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

To Be or Not To Be Gluten Free?

By Dilworth Now nutrition columnist Marian Bennett

Pasta, whole grain bread, crackers, and pancakes galore! 

Surprisingly enough, all of these foods contain gluten. 

Gluten is a storage protein found in wheat, spelt, kamut, rye, and barley, just to name a few. It acts as a leavening agent in food, a thickener, and a flavor enhancer. 

There has been some speculation in recent years about whether gluten is really good for the body. Some effects that gluten has been linked to are brain fog, muscle and joint aches, sabotaging weight loss or perhaps gaining weight, digestive complications (bloating and diarrhea), and fatigue. 

Individuals who experience these symptoms may have a gluten sensitivity. Their bodies have an inflammatory response to the gluten. 

Some individuals say that switching to a gluten free diet has changed their life. They can think more clearly, rest better, and have lost weight! On the other side, some individuals can consume gluten and have no side effects. 

Some options for eating a gluten free diet include consuming more brown and wild rice, quinoa, millet and oats. There are also gluten free products available such as, bagels, breads, tortillas, English muffins, and desserts.

Breakfast options:

• Gluten free English muffin with a poached egg, sliced tomato drizzled with mozzarella cheese, alongside an orange 
• Gluten free oats simmered in water or almond milk with a handful of berries, sprinkle of walnuts, and a drizzle of honey 
• Buckwheat pancakes with blueberries, strawberries, and a drizzle of maple syrup 

Lunch or Dinner options:

• Quinoa with black beans, avocado, cilantro, diced tomatoes, and lime juice on a bed of romaine lettuce 
• Baked salmon with roasted asparagus and brown rice 
• Roasted chicken on gluten free bread with sliced tomatoes, lettuce and mustard coupled with an apple 

Dessert options:

• Fruit smoothie ice pop (blend together a combination of fruits with almond milk, put into a mold and freeze for a few hours) 
• Lemon almond macaroons 
• Chocolate chip or peanut butter cookies using oat flour or gluten free baking flour