Nutrient rich foods for school children

Back to school means getting back into a routine that helps students achieve success in the new school year. Start the year off on solid footing by making good nutrition part of your child's schedule. Multiple studies have shown that good nutrition plays a huge role in academic success. Debby Boutwell, RD, CSP, a clinical dietitian in the Division of Nutrition Therapy at Cincinnati Children's, says multiple studies have shown that poor nutrition adversely effects school performance and overall achievement.

Boutwell says that the best way parents can help their children nutritionally is by making sure they have a healthy morning meal. Even though the meal is called "breakfast" it doesn't mean breakfast foods must be eaten. The goal is to have your child eat a variety of nutrient rich foods, such as high-fiber, nutrient rich grains, fruits and dairy products. The following are some ideas parents can try:

•Fiber rich and whole-grain cereals with low fat milk
•Yogurt and berries
•Toast, eggs and 100 percent fruit juice
•Whole wheat bagels and cheese or eggs with low fat milk
•Peanut Butter and Jelly sandwich with low fat milk
•Grilled Cheese sandwich with 100% fruit juice

Boutwell says parents need to make sure their children have a healthy lunch, too. Many studies have shown that children who eat healthy, balanced breakfasts and lunches aren't just more alert throughout the day, they also earn better grades than those who don't eat healthy.

Boutwell gives the following tips to parents on how to ensure healthy nutrition for their child:

•Use myplate.gov. Follow the guidelines by making half the lunch fruits and vegetables, and at least half the grains whole grain. Remember to go easy on fats and sweets.

•Change is good. Beat boredom with different foods. Instead of regular bread every day, make sandwiches using pitas, bagels, English muffins, crackers or tortillas.

•Make it easy. Pack easy-to-eat fruit, such as grapes, apple wedges, strawberries or chunks of melon. Include a dipping sauce made of yogurt or peanut butter to make this healthy meal fun and easy.

•Be careful about what children drink. Even 100 percent juice is loaded with sugar. Encourage children to drink low-fat white milk, or plain or sugar-free flavored water. Children should avoid drinks containing added supplements like herbs and caffeine.

•School lunches are a nutritious option. Even if you decide to pack a lunch for your child, the school lunch program can be a great supplement to food brought from home. For example, buying a cheese stick and milk at school ensure lower the risk of spoilage in a brought from home lunch bag. Check out the menus from your child's school to learn what is being served for lunch.