and energy levels but also lays the groundwork for a lifetime of healthy habits. For more resources on nutrition, families can explore the offerings at Intermountain Health’s nutrition services page here.