Starting the School Year with Healthy Foods

As the new school year begins, focusing on nutrition both in and out of the classroom is essential. With balanced meals and healthy snacks, parents can help support their kids' academic success and overall health. Kaylee Toth, manager of food and nutrition services at National Heritage Academies (NHA), shares some practical tips for parents.

The link between what kids eat and how well they do in school is clear, making it essential to focus on a balanced diet. "Healthy foods are crucial for students because they directly impact cognitive function, memory, and concentration," Toth explains. "Studies have shown that well-nourished children perform better academically, have improved attention spans, and are more likely to engage in school activities."

Toth stresses the importance of balanced meals. "It starts at home. We can only do so much at school. Modeling the behavior at home and having meals together—not in front of a screen—is key," she says. Balanced meals that include a variety of food groups give kids the nutrients they need to grow strong and stay healthy.

When it comes to snacks, Toth recommends keeping healthy options readily available at home. These could include items such as fresh fruits, vegetables, whole grains, and protein-packed options. Toth says, “Keep it colorful because kids eat more when their food is colorful and pretty.”

For smart snacking at school, she suggests:

• Fresh Fruits and Vegetables: Apple slices with sun butter, carrots sticks with hummus.
• Whole Grains: Whole grain crackers, popcorn, whole grain granola bars.
• Protein-Packed Snacks: Greek yogurt, cheese sticks, boiled eggs.

These provide sustained energy and essential nutrients, helping students stay alert and focused throughout the day.  

When it comes to school lunches, healthy options don’t have to be hard. There are lots of creative ways to pack a balanced lunch.

• Wraps and Sandwiches: Whole grain wraps with lean proteins, vegetables, and healthy spreads.
• Salads: Include a variety of vegetables, proteins like chicken or beans, and whole grains like quinoa.
• Bento Boxes: Small portions of various foods, including fruits, vegetables, proteins, and whole grains.

Hydration is also a crucial piece of the school day. It helps with learning by increasing energy and focus. Encourage your child to carry a water bottle and take regular water breaks throughout the day. “One of the things we recommend is making infused water with strawberry, orange, or cucumber," Toth says. Encouraging kids to drink water, even with added flavors, can help them stay hydrated without the extra sugar.
Just because you’re helping your child eat healthy, doesn’t mean they can’t have a sweet treat. Toth reminds parents that it’s all about balance: “Offer items like a sugar-free popsicle or a mini dessert as opposed to a full-size candy bar.”

Toth’s biggest piece of advice for parents is to create a positive food environment at home. "Lead by example, involve children in grocery shopping and meal planning, and keep healthy foods accessible. It doesn’t have to be a gourmet meal—focus on the food groups and ensure you have a protein and carb with every meal." By involving kids in meal prep and teaching them about different foods, parents can instill lifelong healthy eating habits.

Download more ideas for creative healthy lunch options for students of any age.