A nutritional diet is essential to maintaining overall health – our healthy eating habits help provide the physical and mental stamina needed for our busy lives and protect us against many chronic diseases, such as heart disease, diabetes and cancer. Part of healthy eating includes consuming a variety of nutritional foods such as a fruits, vegetables, lean meats and whole grains, while minimizing processed foods, added salt and sugar.
As we approach fall and students are going back to school, this is a great opportunity to focus on eating smart.
Breakfast – the best way to start your day
Eating a healthy breakfast provides the fuel adults and children need to get off to the strongest start for work, school or play. It can simply be a bowl of whole-grain cereal (skip the sugary ones, aim for less than 10 grams of sugar per serving) + low-fat milk + a piece of fruit. The blog The benefits of eating (not skipping) breakfast, written by Texas Children’s Dietitian Erin Lindhorst, offers more information about the importance of breakfast and several simple breakfast meal ideas.
A rushed morning routine may keep you from sitting down for breakfast, and can add stress to the day. Some distressing tips can include setting aside 10 to 15 extra minutes to eat, or waking up a bit earlier. However, if you just don’t have time to sit, some quick grab-and-go options to have on hand include: pre-made breakfast burritos, overnight oats, and fruit and yogurt parfaits.
Healthy snacks – nutrients to keep you going strong
Think of snack times as additional opportunities during the day for adults and kids to eat more of the nutritious foods they might not be getting enough of during mealtimes. Make the most of snack time by eating or offering foods that have the nutrients everyone needs. Having healthy snacks like fruits and vegetables available keeps everyone from eating too many empty calories. Healthy snack ideas include:
- Apple with a tablespoon of peanut or nut butter
- Cup of yogurt
- Healthy granola bar
- Cheese and whole-grain crackers
- Handful of nuts and a banana
- Bowl of fresh berries
- Whole grain bread and fresh avocado
- Fresh vegetable and hummus or bean dip
If you don’t have time to prepare your own snacks, consider this list of healthy snacks that are already proportioned.
Nutritional inspiration when you need it
If you need any help with your nutritional needs or planning, Texas Children’s offers a free Nutrition Counseling Program. A dietitian will meet with you and work with you 1:1 to develop a personalized action plan for adopting a healthier lifestyle, provide ideas for new recipes, and share tips for managing portion sizes.