Back to School! Healthy Breakfast, Lunch, and Snack Ideas for Kids

Fruit salad with oatmeal

by Dilworth Now nutrition columnist Marian Bennett

Back to school once again! Sport practices, homework, and study sessions. The learning has begun and the food choices are just as important as all of the studying that takes place.


Starting off with a hearty and healthy breakfast for anyone going back to school is very important for their success. Children’s brains are developing and increasing with new knowledge and information. Being able to focus in the classroom and do class work can be challenging without proper caloric intake and distribution of carbohydrates, fats, and proteins.

Fruit salad with grapes and raisins

Having a hearty breakfast and lunch helps with concentration and studying throughout the day. Having a grab and go breakfast on hand in the mornings is a great idea while waiting for the bus or riding in the car. For those working parents out there, prepping on Sunday can be a great way to make the week easier for getting breakfast on the table and packing lunches.

Waffles

 

Breakfast ideas:

• Scrambled eggs with whole wheat toast and jelly preserves with a glass of milk or water 
• Whole wheat waffles with almond butter topped with smashed banana with a glass of milk or water
• Fruit smoothie including a mixture of frozen berries, pineapple, mango, pineapple, full fat yogurt and some orange juice 
• Blueberry Banana Oat Muffins 

Chicken salad

Lunch ideas:

• Turkey sandwich with lettuce, tomato, mustard and low sodium turkey breast alongside plain or roasted red pepper hummus with whole wheat pita or pretzel chips and carrots or celery 
• Chicken salad with grapes, celery, apples, walnuts, and Greek yogurt coupled with skim string cheese and whole wheat crackers
• Mexican quinoa salad with low sodium black beans, sweet corn, and store-bought pico de galo along with a fruit salad 

Crackers with hummus

Snack ideas:

• Banana with almond, cashew or peanut butter
• Multi-grain crackers with hummus 
• Fruit salad with toasted oatmeal and 2% Greek vanilla or plain yogurt
• 2% plain yogurt as a dip for chopped celery, peppers, carrots, and/or raw broccoli