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  • Writer's pictureCarolina de Arriba

Healthy back to school


This back to school is going to be completely different than any other back to school before. Is a strange feeling. On one hand I can't believe it's here on the other hand our kids have been home for 23 weeks, will be 25 by the time they actually start school again!

One thing I am looking forward with the back to school is for my kids to get back into a healthy routine. No matter how much we've tried for them to stay active it's just not the same.

As school starts again, it's a great opportunity to help your kids build healthy nutrition habits and make your life easier.


1. Talk to your kids about nutrition and health.

Instead of simply packing healthy lunches for your children, take the opportunity to teach them about nutrition, so they have the tools they need to make healthy choices as adults. Explain that food is fuel, and that the food they eat gives them energy to can make them feel good and strong.


Check out this great resource to help you on the task Good Enough to Eat: A Kid's Guide to Food and Nutrition






2. Involved your kids in choosing and packing their lunches.

Involve your kids in grocery shopping and have them choose some healthy ingredients for their lunches. When kids have more of a say on what they eat (well on anything really) within a reasonable amount, they are more likely to eat it!

You can also have them help make themselves a sandwich or salad and pack their lunchbox. That way they will be eating healthy foods they like, and they'll get excited to eat the lunch they helped you made.

Check out these fun lunchboxes in my Amazon's favorite finds for back to school, that will get your kids excited about packing lunch.



3. Pack leftovers.

Take some of the stress out of packing lunches by making extra servings of your kid's favorite dinner and packing the leftover the next day on our kid's lunchbox.


Check out this Chicken and Broccoli Alfredo recipe and get your kids to eat some broccoli.

INGREDIENTS (makes 6 portions) 8 ounces rotini pasta

2 ounces broccoli florets, chopped

2 tablespoons oil

1 pound boneless, skinless chicken breasts, cut into thin diagonal slices

2 tablespoons unsalted butter

2 tablespoons all-purpose flour

1 cup chicken broth

1 cup whole milk, or more, as needed

1/4 cup heavy cream

1/4 teaspoon garlic powder

½ teaspoon Italian seasoning

1/2 cup freshly grated Parmesan, divided

INSTRUCTIONS - In a large pot of boiling salted water, cook pasta according to package directions.

- In the final 3 minutes of cooking, add broccoli to the pasta and cook the remaining time.

- Drain pasta.

- In a large 12 inch skillet over medium-high heat, heat oil.

- Add chicken to skillet and begin to cook, flipping them over once, until they are cooked through, about 2 minutes per side.

- Remove them from the pan and set aside.

- Melt butter in the skillet over medium heat.

- Whisk in flour until lightly browned, about 1 minute.

- Gradually whisk in chicken broth and milk, and cook, whisking constantly, until incorporated, about 1-2 minutes.

- Stir in heavy cream, garlic powder, and Italian seasoning until slightly thickened, about 1-2 minutes.

- Add in 1/3 cup Parmesan until well combined, about 1 minute.

- If the mixture is too thick, add more milk as needed.

- Stir in pasta, broccoli and chicken.

- Serve and sprinkle with additional Parmesan cheese


4. Use whole-grain bread.

Sandwiches are a easy, go-to lunch when we are on a hurry. An easy swap you can make to make them a healthier option for your kids and add some extra fiber and vitamin B to their diet is to use whole grain bread instead of white bread.


When buying bread check the nutrition label and pay attention to the following:

- Make sure is made with whole grains

- Check the ingredientes and make sure sugar is not one of the first 3 ingredients on the lists

- You want to choose an option that is low in sugar (ideally with no sugar added) and high in dietary protein.


Here is a guide to make healthy kid approved sandwiches



5. Opt for lean proteins.

Make sure you include protein on every meal

Chicken, turkey and eggs are tasty sandwich ingredients, and don't contain unhealthy fats like salami or bologna.

Some great options for lunch may include: turkey meatballs, free range turkey jerky sticks, hard boiled eggs, egg salad, turkey breast, and rotisserie chicken.



6. Include at least one veggie.

Vegetable are very important. They are high in fiber and have tons of vitamins and minerals; plus, there are so many to choose from, that you'll sure find at least one yoru kids will like.

Make a salad or try some of these smart recipe to sneak some veggies into your kids' lunches.


7. Swap out sodas and juices.

Soda, including diet versions, and fruit juices are loaded with sugar. Cut your kid's calorie intake by packing water, sparkling flavored water or homemade drinks made with no sugars added. Also, make sure your kids always pack a water bottle to school that they can refill and drink throughout the day. Looking for a water bottle for the new school year? here are some fun options.



And why stop with water bottle? Here are some of our favorite must haves for back to school:

Access these and more must haves here




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