Fueling Success: A Registered Dietitian's Back-to-School Nutrition Advice for Parents

As the back-to-school season approaches, parents are gearing up to ensure their children are well-prepared academically and emotionally. However, one aspect that is often overlooked is the critical role of nutrition in a child's growth and development.

Kids rapidly grow and their bodies lay the foundation for a healthy future, so it is essential to prioritize healthy eating habits. Aspirus Registered Dietitian Ashley Chrisinger emphasizes that this window of childhood is crucial for building strong bodies that can last until their eighties or nineties.

“This is the time for bone growth, as well as muscle and brain development, so they need a certain amount of specific nutrients every day,” says Chrisinger. “These nutrients include protein, essential fatty acids, calcium, iron, beta-carotene, and various phytonutrients and minerals, which are predominantly found in fruits and vegetables.”

Surprisingly, though, 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, Chrisinger shared her expert advice on how to nourish kids for a successful school year:

Start with a Balanced Breakfast

A healthy breakfast is a crucial start to the day, providing sustained energy and reducing the urge for unhealthy snacks later in the day. Chrisinger encourages protein-rich breakfasts with fruits or vegetables to keep kids full and focused throughout the morning. She says, “choosing the right balanced breakfast in the morning impacts how that child is going to be able to behave, pay attention and socialize at school. So instead of getting into the habit of just grabbing ‘convenience items,’ or carbohydrates such as a bagel or some cereal, try to balance it out by adding some protein, fruit and vegetables.”

Mornings can be hectic, so Chrisinger says planning ahead and prepping nutritious options can help simplify breakfast routines. Quick and easy options like eggs with vegetables or fruit with yogurt can be excellent choices to ensure a well-rounded meal.

Snack Smartly

Snacks between meals are essential for children, as their lower energy stores require frequent replenishment to sustain their active lifestyles and attentive minds.

“During a school day, usually there are built in snack times between meals, especially for the little kids that are growing faster and have even lower nutrient stores. It’s not just about getting more calories in, though. Nutrient dense snacks that include protein and fiber will make energy last and neurons fire efficiently, which helps kids stay on task in school,” explains Chrisinger.

Pack a Nutrient-Rich Lunch

To ensure a well-balanced diet, parents can use the MyPlate model, which visually represents the ideal proportions of food groups in a meal. Half of the plate should consist of fruits and vegetables, a quarter of whole grains and the remaining quarter of lean protein. Packing a school lunch based on this model ensures that children receive all necessary nutrients.

Chrisinger wants parents to keep in mind that portion sizes for kids change as they grow and develop. “Little kindergartners entering the school system require smaller portions of fruits, vegetables, protein and grains. As they get older, their portion sizes get a little bigger and a little bigger due to their higher energy demands, but the balance stays the same.”

The MyPlate website provides age-specific guidance on calorie needs and portion sizes of each food group for school lunches.

Teach Kids to Choose Nutrition

When it comes to school lunches, parents and school systems play the role of providing healthy food options, while children decide how much and which items they will eat.

“We can pack a school lunch that has all the necessary nutrients and food groups, and the school lunch system can offer fruits and vegetables every single day. But on top of that, kids need nutrition education to be able to select for themselves what they're going to choose and how much they're going to choose,” says Chrisinger.

Nutrition education is essential to empower kids to make healthier choices when selecting from the lunch line or their packed lunches. Encourage children to choose fruits and vegetables by creating a positive environment and promoting healthy eating habits among their peers.

 

Lead by Example

Parents play a pivotal part in being role models for healthy eating habits. Research shows that children are more likely to eat better-quality diets and consume more fruits and vegetables if they see their parents doing the same. Keep fresh fruits and vegetables accessible and visible at home to encourage healthy snacking.

“It’s not just whether produce is available – sitting somewhere on a shelf or tucked away in a drawer. But are they pre-chopped? Are they in the middle of the counter so that the kids can grab a piece of fruit when they come home from school? Make fruits and vegetables accessible and visible, and then let your kids see you snacking on them too, so they start to see it as normal behavior.”

A well-balanced diet sets the stage for a successful and energized school day. By implementing these strategies, you can ensure that your child stays fueled for school with the right nutrients and habits.

Ashley Chrisinger, RD, sees patients at Aspirus Stevens Point Clinic – Illinois Ave and Aspirus Stevens Point Hospital. If you are seeking extra help with your child’s nutrition, talk with their pediatrician. The provider can connect you with a registered dietitian in your area.

 

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