Top Tips & Tricks for Back-to-School Nutrition
Doesn’t it just seem like in the blink of an eye, May turns into September? For those who are parents or participate in the school schedule themselves, summer can be a great time for intentions on how next year will be different, but as quick as it goes, our summer goals may fly by the wayside. Amidst shopping for notebooks, backpacks, and clothes; nutrition can sometimes be the last thing on our minds. To feel confident you can attack the new school year with a fueled mind, body, and spirit, here are our favorite tips and tricks for back-to-school nutrition.
Robust, protein-forward breakfast
Each school day can feel like an all-out sprint while each school year can feel like a marathon for educators and students alike. Just as our bodies need energy for a race, our minds do as well! This is why breakfast truly kickstarts the foundation of each day. Furthermore, beginning each morning with 25-30 grams of protein for adults and at least 15 grams of protein for youth stabilizes blood sugars and fuels the brain to learn, grow, and engage with tasks at hand. In fact, studies show that students who eat breakfast the morning of a standardized test have significantly higher scores in spelling, reading, and math, compared to those who do not eat breakfast. Additionally, children who eat breakfast showed an overall improved cognitive function, attention, and memory (Ptomey et al 2016; Wesnes et al 2003).
Example adult breakfast:
1 cup Greek yogurt
1 tbsp flaxseed
1 tbsp chia seeds
¾ cup blueberries
Example youth breakfast:
½ cup Greek yogurt
2 tsp flaxseed
2 tsp chia seed
⅓ cup blueberries
Choose color and variety
Whether school lunch is an option or lunch has been packed ahead of time, the principles for a well-balanced lunch are the same: Color and variety. Different colors of fruits, vegetables, whole grains, nuts, and seeds all provide different nutrients and nutritional value to lunches. Strive for 2-3 different, distinct colors at meal times to ensure diversity is consumed during lunch times. Plus, similar to breakfast, a robust protein source is needed to increase fullness and provide sustainable energy for longer periods of time.
Example adult lunch:
4 oz antibiotic-free turkey slices
½ cup red bell pepper slices
½ cup broccoli
¼ cup hummus
10 gluten-free or fiber-rich crackers (for example Crunchmaster Multi-Seed)
Example youth lunch:
2 oz antibiotic-free turkey slices
1 string cheese
½ cup carrots
¼ cup hummus
10 gluten-free or fiber-rich crackers (for example Crunchmaster Multi-Seed)
Hydrate, hydrate, hydrate
Supplying the body with enough water helps improve memory, concentration, and physical stamina and affects academic performance. When our brains become dehydrated, they cannot function as efficiently as we may want them to and dehydration is more common than you may think. The American Health Association found that 54.5% of students ages 9-19 were inadequately hydrated during a four-year survey of around 4,000 students (Kenney et al 2015). A perfect way to remain hydrated is to carry around a reusable water bottle. Set a goal for the number of times the water bottle should be refilled during the day and use class breaks to get up, stretch, use the restroom, and refill that water bottle! Encourage students to reach their hydration goal by earning a star, making it a game, or decorating their water bottle.
Hydration goal for adults:
Body weight in pounds / 2 = oz of water needed per day
Hydration goal for youth:
40-60 oz
Overall, emphasizing the importance of nutrition with students and adults in the school setting can have a large impact on day-to-day mind and body performance. To start off everyone’s school year strong, try implementing one of these tips and tricks!
Still curious on how to fuel your athlete? We have pulled together an example, full-day meal plan for youth athletes in our blog, “What Nutrition does your Youth Athlete Need?”. Check it out today!
Interested in learning more about sports nutrition for yourself or the youth athlete in your life?
We’d love to work with you! Schedule a complimentary Meet + Greet session. We look forward to finding individualized solutions to fit your needs.
Published: September 25th, 2023.
This blog post was written by Amanda Brainerd MS, RD, LD, CSCC, a dietitian at Katie Chapmon Nutrition. She works with clients virtually and is accepting new clients.
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Ptomey, L. T., Steger, F. L., Schubert, M. M., Lee, J., Willis, E. A., Sullivan, D. K., Szabo-Reed, A. N., Washburn, R. A., & Donnelly, J. E. (2016). Breakfast intake and composition is associated with superior academic achievement in elementary schoolchildren. Journal of the American College of Nutrition, 35(4), 326-333.
Wesnes, K. A., Pincock, C., Richardson, D., Helm, G., & Hails, S. (2003). Breakfast reduces declines in attention and memory over the morning in schoolchildren. Appetite, 41(3), 329-31.
Kenney EL, Long MW, Cradock AL, Gortmaker SL. Prevalence of Inadequate Hydration Among US Children and Disparities by Gender and Race/Ethnicity: National Health and Nutrition Examination Survey, 2009-2012. Am J Public Health. 2015 Aug;105(8):e113-8. doi: 10.2105/AJPH.2015.302572. Epub 2015 Jun 11. PMID: 26066941; PMCID: PMC4504329.