Back-to-School Nutrition Tips: Healthy Breakfasts and Lunchbox Ideas for Kids
Back-to-School Nutrition Tips: Healthy Breakfasts and Lunchbox Ideas for Kids
From protein-packed breakfasts to smarter lunchbox swaps, these nutrition tips help kids stay focused, fueled, and ready to learn all school year long.
The carefree summertime is winding down and back-to-school season is here! Keeping your child focused during school means setting up not only a stricter bedtime routine but also a healthy dietary routine. Here are some tips that will assist you in this process.
Fasting through breakfast can be a good idea for adults, but for kids, breakfast remains a meal to anchor the day. Cereal is not a "breakfast of champions," however. Even "stone-ground oats" are just a bowlful of starch that, upon eating, turns to sugar. Eggs, cooked in any style are perfect, especially with their price tag continuing to drop. Don’t worry about cholesterol in the yolks, either. That myth was disproven more than a decade ago - and in any case, never applied to children. Whole eggs are far better than egg whites for building muscle, and eggs are sometimes dubbed "nature’s multivitamin" because they contain 12 essential vitamins and 14 minerals as well as choline, an essential nutrient linked to cognitive function.
To avoid hunger and maintain stable energy levels throughout the day, kids should prioritize protein and healthy fats. Meat sticks or a bag of jerky are great options. These are currently the fastest-growing snack category in the U.S., with new options like "prime rib" and "Buffalo." These are your classic "nutrient-dense" food. Opt for those low in sugar. Carefully chosen deli meat and cheese roll-ups are also high in protein and very filling. Take anything from high-end prosciutto to everyday deli ham, add a slice of cheese, roll up, secure with a toothpick and you have the American version of some favorite foods of those healthy, long-lived Italians. Despite meat’s bad rap, it is a top source of complete protein and according to one study, can lead to higher grades.
To avoid the blood-sugar roller coaster, which shoots up after eating carbohydrates before crashing back down, kids should avoid gorging on too many starches and sugars. Blood sugar whiplash not only leads to low energy and erratic moods, but can also impede concentration, and - crucially - drive food cravings. To that end, skip the fruit roll-ups. Counterintuitively, raisins and other dried fruits are also highly concentrated in sugar and a potent way to spike blood sugar. Fresh fruit is a better option - although choose those lower in sugar, like strawberries or blueberries over high sugar options like bananas and watermelons (which are still preferable to fruit roll-ups). Also, steer clear of the granola bars. Even some popular "nut" bars can be surprisingly high in sugar, so check the label first. While a Snickers bar has 28 grams of sugar, many energy bars have that or more! Stick to low-sugar and low-carb options.
For those who believe a sandwich is the lunchbox centerpiece, the trick is maximizing the "filling-to-bread" ratio. Choose a thin bread to keep grains low and pack a punch on the fillings: slices of roast beef, turkey or ham, with tomatoes, lettuce, and cucumbers. It’s worth investing in a “bento box”, a Japanese-style, single portion boxed meal. It’s known for its visual appeal, portability and balanced nutrition. Bento boxes are designed with compartments to keep different foods separate and maintain their flavors and textures. Fill up the containers with healthy, home-cooked options that don’t need packaging. For example, leftovers from dinner (chicken, steak, avocado slices) can double as the next day’s lunch. This solution not only avoids ultra-processed ingredients, but also saves time: the ultimate win-win for busy parents.
Finally, parents should keep the pressure on the Trump administration to make meaningful reforms to the dietary guidelines. Updated jointly every five years by the USDA and Department of Health of Human Services, these are more than suggestions. They govern policymaking around school lunches and are the reason why your children are served waffles and orange juice for breakfast but will never see a fresh egg.
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Kim Duke is a certified personal trainer and owner of Core Performance Fitness and Training, 55 Bristol Lane, Ellicottville, NY. Kim resides in Ellicottville where she raised her sons, Zach and Nik. For more information about her studio, including private sessions and group workout classes, visit her Facebook page, www.coreperformancefitness.com or call 716-698-1198.
