As the end of summer approaches and many parents start preparing their children for the school year, it can be easy to forget about the important role nutrition plays in their child’s learning. Fueling little minds with balanced meals and snacks is one of the best things we can do to support both their bodies and brains so that our children can grow strong, stay focused in school, and feel energized throughout the day.
Here’s how to keep things simple, balanced, and delicious for your child.
The Building Blocks of a Balanced Meal
To help your child thrive, aim for meals that include these 3 key components:
Lean Protein
Supports muscle growth and keeps kids feeling full longer.
Examples: Eggs, grilled chicken, turkey, beans, yogurt, tofu, or nut butters.
Whole Grains
Provide energy and support brain function.
Examples: Whole grain bread, brown rice, oats, whole wheat pasta, or whole grain tortillas.
Fruits & Vegetables
Packed with vitamins, minerals, and fiber for a strong immune system and sharp thinking.
Tip: The more colorful the plate, the better!
Sample Meal Ideas
Breakfast
Scrambled eggs with whole grain toast and banana
or
Greek yogurt with mixed berries and granola
Lunch
Turkey and cheese wrap on a whole wheat tortilla with baby carrots and apple slices
Dinner
Baked chicken with roasted sweet potatoes and broccoli
Remember, you don’t need fancy recipes, just a mix of the key food groups!
Smart Snacks
Snacks are important for growing kids, but not all snacks are created equal. Look for ones with a balance of protein and fiber to avoid sugar crashes.
Easy Snack Ideas:
- Apple slices with peanut butter
- String cheese and whole grain crackers
- Hummus with sliced veggies
- A hard-boiled egg and grapes
- Granola bars (low sugar)
- Trail mix (nuts, seeds, dried fruit – watch for allergies)
Avoid: snacks that are high in added sugar or empty calories (like chips, cookies, and soda).
What About Drinks?
Water is always the best choice for hydration and milk is a great source for calcium. Limit juice to 4–6 ounces per day and skip sugary drinks like soda or sports drinks.
Tips for Busy Parents
- Prep Ahead: Wash and cut fruits and veggies in advance.
- Let Kids Help: Involve your child in choosing and preparing meals, they’re more likely to eat what they helped make.
- Think Bento-Style: Small portions of different foods make meals more fun and less overwhelming.
- Keep it Positive: Focus on adding healthy foods rather than restricting “bad” ones.
How Avance Care Nutrition Services Can Help
If you’re unsure about whether your child is receiving adequate nutrition, need more support planning meals, or find yourself struggling with a “picky eater,” the Avance Care Nutrition is happy to help. Appointments can be booked online with a Registered Dietitian here. Our team of Registered Dietitians can provide you with tools and resources to help you give your child the best start to the school year, one healthy bite at a time!
