Author: Results That Motivate

As parents, we all want what is best for our kids. Did you know what your child eats and drinks plays a major role in how they stay focused and energized throughout the day? Better nutrition means better performance in the classroom. Imagine your child feeling as energized in that math class as they did during morning recess. I can do that, you say. That’s what I’m going to tell you all about in this guide. We will talk about the top foods and drinks to fuel your little rock star.

Energizing Breakfasts to Kickstart the Day

It is a cliché that breakfast is the most important meal of the day. The value of eating well at the start of the day is more significant to kids, who need nutritious food and energy to stay alert and focused throughout the school day. Eating no breakfast means there is often no energy, and other issues can arise such as a loss of focus and difficulty concentrating, plus even behavioral problems.

What exactly makes your breakfast a nutritionally restorative kickstart, and what doesn’t? The key is to mix complex carbs with proteins and healthy fats. Complex carbohydrates, such as those found in oatmeal or whole-grain cereal, provide energy in a ‘drip-feed’ manner as the carbohydrates break down slowly in the stomach. With something to slow the release of glucose into the body, complex carbs power your child’s morning while avoiding jittery peaks and surly, low-energy valleys. Complex carbohydrates do best when complemented by some protein, from an egg or two, yogurt, or nut butter.

Oatmeal for breakfast topped with fresh fruits and honey is one of my top picks at home. It’s quick to prepare, with lots of fiber, vitamins, and a touch of natural sweetness to help wake up in a good way. For mornings when you’re running late, a wholegrain toast spread with avocado, and a boiled egg is easy and nutritious.

If your kid doesn’t like ordinary breakfast food, get creative. A smoothie is a great way to get kids to eat fruits, vegetables, and even the protein powder you’ve been secretly sprinkling in. Put in a handful of kale or spinach, a banana, some Greek yogurt, and a scoop of peanut butter – blend it all up. Drinkable, nutritious, and delicious.

The Importance of a Balanced School Lunch

A balanced school lunch is not just about making sure your kid is full – it’s about making sure that he or she is properly fueled for the demands of the school day. A good lunch provides the nutrients for healthy cognitive function and energy as well as mood stability. The analogy here is to fuel for a car – while your car needs the kind of fuel that ‘works’ for its engine, the same principle applies to your child. Without good-quality fuel, your child might struggle to concentrate, feel tired, or even get irritable.

A balanced lunch would incorporate protein, whole grains, and fruit and vegetables. Protein – from lean meats, eggs, or beans and lentils for our vegetarian or vegan friends – is necessary to repair tissues, allowing your child’s body to be in action, action, action! Whole grains – brown rice, whole wheat bread, quinoa – also provide energy that will hold your child over for a few hours longer. Fruits and vegetables provide vitamins and minerals such as vitamin A which boosts your child’s immune system and guards against infectious diseases, and Vitamin C to keep their eyesight lively and bright.

But how do you convince your child to eat this? Start with foods they already like. If they like sandwiches, swap white bread for whole grain and throw on some peppers or cucumber slices. For protein, opt for lean turkey or hummus. And don’t forget about the presentation: foods can be made more appealing by cutting them into shapes or laying them out in a colorful fashion.

Healthy Snacks to Keep Your Child Going

Let’s be honest: kids are hungry from time to time and it’s all too easy to grab the nearest bag of chips or box of candy to stave off that hunger. But snacks are necessary for maintaining energy throughout the day after a meal is over. Providing healthy snacks ensures that your kids get the nutrients they need, without the inevitable sugar crash.

Nuts are a speedy snack full of good fats, protein, and fiber, such as almonds or walnuts. If your child doesn’t do nuts, try seeds such as pumpkin or sunflower seeds. Fruit halves, slices, or handfuls go well, with good sources being apples, bananas, and berries, as long as the healthy carbohydrate they contain is balanced out with a form of protein, such as a cheese stick or a spoonful of nut butter.

Yogurt is another nutritious, hand-friendly snack. Pick a plain Greek yogurt and top it with your child’s favorite fruits or a small drizzle of honey for sweetness. Granola bars can be a quick, good-for-you snack, but make sure you look at the labels since many granola bars are packed with added sugars. Look for bars with 3 g of fiber or more and at least 3 g of protein with as little added sugar as possible.

Packing produce that stays fresh until lunchtime can be a challenge, but it is never impossible. Using an insulated lunch bag with a teeny tiny ice pack can keep yogurt or cheese sticks cold. Pre-cut fruits and vegetables can be stored in small, sealable containers and kept for a while. Nuts or granola bars individually packed and ready to go are easy to reach in a backpack or lunchbox.

Hydration: The Key to Focus and Energy

We’re constantly concerned with what goes into our kids’ mouths, but what about what they drink? One way to keep your kids feeling focused throughout the day is to keep them hydrated. Just a little dehydration can cause fatigue, headaches, and fuzzy thinking, none of which is conducive to a productive school day.

The best drink is water, of course. It’s calorie-free, hydrating, and easily available. Why not buy your child a fun, reusable water bottle to take to school, and spruce it up with a bit of flavor by adding a few berries or a slice of cucumber?

Milk is another good choice, providing calcium and vitamin D for your child’s growing bones. But if your child is lactose intolerant or wants no dairy, they can get the same benefits from fortified plant-based milk such as almond milk or soy milk.

Natural fruit juices are fine but, because of their natural sugar content make sure and keep the serving size small. If using juice, go for 100%, it’s the healthier alternative to other juices. And avoid sugary beverages, such as soda or energy drinks: the high- and low-energy spikes from these drinks are the last thing your child needs during a full day of school.

Packing Lunches Your Child Will Love

Packing a palatable, nutritious lunch for your child might seem impossible some days. But it isn’t if you turn it into a fun surprise and bring them in on the creation. Kids eat what they like. If they have some say in what they’re eating, they’re more likely to enjoy it.

Another technique is to buy a bento box – a box with food compartments – which helps organize small amounts of different foods in a way that makes for a prettier lunch. A lunch served in a bento box suddenly becomes not just a single meal, but more like a fun snack plate. Using a bento box is a great way to pack in fruits, vegetables, meats, and grains in small, bite-sized amounts that make the meal feel more like a snack platter.

DIY Lunchables are great as well. Skip the pre-packaged versions, which are often high in sodium and preservatives, in favor of the do-it-yourself versions with whole-grain crackers, lean meat slices, cheese, and some veggies cut up to boot.

Getting your child involved in packing his or her lunch can make a big difference as well as allowing your child to choose her favorite fruit or handing your son a knife to chop some veggies is a great way to help. I often find that the things my kids are most excited about eating are the things they helped prepare.

If you feed your child foods or drinks that are healthful, provide energy, and promote learning, you’ll set up your child for a successful school day. With an emphasis on balanced meals, energizing breakfasts and snacks, and proper hydration, your child will have the fuel and focus needed for a day full of learning. Making healthy food choices doesn’t need to be extreme; what’s most important is making food changes that work for your family that can be sustained for the long haul. So why not start experimenting with some of these ideas today?

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