Back to School Nutrition Ideas

by Nancy Cohen, ​RDN LDN Nutritionist & Owner of Feeding the Body Feeding the Soul

​In a few short weeks, the backpacks will be out. The first day of school clothing selected, and the opportunity for your children to grow physically, mentally, socially and emotionally has begun again. Kids have so much energy to expend during their busy days. The best solution is to make every calorie count and pack it with nutrients that offer stability, value and sustained energy release.  A great “out of the gate” strategy for eating well this school year is just what you need to send your kids into a successful flourishing calendar year.Try these Winning Strategies to make our kids the best learners they can be!

Frequent Meals and Snacks
Kids do best when they receive calories with a little protein every 3 hours- they are growing, using their brains and muscles and food supports all this and keeps them calm and focused.

Food Group Balancing
Be sure to incorporate something from every food group at most meals- for kids this would be starches, fruits, veggies, dairy, proteins and fats. Try to see that you hit the mark by the end of the day. Missing a whole food group? Consult with your pediatrician or Licensed RDN Nutritionist.
Avoid Energy Dropping Foods and Beverages
Offering your children sugary soda,sweetened coffe drinks and candy is a guaranteed way to expect an energy crash in one to two hours.Offering your children water, milk, nut milk, unsweetened teas or healthier snacks can stave off the crankies.

Snacks are a kids best friend
Providing fuel in the form of a carbohydrate and a protein is a win-win situation. You get peak performance, better focus and continued energy supply for growth.

• Simple Snack Ideas
• Half sandwich and fruit
• Nut butter with apple or banana
• Yogurt topped with nuts or cereal
• String cheese with cut up veggies
• Rolled up cold cuts and veggies
• Cereal in a bag with nuts and dried fruit.
• Rolled pita with cheese or low fat cold cuts

For more Nutrition Guidance and Nutrition Counseling contact Nancy Cohen RDN LDN at www.feedingthebodyfeedingthesoul.com  or 904-687-0720.  St. John County, St. Augustine, St. Johns, Jacksonville.