Healthy Meals, Healthy Kids

Welcome back to school! With notebooks, crayons, and rulers comes the question of what to feed our students for a great start and later, staying power for the rest of the day. Variety is the key. If you don’t want them trading your healthy snacks for Little Debbie’s, try keeping them interested with creative spins on old favorites.

Breakfast is an important meal for everyone, but especially for kids. Every parent wants to help their child begin the day great and an energy packed breakfast is a good way to start.

One of my younger son’s favorite breakfast treats is oatmeal. Yes, I said oatmeal. He likes his flavored with a little brown sugar, cinnamon, splash of milk, and peanut butter. In his opinion, it tastes like a peanut butter oatmeal cookie. Who doesn’t want cookies for breakfast? I like it because the oats are a great source of fiber that will help keep him full until lunch and the peanut butter adds a nice protein kick.

Another option is a scrambled egg sandwich on whole wheat toast. Add mayo, cheese, whatever your little one likes to make it appetizing. Paired with a piece of fruit, this is sure to stay with them until lunchtime.

A great idea for those mornings when nothing goes right, is a banana-honey wrap. Just spread a little peanut butter on a plain or whole wheat tortilla, sliced banana and dizzle of honey, roll it up and you’re out the door. This also works for a after school snack or dessert for a change of pace.

If your family cooks breakfast on weekend mornings, making extra pancakes or waffles could be a real timesaver on busy weekday mornings. Just freeze the extra ones on a baking sheet and then place them in a freezer bag. A quick minute in the toaster or toaster oven has them ready to go. For a change of pace, use the pancakes in place of bread for a PB and J sandwich.

When lunch rolls around, kids want something fun and you want something nutritious.
Hopefully, you can use these ideas to satisfy you both.

A fun idea is veggie "sushi" rolls. Wrap your child’s favorite raw vegetables in tortilla with reduced fat ranch dressing. Then slice into small sushi size pieces. Some baked chips and an apple should keep them satisfied until they get home.

One of the best lunch accessories I bought for my sons was a soup thermos. The thermos is ideal for sending hot canned soup or pasta, or leftovers from the night before. A good addition would be carrot and celery sticks with light ranch dip or hummus. To satisfy their sweet tooth, send a lowfat brownie.

Never underestimate the appeal of the traditional. Children appreciate the familiar. For those days when comfort food is the name of the game, a cheese and lunchmeat sandwich is a good choice. Pair with a banana and some sweet and salty trail mix to round it out.

For a unique ethnic spin on lunch, try a Mexican feast. Simply heat a tortilla with some shredded cheese and taco meat in the microwave. Roll up and wrap in aluminum foil to hold in the heat. Some salsa and chips go very well. For dessert, pineapple chunks are in with tropical feel of this lunch.

Overall, whatever your child likes is a good choice. Keep their choices interesting and add a fun note or stickers as a mid-day surprise. It’s a pleasant reminder that you’re thinking of them. Nothing could fuel their success better.