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Back-to-School Nutrition

Marissa Robinson, MS, RD, LDN Childrens/Family, Community Health & Wellness, Diet & Nutrition

Back-to-school season is a hectic time for children and parents alike. But, with some extra thought and a little planning, your children’s nutrition doesn’t need to be an added stressor. Read on for some dietitian-approved recommendations to keep their nutrition on the right track as they start back to school.

Make Breakfast a Priority

Many have heard “breakfast is the most important meal of the day,” but this is a common phrase for good reason. Research indicates that children who eat breakfast perform better on standardized tests, have increased attention span, better memory and even have improved reactions to frustrating tasks.

Of course, mornings can be a little busy, to say the least. However, the good news is that a nutritious breakfast can be very simple and does not need to take much time at all.

Looking for some extra tips to make your mornings less hectic? Try this 20-minute webinar from the American Academy of Pediatrics.

Breakfast Tips

Include some carbohydrates, such as whole grains, fruit/vegetables, or low-fat dairy for long-lasting energy and a source of protein/fat to provide vital nutrients for your growing kids and help them stay fuller longer.

Quick and Easy Breakfasts

Simple Lunch Ideas

If your child brings lunch from home, the task of packing a unique lunch daily can be intimidating. But, just like breakfast, lunch can be super simple.

Try the mix-and-match approach! Depending on your child’s hunger and likes/dislikes choose a few different foods from at least three to four different food groups. Ensure at least one of the foods is a good source of protein (dairy or meat/protein groups) and at least one is a fruit or vegetable.

Here are different food groups with some food examples:

Fruit: apple, orange, banana, berries, grapes, melon, peaches, pears, dried fruit (raisins, apricots)

Vegetables: baby carrots, celery, cucumbers, bell peppers, cherry tomatoes, salads (romaine lettuce, spring mix, spinach)

Dairy: low-fat milk carton, milk alternative, low-sugar yogurt, cheese stick or slices

Meat/Protein: lean deli meat (turkey, chicken), boiled egg, chickpeas/hummus, beans, canned/pouch tuna, nuts/nut butter

Grains: whole grain bread, whole grain tortilla/wrap, whole grain crackers, whole grain cereal, popcorn, whole grain pasta

Looking for some new recipes that you could try for lunch or dinner? Try these delicious, kid-approved options from the USDA’s Recipes for Healthy Kids cookbook.

School Breakfast/Lunch Program

Having your children eat breakfast at home or bring their lunch from home may not be the best option for your family. If that is the case for your children, rest assured that they are getting well-balanced nutrition from school meals. See more information about the nutrition standards for school meal programs. Speak with your child’s school if you have questions or would like to learn more about their school meal options.

Don’t Forget the Snacks

Are your kids starving when they get home from school? Try the same mix-and-match strategy as the lunches; an appropriately sized snack is about two food groups.

Snack Ideas

  • Hummus and chopped vegetables
  • String cheese and fruit
  • Apple and nut butter
  • Cheese slices and whole grain crackers

Are your kids old enough to serve themselves? Consider putting a bin in the fridge full of yogurt, fruit, chopped veggies, cheese, etc. to allow them to independently grab a snack and limit the number of times you hear “I’m hungry.”

Remember that by feeding your kids nourishing and delicious food, you are not only fueling their body, but their mind as well. Keep up the great work. Now, let’s go pack some lunches!

About Marissa Parminter

Marissa is a registered dietitian who loves to utilize intuitive eating principles to support people in leading happier and healthier lives. With a background in both nutrition and fitness, Marissa holds a bachelor’s degree in dietetics and a master’s degree in exercise physiology and sports nutrition from Florida State University. Marissa is also a Certified Personal Trainer and loves sharing her passion for joyful movement with all of her clients. Joining WakeMed Corporate and Community Health in 2021, Marissa has enjoyed supporting her clients’ wellness journeys through individualized nutrition counseling and interactive classes. Outside of work, Marissa enjoys trying new restaurants, baking and snuggling her cocker spaniel, Murph.

Nutrition Services

Our licensed, registered dietitians in Outpatient Nutrition Services are committed to providing evidence-based, scientific nutrition advice. Nutrition counseling is offered for:

For more information, or to schedule an appointment, please call or have your physician FAX a referral to us. Insurance coverage and costs may vary.

Phone:  919-350-7000, option 1, then option 3
FAX:  919-350-8959

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