The return to school can be as challenging for parents as it is for children. It takes a great deal of effort for parents to get children out the door in the morning, to after-school sports and to ensure homework is completed. Another challenge is to make sure children eat a healthy diet. This includes a nutritious breakfast, lunch and dinner, plus a few healthy snacks.

Work from a master list
“To help children get the nutrition they need without too many empty calories, I encourage parents to plan ahead with weekly grocery shopping and keeping a few easy dinner recipes on hand,” says Shareen Marshall, a registered and licensed dietitian with Park Nicollet Clinic—St. Louis Park. “Although shopping once a week takes a little organization, it can save the family plenty of time and money. It helps prevent impulse buying, making several emergency trips to grocery stores or restaurants, and gives them more quality time together.”

To make shopping easier, Marshall suggests parents keep a running list of the dietary staples they like to have on hand — fresh fruit, vegetables, dairy, healthy grains and lean proteins — and stocking the freezer with healthy convenience foods, especially frozen vegetables. She also encourages parents to develop several recipes that can be made quickly and easily, preferably with no more than five ingredients. To find out how many daily servings children should have from each food group, visit www.mypyramid.gov.

Revving up with breakfast
“Breakfast is the most important meal of the day.” Marshall says. “It revs up the metabolism, which helps people manage their weight. It also reduces the temptation to grab less healthy snacks or overeat at other meals.” Studies show breakfast helps with strength, endurance and concentration during the day.

When people skip breakfast, the body tries to compensate by slowing down the metabolism, so the body doesn’t burn calories as efficiently as it should. Skipping breakfast also can lead to being tired and irritable. Marshall recommends simple, healthy breakfasts that don’t require much advance preparation. Examples include fruit, yogurt, cereal (without too much sugar), waffles with peanut butter, eggs, toast and cheese. Even sandwiches or leftovers can work as healthy options.

Healthy habits at school
During the school year, children have the option to buy a hot lunch or bring one from home. “Involve children in planning and preparing school lunches,” Marshall says. “If your child eats school lunch, become familiar with the menus and go over them with your child. If your child enjoys brown-bagging it, choose foods that are easy to prepare and fun to eat, including sandwiches, raw veggies, fruit, string cheese, yogurt and pudding.”

Because many children participate in after-school activities, preparing snacks in advance keeps their bodies fueled all day. “Although children have smaller bodies, they burn proportionally more calories than we do as adults,” Marshall says. “Fruit, yogurt, string cheese, peanut butter on whole wheat crackers, cereal and milk are all healthy snack options.”

Nourishing the body, soul
“Family dinners offer many lifelong benefits,” Marshall continues. “Children who eat with their families have more fruit, vegetables and dairy and are less likely to skip breakfast. They also benefit from more family time to stay in touch.”

Children are more agreeable to healthy eating when they are offered choices. “It is helpful when they are involved in meal planning, preparation and growing of some of the foods they eat,” she adds.

More on-the-go survival tactics
Marshall offers more helpful tips for eating nutritiously during the busy school year ahead.

• Double some recipes and freeze half for later.
• When driving to activities, pack a cooler with sandwiches, string cheese, fresh fruit and veggies.
• Consider a deli or sub shop instead of fast-food restaurants. Choose lean meat on whole grain bread.
• When eating out, limit fried foods. Instead of fries, order lower-fat alternatives, like side salads. Also, resist the temptation to order larger portions.
• Have children order milk instead of soda, and carry water bottles.
• Research fast-food calorie contents by visiting Park Nicollet’s Fast Food Calculator.

Note to parents of children with diabetes: Park Nicollet is offering a Back to School Health Fair for Kids with Diabetes, Thursday, Aug. 7, from 4 to 7 p.m. at International Diabetes Center at Park Nicollet, Park Nicollet Clinic—St. Louis Park. For details, call 952-993-3900 or visit parknicollet.com/diabetes.

To learn more about healthy eating on the run, call 952-993-5500, or visit parknicollet.com.