August is recognized by the ?Academy of Nutrition and Dietetics' and the Academy Foundation's as Kids Eat Right Month?
. I feel this is perfect timing, as summer comes to an end and kids are headed back to school. As the mom of two elementary-aged children, I understand the challenges of trying to ensure your kids are eating healthy and staying active with the busyness of life circling around us. Below are a few tips I wanted to share, both as a mom and as a dietitian, to help make eating healthy and staying active part of your normal daily routine.
- Keep Healthy Foods on Hand - Stock your freezer and pantry with quick and healthy meal and snack options. Frozen fruit can be used to make a smoothie, stirred into oatmeal, or used as a topping on yogurt. Frozen vegetables can be quickly steamed in the microwave for a side dish with meals. When your kids are looking for a snack, if you have granola bars, peanut butter, yogurt tubes, cheese sticks, and apple slices on hand, the healthy choice becomes the easy choice. Keep the fixings for quick weeknight meals available - whole wheat pasta, tomato sauce, and frozen turkey meatballs; burrito bowls with brown rice, black beans, and frozen chicken fajita meat; or breakfast for dinner - scrambled eggs, turkey sausage, and whole wheat English muffins. Check out my recent blog on Top 5 Pantry Staples
for more ideas.
- Just Move - Be active - when you can, where you can. Whether it is walking with your kids to the bus stop or a quick walk with the dog after dinner, find ways to add activity to your day. From bike rides, trips to the park, shooting hoops, or kicking a soccer ball - your kids are more interested in time with you than what the activity is. I cannot sing and cannot dance - but that does not stop me from doing both with my kids!
- School Meals - Take the pressure off yourself and encourage your kids to eat breakfast and lunch at school. The National School Lunch and Breakfast Program focuses on ensuring kids have well-balanced meals that include whole grains, fresh fruits and vegetables, and low-fat milk. Eating school meals also ensures your child is getting a variety of meal options, rather than the same peanut butter and jelly sandwich packed in a lunch box each day.
- Aim for Progress, Not Perfection - Life happens, things don't go as planned, dinner will not be a home-cooked meal every day, and that is ok! Small changes over time can lead to big results - so make healthy choices and be active with your children when you can, then relax and know you are doing your best.
I hope these tips are helpful as you prepare for the upcoming school year - wishing you all a healthy, safe, and active year!
Mandy Tyler, M.Ed., RD, CSSD, LD, LAT
