Back to School Nutrition: Fueling Kids for a New Kind of Year

Whether children are heading back to classrooms, learning from home or doing some combination of both this fall, one thing has not changed: their growing bodies and developing brains need consistent, quality nutrition to function at their best. Research published in the Journal of School Health has found that children who eat a balanced breakfast perform better academically, have fewer behavioral issues and report higher energy throughout the day.

The key to a school-day breakfast is combining protein and complex carbohydrates. Eggs with whole-grain toast, Greek yogurt with fruit and granola, or oatmeal with nut butter are all quick options that provide sustained energy through the morning. For lunch, the same principle applies: a lean protein, a whole grain and at least one vegetable or fruit will keep blood sugar stable and support focus. Avoid packing foods that are high in added sugar, which can cause energy crashes mid-afternoon.

Hydration matters as much as food. Many children arrive at school mildly dehydrated, which impairs concentration and memory. Encourage water as the primary beverage throughout the day and limit juice and flavored drinks to occasional treats. If your child has specific dietary needs, food allergies or is a picky eater, working with a registered dietitian can help you build a practical school-year eating plan that meets their nutritional needs without turning every meal into a battle.

Sources

• Rampersaud GC, et al. Breakfast habits, nutritional status, body weight and academic performance in children and adolescents. J Am Diet Assoc. 2005;105(5):743-760.

• Centers for Disease Control and Prevention. Water and healthier drinks. CDC.gov. 2020.

Ready to take the next step in your nutrition journey? Schedule an appointment at NutriGreene today. www.nutrigreene.com | (203) 429-4211 | info@nutrigreene.com