Written by: Nicole Pazdziorko, RDN, LDN

As families shift back into school routines, good nutrition plays a vital role in setting kids up for academic success and overall well-being, especially at those key moments that will impact their focus and energy levels. A balanced diet not only supports physical growth but also enhances their concentration and mood. Mornings are busy, lunches need to travel well, and after-school snacks should hold kids over without spoiling dinner. The secret is keeping meals balanced and realistic for tight schedules while still featuring craveable flavor. 

 

Start Strong with Morning Fuel 

Breakfast sets the tone for the whole day. After a night of fasting, children need a morning meal to fuel their brains and bodies. Aim for a breakfast that includes the staying power of protein, fiber-rich whole grains and healthy fats for sustained energy. For quick mornings on the go, try a whole grain waffle topped with peanut butter and banana slices. For a savory option, try mini egg muffins. Prepare ahead by filling muffin tins with eggs, chopped vegetables and shredded cheese. Simply bake and have on repeat throughout the week. 

Shop these choices to start the morning off on the right foot:

• Kodiak Blueberry Power Waffles

• Whole Grain English Muffins

• Veggies Made Great Huevos Rancheros Frittata

• Nonfat Peach Greek Yogurt

• Bananas

• Mixed Fruit

 

Pack Smart Lunches

A healthy lunch keeps kids going throughout the afternoon. Include a mix of lean proteins, whole grains, fruits, vegetables and a calcium-rich food like yogurt or cheese. Involving children in the packing and preparation can increase their likelihood of eating it. For a lunch that feels more like a snack, try a bento box, featuring whole grain crackers, cheddar cheese, sliced turkey, then add snackable fruits and vegetables like grapes and carrot sticks. Another easy lunchbox idea is veggie quesadillas filled with chopped vegetables like bell peppers and spinach, beans and cheese and wrapped in a whole wheat tortilla. 

Shop these choices to build a balanced lunchbox:

• Food Club Whole Wheat Tortilla

• 100% Whole Wheat Bread

• Crav'n Woven Wheats

• Food Club Sliced Muenster

• Food Club Black Beans

• ShortCuts Recipe Ready Bell Peppers

• Buddy Fruits + Veggies

 

Fill the Hunger Gap with Healthy Snacks

Afternoon snacks bridge the gap between lunch and dinner, especially for kids involved in after-school activities. Aim to sneak in more nutrition and to tide kids over to dinner without overdoing it. Choose snacks that combine protein and fiber, like pairing a fruit or vegetable with a serving of protein-rich dairy. For a kid-friendly hands on favorite, try apple slices with a peanut butter yogurt dip: simply mix together ½ cup of yogurt with 1-2 Tablespoon of peanut butter.

Serving up veggies for snack time, especially for picky eaters, can be a challenge. Hack kid snacks and pair veggies with flavorful dips. Try traditional ranch dip, fiber filled hummus, a tangy honey mustard yogurt sauce, or guacamole snack cups.  Featuring bean or yogurt-based dips will help add nutrients like fiber, calcium, and protein to balance snacks.   

Shop these choices to hack afternoon snack time:

• ShortCuts Apples

• Food Club Nonfat Plain Greek Yogurt

• Full Circle Peanut Butter

• Basket & Bushel Baby Carrots

• Full Circle Hummus

As the school year begins, nutrition is a powerful tool in helping children thrive in and outside the classroom. Whether it’s quick solutions to kickstart your day, kid-friendly lunches or balanced grab and go snack options, you can find healthy back to school solutions by shopping the Pick Well program at Food City.