Fueling Success: Back-to-School Nutrition Advice for Parents from a Registered Dietitian
8/12/2024
Mary Cherney Schoenfelder, Aspirus Registered Dietitian
As the new school
year approaches, making sure your kids get the right nutrition is key to
supporting their overall health and well-being. Mary
Cherne Schoenfelder, a registered dietitian with Aspirus St. Luke’s, shares
a few simple tips for parents to help their kids start the school year with
healthy eating habits.
"Healthy foods
are packed with vital nutrients that are crucial for a child’s growth and
development," says Schoenfelder. "A varied, nutritious diet helps
establish healthy habits and positive relationships with food and our
bodies."
However, school-age
kids have the lowest diet quality compared to other age groups, despite having
the highest nutritional needs, according to the National Institutes of Health
(NIH). To help parents make informed decisions, Schoenfelder shared her expert
advice on how to nourish kids for a successful school year.
Make Fruits and
Veggies Fun
Fruits and
vegetables are rich in vitamins, minerals and fiber, promoting healthy
digestion and overall wellness. To engage children, Schoenfelder suggests
framing foods in an appealing and fun way: “Instead of labeling foods as ‘good’
or ‘bad,’ explain how different colors and types of foods benefit their
health.”
For example, teach
children things like ‘red foods are good for our hearts’ or ‘orange foods help
us see in the dark.’ This approach not only makes eating healthier more
interesting but also helps kids understand the positive impact of their food
choices.
Build a Balanced
Lunch
The right foods at
lunchtime will help children stay focused and energetic throughout their day.
Schoenfelder recommends including a mix of carbohydrates (such as grains, rice,
and pasta) and proteins (like meat, fish, eggs and nuts) along with a variety
of fruits and vegetables.
Packing a lunch that
looks appetizing can also encourage kids to eat. Avoid sending fruits that
might become unappetizing by lunchtime and consider using fun shapes or
colorful containers to make the meal more engaging.
Ensure containers
are easy to open and remember that many kids have limited time for lunch.
“Packing nutrient-dense foods will help ensure they get the energy they need in
the time they have,” Schoenfelder adds.
Don’t Skip Breakfast
Breakfast is a
crucial part of a child’s day. “Kids who eat breakfast tend to perform better
in school and have more energy,” says Schoenfelder.
Whether preparing
breakfast at home or utilizing the school breakfast program, aim for a mix of
carbohydrates, protein and fruits or vegetables.
Understand Portion
Sizes and Eating Patterns
“I see parents put a
lot of pressure on themselves to make sure their kids are eating enough,” notes
Schoenfelder. “But kids will have different needs depending on their hunger and
activity levels.”
While parents choose
the foods and timing, it's important to let kids have a say in deciding which
foods to eat and how much. Balancing this approach can be difficult, but it
helps children develop healthy eating habits. Encourage children to listen to their
hunger and fullness cues. As a general guideline, you can use the plate model
as a guide: one-fourth carbohydrates, one-fourth protein, and half fruits and
vegetables.
Support Healthy
Eating Habits at Home
Schoenfelder
emphasizes the importance of family meals. “Eating together not only models
healthy relationships with food, but also strengthens family bonds. Kids who
eat with their families tend to do better in school and have lower chances of
engaging in risky behaviors later on.”
By following these
tips, parents can help their children develop healthy eating habits that
support their well-being throughout the school year and beyond.
Mary Cherne
Schoenfelder, MPP-D, RDN, LD, sees patients at Aspirus
St. Luke's Clinical Nutrition in Duluth. If you are seeking extra help with
your child’s nutrition, talk with their pediatrician. They can help
you connect you with a registered dietitian in your area.
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