Nutrition for kids: Tips for the new school year

With the start of a new school year, eating nutritious food can help students learn and grow. But sometimes ideas for healthy school lunches can get as stale as crust on a half-eaten sandwich.

Dana Ellis Hunnes, PhD, MPH, RD, a UCLA Health senior clinical dietitian, said her 11-year-old son went through a phase where he grew tired of what she packed for him.

Dr. Hunnes said involving children in the process and talking to them about healthy choices is beneficial. Her son often packs what he wants to eat now, choosing from nutritious items she has available. 

“For younger kids who may not be as self-sufficient, I do think it’s helpful to have a conversation with the child about what kind of foods do you like and want to eat,” she said.

A foundation for learning

Dr. Hunnes said a nutritious diet, including essential vitamins and minerals, sets students up for a successful school year.

“It feeds the brain, which as children are growing and learning in school, that’s the most important organ,” she said. “By having healthy nutrition, we’re ensuring they’re primed and ready to concentrate, listen and pay attention in the classroom.”

She said research shows the importance of children having enough to eat.

“There’s a lot of studies that do show that students who go to school without food in their stomach or are hungry or food insecure, definitely do not do as well in school,” Dr. Hunnes said.

Starting the day

Dr. Hunnes recommends that students eat breakfast, even when mornings are hectic. 

“I do think it’s important they’re not thinking about food or having hunger pangs,” she said.

If children say they aren’t hungry in the morning, she said she would look at whether they ate late the night before or ate a large dinner. Older kids who don’t want breakfast may have grown more and know how to listen to their bodies, she said.

“A 5-year-old I definitely would not send to school without something in their stomach,” she said.

Grab-and-go options can be fast and healthy, she said.

“You can very quickly toast a bagel and slap on a little peanut butter or hummus,” she said. “Or a quick sandwich like PB&J or a piece of fruit or handful of nuts.”

Balanced lunches

Dr. Hunnes said when packing lunches, it’s important to make sure containers are kid friendly.

“If you’re using something that’s really hard to open your kid is going to struggle with trying to get it open,” she said.

For a balanced, nutritious lunch, Dr. Hunnes recommends a healthy protein, whole grain carbs and fruits and vegetables. 

Protein ideas include: beans, tofu, peanut butter, turkey, chicken breast or a lean fish. For carbs, she suggests bread or pasta made from whole wheat, brown rice and quinoa.

Dr. Hunnes said kids may enjoy berries, grapes, mandarin oranges, tomatoes, jicama sticks and carrots. They can dip veggies in hummus, ranch dressing or salsa.

Her son, who is in sixth grade, eats a plant-based diet. Some of his favorite lunches include avocado toast, peanut butter and jelly sandwiches, hummus with whole grain crackers and avocado sushi rolls.

She said food fatigue can become a problem if kids get tired of eating the same things. At one point, her son told her he didn’t like her lunches anymore.

“I got so tired of packing him food and him bringing it all home,” she said.

Dr. Hunnes said she used to find inspiration for lunches from watching the Food Network. But now that her son is older, he comes up with more ideas, including from Mark Rober and other food-scientists, who post food science videos online.

When food fatigue sets in, packing leftovers from dinner can be a simple option.

Although Dr. Hunnes buys mostly healthy foods, her son eats processed snacks in moderation. 

“Kids are going to be kids whether they get it from you or buy it at the student store or they trade with friends – kids are going to eat it,” Dr. Hunnes said.

She suggested finding healthier versions of their preferred snack food.

“In our house, we buy pretzel sticks,” Dr. Hunnes said. “Sometimes we buy the Takis because my son loves those. We portion those out so I know how much he’s getting.”

He sometimes chooses to eat the school lunch. Dr. Hunnes said parents can discuss cafeteria menu options with their children and remind them of healthy choices.

“Please choose at least one fruit or vegetable and please pick a non-sweetened beverage,” she said.

Eating together

With the school year underway, preparing and sitting down for family dinners can be a challenge because of homework, sports and other activities.

Dr. Hunnes said her family batch cooks on the weekends and then prepares a fresh salad each evening to go along with a re-heated dish.

“We have a whiteboard and write down what we’re eating so we don’t have to think about it every single day,” she said. “If you have the list in front of you, it can really take a lot of the pressure and stress off because you know what you’re having.”

Dr. Hunnes said family dinners bring many benefits.

“You know you’re nourishing your body and your kids with healthy nutrients they need for proper health and development to learn the next day in school and participate in their afterschool activities,” she said. “Family dinners can help the social cohesion and dynamic of a family, as well. It’s good for the nourishment of the mind and soul.”