Five smart and tasty tips for school meals and snacks - Children's National

As the school year gears up, making sure that children have the right nutrition is important for their academic success and overall well-being. A balanced diet fuels the body, sharpens the mind and can help children stay focused and energized throughout the day.

To help parents lay the foundation for a productive and healthy school year, Jennifer Young, MD, a pediatrician at CNPA Quince Orchard, shares five essential nutrition tips to help your child thrive, both in and out of the classroom.

1. Start the day with a balanced breakfast

A nutritious breakfast fuels the body and brain, improving concentration and energy levels. Include a mix of protein (like eggs or yogurt), whole grains that are rich in fiber (like oats or whole-wheat toast) and fruits or vegetables to provide a well-rounded start to the day.

1. Pack nutritious lunches

Include a variety of food groups in school lunches - lean proteins (like turkey, chicken or tofu), whole grains (like brown rice or whole-grain bread), fruits, vegetables and a healthy snack (like nuts or a piece of fruit). Many schools are nut-free (tree nut and peanut) due to significant food allergies. Sunflower seed butter can be replaced for peanut butter in a sandwich. Other healthy snacks include low-fat cheeses (e.g. string cheese) or hummus dip. This balance helps the body maintain energy throughout the day. Leftovers also can work for lunch - a thermos is a great option for keeping soups or hot food warm. Bento boxes are an easy way to ensure you pack all the food groups under one lid for easy cleanup.

1. Encourage healthy snacks

Choose snacks that are low in sugar and high in nutrients, such as fruits, vegetables with hummus, whole-grain crackers or yogurt. This helps avoid energy crashes and keeps kids focused between meals.

1. Stay hydrated

Ensure kids drink plenty of water throughout the day. Avoid sugary drinks like sodas, and limit juice intake and sports drinks as well. For children who dislike plain water, adding cut up fruit to a pitcher of water can infuse the water with a light, refreshing flavor.

Keeping a reusable water bottle handy makes it easier for kids to stay hydrated.

1. Involve kids in meal planning

Let children help with grocery shopping and meal prep. This not only teaches them about healthy eating but also makes them more likely to enjoy the meals they've helped create, reducing the likelihood of picky eating.