Simple Strategies for Parents and Kids
As summer winds down and school routines ramp back up, it’s the perfect time to reset your family’s nutrition habits. The start of a new school year often brings a packed calendar, early mornings, and lunch-packing marathons, but it’s also a fresh opportunity to prioritize health and energy for both kids and parents.
Whether you're fueling up for a day of work or your kids are powering through long hours of learning and activities, good nutrition matters. And the good news? It doesn’t have to be complicated.
Why Nutrition Matters For Everyone at the Table
For children, a balanced diet supports brain function, focus, immunity, and steady energy levels throughout the day. It's up to us to make sure our children consume each macronutrient: carbs, fats, and proteins. Skipping nutrients or relying on processed foods can lead to mid-morning crashes or afternoon slumps.
Same goes for parents. The demands of work, parenting, and household responsibilities make it just as important to stay nourished. A well-fueled parent is more focused, more patient, and better equipped to take on the day.
Don’t Skip Breakfast: Quick Wins to Start the Day Strong
Mornings can be hectic, but a solid breakfast helps set the tone for better focus, stable energy, and fewer cravings later in the day, for both kids and adults. The key is to keep it simple, satisfying, and balanced. Try upgrading a bowl of cereal by adding protein-rich Greek yogurt or a scoop of nut butter, along with some sliced fruit for added fiber. Make-ahead protein pancakes or egg muffins are also great options. Prep them in bulk on the weekend, freeze, and reheat in seconds. Smoothies with a scoop of greens powder, frozen fruit, and protein powder or milk are another fast and nourishing choice. When breakfast is easy and nutrient-packed, everyone starts the day one step ahead.
5 Simple Ways to Make School Lunches (and Snacks) Healthier
1. Plan Ahead with a Lunch Prep Station
Keep bins or drawers stocked with healthy lunch staples (think cut-up fruits and veggies, whole grain crackers, string cheese, nut butter packets, or trail mix). Having a go-to lunch station saves time and takes the guesswork out of busy mornings.
2. Think Colorful and Balanced
Aim to include at least three components in every lunch:
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A protein (turkey, eggs, Greek yogurt, beans)
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A fruit or veggie (baby carrots, sliced cucumbers, berries)
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A whole grain or healthy fat (whole wheat wrap, avocado, nuts)
The more color on the plate, the more likely you're covering essential vitamins and minerals.
3. Make Use of Leftovers
Last night’s grilled chicken or roasted veggies can be reinvented into wraps, quesadillas, or rice bowls. It saves time, reduces waste, and offers variety.
4. Include a Greens Boost
Greens powders or fruit-and-veggie blends can be a helpful add-in to morning smoothies, overnight oats, or even a scoop into that protein pancake batter. It’s an easy way to sneak in extra micronutrients without kids even noticing.
5. Don't Forget the Parent Lunch Box
While you're packing for your kids, take two extra minutes to throw together your lunch or snack. Prepping for yourself at the same time creates a routine and sets a great example.
Small Steps, Big Impact!
Back-to-school season doesn’t have to mean back to chaos. A few simple habits and some intentional prep can go a long way in making nutrition a daily win for the whole family. And remember, healthy eating isn’t about perfection; it’s about consistency. Small steps lead to big benefits over time.
Here’s to a happy, healthy, and energized school year for everyone!
- Denise Vergato
