It’s time for your kids to go back to school! OK… so they’re probably still in your house, just Zooming math or English on the computer instead of playing games or checking out Tik Tok videos. How can you feed your kids the right foods and keep them focused during this crazy era of Zoom School? This two-part series will examine some nutrition basics for kids and how you can be a good role model for your children. Class is in session!
Breakfast for Brainiacs: Yes, it’s true that eating before school will help your child perform better. Without having to deal with carpool, perhaps this will leave you a little more time to prepare breakfast. While it’s optimal for kids to eat in the morning, if they’re prone to pandemic sleep-ins, then breakfast is the one meal that’s OK to serve while they’re in front of the computer. Granted, it’s best to eat all meals at the table and NOT while staring at a screen, but when it comes to breakfast and the whole “sleeping late” issue, breakfast takes priority.
Some breakfast guidelines: Include a source of plant or animal protein, such as eggs or plant-based egg substitute, peanut butter, chicken or veggie sausage, etc. Protein has been proven to increase alertness. A high-carbohydrate meal low in protein can lead to sleepiness during school time.
Avoid sugary breakfast cereals: up to 8 grams of sugar per serving (2 teaspoons) is considered acceptable. Check oatmeal for sugar content; instant oatmeal especially can contain a lot of added sugar. Nutrition labels have recently been updated and now list “Added Sugar” as a separate item. The American Heart Association recommends no more than 25 grams of added sugar per day (about 6 teaspoons) for children. You can see how a bowl of sweet breakfast cereal could contribute half or more of the day’s sugar content.
Choose whole-grain breads over white, refined breads, muffins or bagels. Those Thomas’s English Muffins may have those cute little nooks and crannies, but that’s about all they have going for them. Whole grains are more slowly converted into glucose, or blood sugar, than “white carbs,” and therefore your child won’t be as likely to get a low blood sugar crash after an hour or so. Every brain needs a surprisingly high amount of glucose for higher reasoning and especially young, growing brains.
If you serve juice with breakfast, limit the portion to 4 ounces. Try serving a piece of fresh fruit for whole-food fiber. In general, limit your child’s juice intake to one or two 4-ounce servings per day according to the American Academy of Pediatrics guidelines. Encourage water instead of juice and set a good example by drinking lots of water yourself. Most people should drink a little less than half their body weight in ounces of water per day.
Lunchtime Lessons: Lesson Number one: EAT IT! The midday meal is truly an important one, not only due to the prevalence of late afternoon energy slumps, but also because evidence shows a missed lunch will often lead to overeating at dinner, or unhealthy late afternoon grazing on junk food. Lunch should follow the plate method: half a plate of non- starchy vegetables, a quarter plate of whole grains or starchy vegetables such as potatoes, and a quarter plate of protein- animal or plant based. If your kid hates veggies, there are many tactics which can prove helpful and I’ll be covering those in part two. Serving cut up raw vegetables with organic ranch dip prior to lunch or dinner can get your child eating them while he or she is hungriest.
Snacks for Studiousness: Whether mid-morning or in the afternoon, a snack can help kids keep their focus. Stick to low-sugar options, and try to include a little protein. Fun snacks such as “Ants on a Log” (celery with peanut butter and raisins) or sliced apples with string cheese provide a colorful, nutritious mini-meal. You might also consider a handful of nuts and a piece of fruit, or a string cheese. Sweets are alright in moderation, but they can lead to a sugar high followed by an energy crash.
Encourage them to get outside for a quick physical activity like throwing a basketball or playing handball before or after eating the snack to get some movement in before school goes back in session.
Stay tuned for Part Two next month as we cover tips for getting kids to eat more nutritiously and also techniques for preventing eating disorders in children. Remember, our kids mostly learn how to eat by watching us, so try to be a good role model. Movement is part of a healthy lifestyle and will improve school performance; make time to exercise as a family every day. Until next time, enjoy recess!
Sheri Weitz, RDN, CDE is a Registered Dietitian with a private practice in Westchester, and she provides clinical nutrition services for Manchester Medical. Sheri also teaches Zumba classes… her “happy pill.” To find out more about her services or for a free consultation, go to www.MovetoWellness.net.
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