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Back to school means back to healthy routines. A breakfast, snacks, and a balanced lunch are the keys to getting on track after the freedoms of summer have come to a close. When making simple changes, you can ensure that you and your family make a smooth and healthier transition into your new fall schedule.

We live such busy lives that often we rush right out the door each day without providing our family with a nutritious breakfast to start the day. Our bodies require constant fuel throughout the day, and breakfast jump starts the metabolism into high gear. Whole grain cereal, oatmeal, eggs, or whole wheat toast is all great quick and easy options. Even a high fiber cereal bar on the go can do the trick if you are extremely pressed for time. Go ahead and add a piece of fruit with that and you’re sure to have an alert student.

It is truly amazing how often children like to eat throughout the day. Not long after lunch, they are often asking for a snack! We should model our children in this way, as snacking drastically minimizes our chances of overeating later in the day. Fresh, dried or canned fruit are great to have on hand in backpacks or desk drawers. Children love trail mix, whole grain pretzels, and baked chips for a mid-day snack. Keep an eye on portion sizes, making sure it is truly a snack and not an additional meal.

With a long day coming to a close, the last thing we want to do is pack lunches for the next day. However, by skipping this important task, we subject our children to cafeteria food, and ourselves to the nearest fast food restaurant. Plan ahead for the week. Preparation is one of the most valuable habits we can get into this fall. Whole grain breads, lean lunch meats, and “good-for-you” toppings should make the top of your grocery list. Include your children in the decision-making process; they will be more likely to eat their packed lunch at school versus trading with their classmates.

A healthy breakfast and lunch, along with tasty snacks, will help you and your children have an enjoyable and productive day-all day, every day.

Apple Muffins

A tasty muffin that is high in fiber and complex carbohydrates.
2 egg whites
¾ cup milk (soy, almond, rice, or dairy)
1 medium apple, grated or chopped
½ cup currants
¼ cup canola oil (or substitute)
1/3 cup honey (or maple syrup)
1 ¾ cup spelt flour (or whole wheat)
1 T non-aluminum baking powder
½ t cinnamon

Directions

1. Beat egg whites and stir in milk, apples, currants, oil, and honey.
2. Mix together dry ingredients.
3. Combine and stir briefly.
4. Full oiled or lined muffin tin 2/3 – 3/4 full.
5. Bake at 400 degrees for about 20 minutes.

Makes about 12 muffins.

Fruit Kabobs

An easy version of a fruit salad that a child can make. A great idea for them to make for their own snack. Keep lots of fruit in the house so they have a big variety for their straws.

Good variety of fruit

Directions

1. Wash fruit and cut into bite size pieces.
2. Push a straw through the pieces of fruit. If fruit is too hard, cut a hole with a knife.

Trail Mix

Most children love trail mix. Let your children make their own.

Various dried fruits (ie – currants, raisins, figs, dates, pineapple chunks, banan chips, etc.)
Seeds (ie – pumpkin, sesame, sunflowers, etc.)
Nuts (ie – walnuts, almonds, cashews, chestnuts, etc.)
Mix all ingredients together.