As backpacks are packed and buses begin to roll, the back-to-school season brings more than just sharpened pencils and new schedules. It is also a prime opportunity for families to reset and refocus on healthy habits. Eating right, increasing physical activity, and reducing screen time are a few ways that parents can encourage healthy habits and set their children up for success in school.
Smart Starts in the Kitchen
One of the simplest ways to set kids up for success is by packing nutritious lunches. Shopping can even become a teachable moment. Bring your kids along and show them how to spot healthy choices.
The NIH recommends using the ABC method to make healthy choices while saving money:
- A is for using Ads and Store Bonus Cards to find deals on fruits and vegetables.
- B – Buying Produce in Season. Fall is a great time to find fresh, local options. Many fruits and vegetables can be frozen or canned to store later. Buying local produce and meat can increase freshness.
- C – Compare Brands and Read Nutrition Labels, choosing items lower in sugar, sodium, and unhealthy fats. A few tips when looking at labels:
- Check servings and calories. Look at the serving size and how many servings the package contains. If you eat one serving, the label clearly outlines the nutrients you get. Many packaged foods contain multiple servings per package.
- Don’t sugar-coat it. Sugars add calories with few, if any, nutrients. Read the ingredient list and make sure that added sugars are not one of the first few ingredients. Some names for added sugars include sucrose, glucose, high-fructose corn syrup, corn syrup, maple syrup, and fructose.
- Know your fats. Look for foods low in saturated fats, trans fats, and cholesterol to help reduce the risk of heart disease (5% DV or less is low, 20% DV or more is high). Keep total fat intake between 20% to 35% of calories.
- Reduce sodium (salt). Research shows that eating less than 2,300 milligrams of sodium (about one teaspoon of salt) per day can reduce the risk of high blood pressure. Most of the sodium people eat comes from processed foods, not from the salt shaker. The amount of sodium in a single serving of chips can be between 130 – 280 mg. Many frozen meals purchased from a store can have between 500-1000 mg of sodium.
A Recipe for Energy: Apple Cinnamon Yogurt Dip
Looking for a quick, wholesome snack to tuck into lunchboxes or serve after school? Try this easy recipe:
Ingredients:
- 1 cup plain Greek yogurt
- 1 tablespoon honey or maple syrup
- ½ teaspoon ground cinnamon
- 1 apple, sliced
Instructions:
Mix the yogurt, honey, and cinnamon until smooth. Serve with apple slices for dipping. It’s a protein-packed treat that’s both satisfying and simple.
