I have come to the conclusion that my diet needs a major overhaul. Sure the benefit of losing some weight and getting healthier are great motivators, but after looking at a new report from the University of Michigan Health System on getting kids on the right nutritional track, I’m thinking I’m nowhere near a good example for any child, let alone my own.

Food is more than just a way to fill our bellies; it provides fuel for the body and mind, as well. And with a new school year upon us, it’s time to make a list of healthy food choices at the local supermarket to get your child ready for when that bell rings.

Catherine Kraus, RD, M.Ed, CHES, a dietician at the University of Michigan Health System, says that the key to priming kids for learning lies in properly fueling the neurotransmitters—the chemical messengers—with a balanced diet. Not only does your child benefit from a healthy diet, this approach will lead to better memory and concentration.

From breakfast to dinner, here are Kraus’ recommendations for balanced meals and snacks that will provide kids with the energy and nutrition they need to perform well in school.

Breakfast
Research shows that kids who skip breakfast don’t perform in school as well as those who sit down for a nutritious start to their day.

“A healthy breakfast ensures that students get a variety of vitamins and minerals in their diet that help the brain function at optimum levels,” said Kraus, a member of the Pediatric Comprehensive Weight Management Center at University of Michigan C.S Mott Children’s Hospital, in a podcast interview.”

Start your child’s day right with:

• Whole grain cereal, oatmeal, or whole grain bread
• Lean protein like peanut butter or a hard-boiled egg
• Whole fruit to get added minerals, vitamins, and fiber in the diet
• Dairy also is a good option, as long as it is in the form of low-fat yogurt, milk, or cheese

Lunch
Many schools are making efforts to get healthier options on the lunch trays, but pizza, nachos, and empty-calorie laden sweetened drinks still get high billing from kids. Instead of worrying about it, pack your child’s lunch, which can guarantee healthier options and save some money, to boot.

“When children consume a high-fat, high-sugar meal, their bodies will crash, and they will become very tired and lethargic—which is not going to help them perform their best at school,” Kraus says.

Skip the pizza and stay on track with:

• Whole grains like tortillas or bread
• Lean protein like tuna or chicken
• Lots of fruits and veggies
• Avoid the sugary drinks and opt for packing a bottle of water, low-fat or fat-free milk, or unsweetened fruit juice.

Dinner
Breakfast might be known as “the most important meal of the day, but that doesn’t mean that it’s okay to skimp on the nutrition when it comes to dinner.

“A smart dinner will help your child’s brain function,” says Kraus. “If they are satisfied with dinnertime then they will sleep through the night, and a child needs at least eight to nine hours of sleep a night in order to function while in school the next day.”

The “smart” dinner plate will look like this:

• One half of the plate will consist of fruits and veggies.
• A quarter should be lean protein, such as chicken or fish.
• And that last quarter should be filled with a whole grain like rice or pasta.

Snacks
If you have it in the house, it is going to get eaten. Well, that’s at least true for snacks like chips, cookies, and other unhealthy options.

“If you keep candy bars and fruit in the home, most children are going to pick the candy bar,” Kraus says. “So just keep it out of the house.”

Instead of pre-packaged sugar and empty calories, kids can snack healthy with:

• Combinations of lean protein with a high fiber carbohydrate, like string cheese or peanut butter with whole grain crackers.
• Homemade smoothies with yogurt and whole fruit.

Overall, encouraging healthy eating during the school day can lend itself to healthy eating habits for life.”Childhood is a crucial time when bodies are growing and brains are developing and it is so important to fuel the body with good nutrition,” says Kraus. “And so teaching children smart eating habits at a young age is a great idea and it starts with the parent serving as the role model.”

More information on healthy eating for kids is available at:

• Feeding Your Child and Teen
• Healthy Youth!
• School Lunches