Feature Articles: Food, Fitness and Children
Back To School Nutrition
James E. Meyer, Northeast Region Nutrition Specialist, Ralls County, University of Missouri Extension
As a new school year approaches, I want to remind parents
of the important role nutrition plays in assuring kids a
successful school year. I will also offer a few tips
suggested by the American Dietetic Association on practical
easy ways to help ensure both proper nutrition and a
successful school year.
Nutrition and learning go hand in hand. Kids who are
nutritionally fit are more likely to have the energy,
stamina and self-esteem that enhance their ability to learn.
Running out the door with thoughts of seeing old classmates,
joining new clubs, participating in school sports and
(hopefully!) getting good grades, kids will not be paying
much attention to the proper nutrition needed to accomplish
all of this.
We have often heard it said that breakfast is the most
important meal of the day, yet 35-40 percent of all
Americans skip breakfast. The statistics for children are
just as alarming, as many as 48 percent of girls and 32
percent of boys do not eat breakfast every day. Additionally
for many other children, breakfast is a trip to a
convenience store or a vending machine for a soda and a
high-fat, high-sugar pastry. Definitely, not the best choice
for the nutrients they need nor is it cheap. Parents can
help ensure that their child is well-nourished and
ready-to-learn by considering the following tips.
Start with a healthy breakfast. For children and teens a
morning meal is especially important to prepare them to meet
the challenges of learning. Many studies have shown that
those who eat a morning meal tend to perform better in
school, score higher on tests, have higher school
attendance, less tardiness, better concentration and muscle
coordination…and kids who eat breakfast have fewer hunger
induced stomachaches and are less likely to be overweight.
Having said all that, are you wondering how to get a
child to eat breakfast and where the extra time needed for a
morning meal will come from? You can make breakfast fun by
planning it with your child. Decide who prepares what and
work together to get it done. If your child doesn't like
traditional breakfast foods, don't worry - breakfast foods
can be any food they like, even a slice of pizza. Keep
quick-to-fix foods on hand or get breakfast foods ready the
night before, such as mixing a pitcher of juice. If kids say
they are not hungry, start them out with something light
like juice or toast and send them off with a nutritious
mid-morning snack such as yogurt, cheese or a bagel.
Some children believe skipping breakfast may help them
lose weight. Just the opposite is true. Skipping meals often
leads to overeating later in the day. If you get too hungry
it can lead to a lack of control and the inability to
determine when you are full. This can result in consuming
more calories than if you had eaten an appropriate
breakfast.
As for lunch, meals served at school contribute
significantly to kids' overall nutrient and energy needs. Do
you know what they are eating? School meals are usually
regulated through the U.S. Department of Agriculture (USDA).
Through USDA guidance many schools are improving the
nutritional quality of lunch and designing the meals to
supply about one-third of a child's nutrition needs.
Parents can play a role in helping a child choose
healthful meals in several ways. Keep the school lunch menu
in your kitchen, go over it with your child, and talk with
your child about making choices in the cafeteria line. Get
involved and work with school staff to form a parent
advisory committee for the school food service program.
Support the nutrition education efforts at your school.
Through Family Nutrition Education Program (FNEP), educators
go into many schools in Missouri to teach nutrition to kids.
Contact your local University Extension office to see if an
FNEP educator can come to your school.
If your child prefers to brown bag it to school, let your
child help plan and prepare school lunches. When they're
involved, chances are they will resist trading their carrots
for cookies. Pack meals that are easy to prepare and fun to
eat as well as nutritious. A few examples are sandwiches,
raw veggies, crackers, string cheese, whole fruit and yogurt
or pudding.
Finally, for after-school snacks choose foods that supply
needed nutrients that can be missed in meal choices. Stock
up with ready-to-eat fruits and vegetables, animal crackers,
popcorn and cereal. Your child will appreciate the
availability of quick healthy snacks.
Proper nutrition is crucial for social, emotional and psychological development. Teaching children how to eat healthy will enable them to establish a foundation of good nutrition and healthful lifestyle habits that will benefit them for the rest of their lives.
Last update: Friday, August 15, 2008
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