11 Nutritious Tips for Back to School

The sound of the bell for the return to school is just around the corner, and with it comes the renewed concern for ensuring that children develop properly in various aspects during the school year, one of which is their health. Providing healthy nutrition and promoting regular physical activity is essential for children's growth and development; in addition, it will help them create healthy habits for the rest of their lives. But you may be wondering: how can we keep children interested in eating healthily and exercising? Here are some tips to help make a connection between your children and a healthy lifestyle: Be the example; if you want your children to grow healthy and strong through good nutrition, start by setting an example. You cannot expect your children to eat fruits for snacks if you do not do so, or to engage in physical activities after school if they always find you sitting in front of the television. Never let children leave home without breakfast. Many studies have already shown how children who eat breakfast have better attendance records, fewer digestive problems, pay more attention in class, achieve higher scores on assessments, solve problems more easily, and have better muscular coordination. If the main issue is lack of time, try quick options like instant oatmeal with nuts or raisins, low-fat yogurt with cut fruit, or whole-grain toast with peanut butter. Make snacks and lunch interesting meal times: How to do it?: Involve children in meal planning: take them grocery shopping with you and invite them to choose which foods they want to see in their lunchbox and which they do not. Take the opportunity to educate them on what would be good options and why. Try new foods: include exotic fruits and new vegetables in their lunchbox and let them choose at the supermarket which ones they want to try. Take advantage of special dates or add little surprises in the lunchbox: for example, cut foods into heart shapes with cookie cutters on special dates like birthdays or Children's Day; a small chocolate could also be an occasional option. Vary the offerings: use different sources of protein like tuna, eggs, legumes, and peanut butter, sources of fiber like whole grain cereals, whole grain bread, crackers, or tortillas, various fruits and vegetables whole or cut into shapes. Presentation matters: sending a child a sandwich in a plastic bag or in a container featuring their favorite characters can make the difference between them consuming it or bringing it back home. Use attractive containers, cutters to shape foods, and a good combination of colors in the ingredients of the preparations to grab their attention. Review and plan in advance: if the school provides some meal times for the children, it is important that you take the time to sit down with your child to review the menu and give them recommendations on which are the best options and why. Physical activity is essential for proper bone and muscle development in children, as well as for maintaining a healthy weight, supporting learning, promoting the development of social skills, and improving self-esteem. Take advantage of small breaks after classes to play in the yard, go for a walk, or ride bikes on weekends; this will also help strengthen family bonds. Remember good hygiene habits: wash your hands well before preparing the lunchboxes and have them practice the same before sitting down to eat so they can repeat it at school.   The best menus for this back to school season   For Doing Homework   Light Food to Start the School Year   Food for After School