Dietitian shares back-to-school nutrition tips for busy families

WILMINGTON, NC (WWAY) — As families settle into a new school year, parents are once again balancing packed schedules, school lunches, after-school activities and hungry kids.

Registered dietitian and mother of three Annessa Chumley says one of the easiest ways parents can make busy weekdays less stressful is to keep convenient, protein-rich foods on hand.

Chumley recommends having foods available that can work for breakfast, lunch or snacks, so parents aren’t starting from scratch every time a child gets hungry.

Start the morning with protein

Chumley says breakfast can help set the tone for the rest of the day.

She recommends pairing protein with other nutritious foods and says Greek yogurt can be a convenient option for busy mornings.

She specifically highlighted Greek yogurt drinks, which can be grabbed quickly on the way out the door.

Her advice to parents: “Win the morning and you’ve won the day.”

Make lunch fun

When it comes to school lunches, Chumley says nutrition doesn’t have to mean boring.

She recommends using bento-style lunchboxes, cookie cutters to make fun sandwich shapes and adding colorful fruits and vegetables.

She also suggests allowing children to participate in preparing their lunches.

“Include them in lunchbox making or in dinnertime making,” Chumley said, adding that getting children involved can turn meal preparation into a bonding experience and make them more interested in eating what they helped create.

Don’t forget the after-school snack

Kids can come home from school especially hungry, particularly if they’re heading straight to sports or other activities.

Chumley recommends creating a simple snack tray using foods already available at home, such as pretzels, crackers, cheese, fruits and vegetables, while making sure to include a source of protein.

She says portable options can also be useful for children heading directly to sports practice or other activities.

Healthy eating doesn’t have to be perfect

Chumley’s biggest message for parents is to avoid feeling overwhelmed by trying to completely change a child’s diet all at once.

Instead, she recommends making one change at a time.

“Sometimes when we try to revamp our whole meal plan, things get out of hand and we feel really overwhelmed,” Chumley said.

She also reminded parents that children may naturally seem hungry frequently as they grow.

Her advice is to keep nutritious options available and focus on providing balanced choices rather than striving for perfection.

Get kids involved

For families looking for an affordable and manageable way to improve their children’s eating habits, Chumley recommends starting with involvement.

Having children help prepare lunches, snacks or dinner can encourage them to try the foods they’re helping make while also creating time for families to spend together.

Chumley also recommends using versatile ingredients, such as Greek yogurt, in different recipes. One option she highlighted is high-protein Greek yogurt banana muffins.