Healthy minds start with full bellies, especially for students gearing up for a day of learning in Fresno, Calif. Pediatric Registered Dietician Kristen Coleman emphasizes the importance of not skipping breakfast to fuel kids for the day ahead.
According to Coleman, a breakfast packed with protein is key to helping kids stay focused and energized throughout the morning. Protein options that are popular with kids include cheese, yogurt, deli meats, and eggs. Coleman recommends that the protein portion should be the size of your child’s palm, accompanied by fresh fruit and whole wheat toast for a fully balanced meal.
In terms of hydration, Coleman suggests starting the day with water instead of juice. She advises that children should drink eight ounces of water per their age each day, with anyone eight years or older aiming for at least eight glasses a day. Water is essential for staying hydrated and maintaining focus throughout the day.
When it comes to lunch, Coleman recommends mixing things up to keep kids interested in their meals. Sandwiches, salads, or soup are good options, with a focus on including protein in each meal. While water is the preferred beverage choice, Coleman acknowledges that kids may want something more flavorful and suggests sugar-free juice boxes, flavored soda water, or water with a flavor packet as alternatives.
For snacks throughout the day, Coleman suggests healthy options like carrots and hummus or vegetables with a dip. She emphasizes the importance of balance, noting that it’s okay to indulge in treats like cookies alongside healthier options.
However, there are certain foods that Coleman recommends avoiding altogether, such as hot chips and soda. These processed snacks are high in sugar and fat, offering little nutritional value. Limiting soda intake is also crucial, as the sugar and caffeine can lead to dehydration.
To encourage kids to eat a better diet, Coleman stresses the importance of leading by example. Parents should model healthy eating habits and show their children that nutritious foods can be delicious and enjoyable. By incorporating a variety of foods into meals and snacks, parents can help their children develop a taste for a diverse and balanced diet.
When introducing new foods to kids, Coleman advises against forcing them to eat something they don’t like. Instead, she recommends patience and persistence, as it may take a child seeing a new food seven to 10 times before they are willing to try it. By gradually exposing children to different foods and involving them in meal preparation, parents can help expand their palate and encourage healthier eating habits.
In conclusion, a well-rounded and nutritious diet is essential for supporting children’s physical and mental well-being. By prioritizing protein-rich meals, staying hydrated, and offering a variety of healthy snacks, parents can set their kids up for success in school and beyond. With a focus on balance and moderation, families can enjoy a variety of foods while promoting a healthy lifestyle for all.