Back-to-school meal tips to keep kids energized and healthy

LELAND, N.C. (WWAY) — As students head back to school, a registered dietitian says families can keep meals balanced without making them complicated or expensive.

Annessa Chumbley, a registered dietitian and mother of three, says parents can focus on three basic parts of a balanced meal: protein, vitamins and carbohydrates.

“Planning this way with these kinds of options helps keep kids energized, supports better sleeping habits,” Chumbley said.

She says breakfast is a good place to start, with protein-rich foods such as yogurt helping children feel fuller as they begin the school day.

“They’re made with fresh fruit, farm fresh milk, and they’ve got that 10 grams of protein to keep your kids feeling fuller longer,” Chumbley said.

For lunch, Chumbley recommends keeping meals simple while including a variety of nutritious foods. Sandwiches, cheese and fruits such as strawberries, bananas, blueberries, apples, mangoes and grapes can provide children with vitamins and other nutrients.

“Vitamin B12 is one, live and active cultures is important, and my favorite part about this whole conversation is convenience, because as parents, we need less stress,” Chumbley said.

That convenience can become even more important after the final school bell rings.

For after-school snacks, Chumbley recommends foods such as pretzels, crackers, cheese cubes, fruits and vegetables. Carbohydrates can help provide energy for homework, sports and other activities, while pairing them with protein and nutrient-rich foods can help make snacks more satisfying.

“It’s pretzels, crackers, cheese cubes, fruits, veggies,” Chumbley said.

Chumbley says keeping children properly fueled throughout the day can also affect how they feel and function.

“Helps keep your kids alert and fuller longer, because if they’re hungry, then their little blood sugar can drop. I think it’s hard to expect our kids to be in a good mood and present when we haven’t nourished them correctly,” Chumbley said.

She says the goal is not perfection, but providing a mix of protein, carbohydrates and nutrient-rich foods throughout the day to help children stay energized and satisfied.

For more nutrition tips and healthy recipe ideas the website.