​Healthy eating should include a variety of fruits, vegetables, whole grains, foods high in complex carbohydrates, low in fat, free of cholesterol, low-fat dairy products, lean meat, poultry, and fish. 

 

Providing the right food, especially focusing on breakfast, allows your child to stay sharp, concentrated and get higher grades in school. Isn’t this what all parents wish for?!
Follow these tips to stay on the right track:
  Studies show that those who eat breakfast tend to have higher school attendance and score higher on tests, concentrate better, solve problems more easily and have better muscle coordination. 

Sugary breakfast cereals, juices, white-flour pancakes and syrup will leave your child hungry and tired half way through the morning. If you want to give your child cornflakes, choose the plain ones and add some cinnamon and fresh fruits over them. Serve them with milk to give your child the calcium and protein needed and avoid giving juices as they contain lots of sugar without the same benefits as fresh fruits.

- Breakfast ideas: whole wheat toasts (to give them all the minerals and fibers needed to prevent hunger), topped with labne, turkey, eggs or cheese (white cheese preferable as it contains less fat than yellow cheeses), with a source of healthy fats, loaded with mono-unsaturated fatty acids, such as avocado, olive oil or simple olives. Add one fruit of choice and you have the perfect breakfast.
     - Let your kids help you prepare lunch; the more they are involved, the more they will be interested in tasting the food, especially vegetables and legumes.
   - Decorate plates and make them appealing
   - Get out cookie cutters for sandwiches. Surprise kids with different shapes over the week. 
   - If there is a special occasion, prepare food according to the occasion (colors, shapes..)
   - Always have a salad with your food
      - It is ok to let your child indulge in one sweet snack per day (it can be at school or at home), just make sure he takes only this snack and not more to avoid weight gain and other long term health problems.

    - Keep healthy snacks on hand and avoid having chips, soda, and sugary treats in your home. 
      - Regular physical activity is vital to strengthen muscle and bones, and to promote a healthy body weight.

    - Kids are encouraged to be active for 60 minutes per day. Involving the family is a great way to spend time together.

Remember that moderation is the key, everyone can indulge but the main thing is to stay within limits. It takes awhile to form good food habits but consistency is what matters. Prepare healthy, tasty foods regularly and your family will start to crave and eat healthier foods on their own. Be the model to your child, eat healthy, be fit and he will too!

Have a great school year, one that’s full of healthy, nutritious meals!