As students return to the classroom, good nutrition is one of the most important tools for setting them up for success. A well-balanced diet helps children stay focused, energized, and ready to learn. Whether your child is starting kindergarten or heading into high school, making healthy food choices at home and at school is key.

Start the Day with a Smart Breakfast

Breakfast jump-starts the brain and body. Children who eat breakfast perform better in memory, attention, and mood throughout the school day. Try offering a mix of whole grains, protein, and healthy fats.

Quick Breakfast Ideas:

• Banana-Peanut Butter Roll-Up: Spread 1 tbsp of peanut butter on a whole-wheat tortilla, place a banana in the center, roll it up, and slice.
• Yogurt Parfait: Layer low-fat yogurt with fresh berries and low-sugar granola.
• Egg Muffins: Whisk eggs with chopped spinach, cottage cheese, and turkey sausage; pour into muffin tins and bake at 350°F for 20 minutes. Refrigerate or freeze for busy mornings.

Pack Power-Packed Lunches

Lunches should offer a balance of nutrients to keep kids fueled through the afternoon. Include lean protein, fruits and veggies, whole grains, and a source of calcium.

Healthy Lunchbox Ideas:

1. Turkey & Cheese Pinwheels

• Whole-wheat tortilla with turkey, cheese, and a thin spread of hummus, rolled and slices
• Baby carrots & ranch dip
• Apple slices
• Water bottle or milk

2. Build-Your-Own Bento Box

• Hard-boiled egg or low-sodium turkey cubes
• Cherry tomatoes and cucumber slices
• Whole grain crackers
• Cheese stick
• Grapes or apples
• Water bottle or milk

3. Hummus Lunch Dipper Box

• Small container of hummus
• Whole grain pita wedges or pretzel crisps
• Sliced cucumbers, cherry tomatoes, and baby carrots for dipping
• Apple slices or blueberries
• String cheese
• Water bottle or milk

Encourage kids to help prep their lunches the night before. It helps them develop independence and makes them more likely to eat what they’ve packed.

Smart Snacking for After School

Healthy snacks can bridge the gap between school and dinner, especially for active kids or those with extracurriculars.

Nutritious Snack Ideas:

• Apple slices with peanut butter or almond butter
• Trail mix (nuts, whole grain cereal, raisins, and a few dark chocolate chips)
• Low-fat cheese stick and whole-grain crackers
• Veggie sticks and hummus
• Smoothie made with frozen fruit, yogurt, and milk

Stay Hydrated

Water is often overlooked but is crucial for staying focused. Encourage kids to drink water throughout the day. Avoid sugary sodas, sports drinks, and juices with added sugar.

Make Family Mealtime a Habit

Sitting down together, even just a few nights a week, encourages healthy eating habits and gives kids a chance to talk about their day. Keep meals simple and let kids help with cooking or setting the table.

Simple Dinner Idea

One-Pan Chicken Fajitas

• Toss sliced chicken breast, bell peppers, and onions with olive oil and fajita seasoning.
• Bake at 400°F for 20–25 minutes.
• Serve with whole wheat tortillas and toppings like salsa, low-fat cheese, and plain Greek yogurt.

Set the Stage for Lifelong Habits
Back-to-school is more than school supplies and bus routes; it’s a great time to reset and reinforce healthy habits. Balanced meals, hydration, and family engagement all support a child’s ability to succeed.

For more family-friendly recipes or to learn about local nutrition programs, contact UF/IFAS Taylor County Extension office at lwiggins@ufl.edu or visit https://myplate.gov

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