Weritten by: Kirby Stanton, RDN, LDN Food City Registered Dietitian 

Gearing up for the bustling back to school season means kids need fulfilling meals and healthy snacks to stay energized throughout the day. Providing enough food to fuel the day is essential, but it is also important to focus on nutrient rich choices to promote proper development. 

Try these tips to offer well-rounded meals and snacks:

Focus on Fruits and Vegetables 

It is not always easy introducing more fruits and vegetables into kids’ diet. These food groups are essential for providing fiber, vitamins, and minerals.  The more exposure and exploration kids have with foods can increase intake in the long term. Recent studies from the Center for Disease Control show about 60% of children do not eat enough fruit and 93% do not eat enough vegetables. 

When adding more fruits and vegetables start in a straightforward way to give opportunity to explore tastes, textures, and smells. When kids are regularly served fruits and vegetables as a recognizable part of the plate this can build habits for a balanced plate later in life. Letting kids pick out a new fruit or vegetable at the grocery store can help pique curiosity and get kids excited about trying new foods.  

Shop these kid friendly fruits and vegetable picks:

• ShortCuts snack cups – prepped fruit and vegetables in convenient on the go portions

• Libby’s microwavable vegetable cups - veggies on the go in single serving cups, perfect for lunch boxes

• Full Circle Market diced peaches & pears fruit cups  - portioned fruit cups packed in 100% juice

• Dole blueberry + banana smoothie blend – make a quick snack or breakfast with smoothie blend featuring protein powder and almond butter 

 

Swap for Whole Grains   

Whether running around at recess or using energy to solve a challenging math problem, carbohydrates from grains provide lasting energy. Try swapping for whole grains which provide more fiber and nutrients which will help promote digestive health, appetite regulation, and blood sugar control.

Shop these kid friendly whole grain picks:

• Food Club whole wheat tortilla -  whole wheat wraps can be filled with deli meat and veggies for a filling, fiber rich lunch

• Clif Kid-Z bar - contain 11 g of whole grains and are a good source of fiber

• Skinny Pop Sweet & Salty Kettle Corn – a whole grain and gluten free snack, a perfect sweet and salty pick 

 

Choose lean proteins

Protein is essential for growing children. Protein helps support cell development and growth. It is important to offer meats and plant-based proteins that are lower in saturated fat, often referred to as lean protein choices. 

Shop these lean protein picks: 

• Full Circle Market wild albacore white tuna pouch – a quick choice that provides essential fatty acids, plenty of protein, and contains no added salt

• Dietz and Watson gourmet lite turkey breast – delicious turkey breast that offers 40% less sodium and 50% less fat than other turkey breast option

• In-store made turkey and cheddar snack pack – in-store made snack packs featuring cheddar cheese, cubed deli turkey, crackers and grapes

 

Turn to Low-fat Dairy

Whether for breakfast or an after-school snack, try swapping out full-fat dairy products for low-fat or fat-free options. This will help reduce the amount of saturated fat your child is consuming while still ensuring they are consuming calcium and other bone building minerals. 

Shop these dairy picks: 

• Food Club reduced-fat string cheese – provides 15% of daily calcium and is easy to mix and match for snack time 

• Two Good yogurt smoothies - low fat yogurt drinks that are an excellent source of calcium and protein and are sweetened with fruit puree and stevia 

• Good Culture low-fat classic cottage cheese – pair cottage cheese with fruit for a naturally sweet snack. Good Culture cottage cheese provides beneficial probiotics 

It’s important to include a variety of food groups when building meals and snacks. Mixing food groups will help add variety of color, texture, flavor, and nutrients. Including kids in food prep and explaining how food groups keep their body working well can help promote balanced eating from a young age. Share the message that good food helps them grow and gives them energy to run, play, and learn.