A Tip From the Dietitian- Back to School

A TIP FROM THE DIETITIAN



Summer is over for most of us and for those of you who have children going back to school-here are some tips to help keep the focus on healthy nutrition. It’s never too early to teach children the importance of nutrition when you use positive messages like…


START SMART WITH BREAKFAST- Students who eat breakfast make better grades. Plan together for quick and easy meals that appeal to your child. One idea- a smoothie with frozen fruit and milk or yogurt…you can put the ingredients together in the fridge the night before and blend in the morning. Team it with a handful of low-sugar, high-fiber cereal. Have a cup and straw ready to go. Pre-measure cereal and place in a zip bag ahead of time.


BUILD STRONG BONES - Three servings per day of milk or yogurt helps children build strong bones. One cup counts as a serving. Cheese and other foods prepared with milk also provide the Calcium and vitamin D needed by our body each day. Dark green vegetable help too.


FIVE A DAY IS A HEALTHY PLAN- Five servings or more of fruits and vegetable each day helps assure many key nutrient needs are met along with a natural dose of fiber. A small piece of fresh fruit or ½ cup of vegetables usually counts as a serving. Fresh, frozen, canned and dried fruits or vegetables all work. Watch for hidden fat and sugar.


WHOLE-GRAIN CHOICES ARE BEST- When you have a choice, pick whole grain cereals, breads, pasta, rice and other starches. You get more nutrients and fiber in whole grain choices.


PROTECT YOUR HEART- Limit fried foods and foods high in fat like salad dressing, gravy, butter and other spreads as well as high-fat treats. Smaller servings and less frequency helps your heart!


BE GOOD TO YOUR TEETH- Limit sugary foods, especially sticky sweets and sodas to help prevent tooth decay. Keep your teeth for life!


MOVE YOUR BODY- Aim for 60 minutes of activity each day to help build strong bones, a strong heart and strong muscles. Exercise also helps students sleep better and make better grades.

For more specific ideas….don’t forget that meeting with a Registered Dietitian can be helpful!