10 back-to-school foods to give kids a boost

Even though the lure of fast food and quick meals can be enticing, fuelling kids with healthy foods and a well-rounded diet can be easier than parents think.

As children head back to school, it is important to arm them not only with the newest backpacks and pencils, but also with a nutritious diet. While the lure of fast food and quick meals can be enticing, fuelling kids with healthy foods and a well-rounded diet can be easier than parents think.
"A new school year provides a great opportunity for parents to teach their kids how to make nutritious choices throughout the day," says Dr Alan Greene, Paediatrician and Author of Feeding Baby Green. "Whether starting the day off with organic milk or packing school lunches with lots of fruits and veggies, making a conscious choice to focus on nutrition as kids return to the classroom can start with a few simple choices at the grocery store."
To help parents get their children off to a nutritious start this school year, Dr Greene has the following list of the 10 best back to school foods:

1. Organic milk
With some studies indicating that only one in 10 girls and one in four boys meet their calcium needs, it's important to keep calcium-rich foods front and centre in kids' diets. Organic milk, which is produced without the use of antibiotics, toxic synthetic pesticides or artificial growth hormones, is a great choice for lunch boxes and breakfast time. A number of supermarkets in the UAE sell convenient single serve milk boxes that pack perfectly into lunchboxes and provide a nutrient-rich alternative to juice drinks and other nutrient-poor beverages. In addition, organic milk with DHA omega-3 is a good choice for breakfast beverages or paired with low-sugar, whole grain cereals. DHA omega-3 has been shown to support brain, heart and eye health.

2. Whole grain bread
The new US Dietary Guidelines recommend that at least half of our grains be whole grains, so choosing whole grains for lunch box sandwiches and wraps is a smart strategy to boost fibre and other important nutrients. One good choice is grain bread. With just three slices you get the daily-recommended allowance of whole grains.

3. String cheese
Cheese is a good source of calcium and protein. If your child isn't a meat-eater, cheese is another high-protein option for lunches and snack time. String cheese is a great way to help your kids play with their food by pulling apart the cheese - and they will love munching on it too. Horizon has a variety of cheese that are great for snacking. Mozzarella String Cheese and Colby Cheese Sticks are both kid-approved favourites.

4. Trail mix fixings
A variety of dried fruits (cherries, cranberries, raisins, dates), nuts (almonds, peanuts, walnuts, pistachios) and cereal (look for those high in fibre and low in sugar) can combine into one hearty snack for on-the-go kids. Plus, you can make an activity out of letting your kids create their very own one-of-a-kind mix.

5. Granola bars
Granola bars can be a lower-sugar, higher-fibre alternative to cookies and candy bars. They are also great as after-school or after-sports snacks. Look for granola bars made with whole grains and with 10 gm of sugar or less. One bar that fits these criteria is Annie's Organic Berry Berry Granola Bars. Each bar is packed with 8 gm of whole grain per serving, is certified organic and contains no artificial ingredients, preservatives or high-fructose corn syrup. They are a perfect snack to replace high sugar treats.

6. Nut butter
Peanut butter, almond butter, and hazelnut butter - they're all great for lunchtime sandwiches or on toast for an after-school snack.

7. Hummus
This protein-packed spread comes in a wide variety of flavours and even in single-serve packs for kids on the go. You can try it as a dip for veggies and whole-grain crackers or as a spread on wraps and sandwiches as a nutritious alternative to mayonnaise or dressing.

8. Turkey breast
Turkey breast is low in fat and high in protein, and can be a crowd pleaser in the lunchroom. You can also get creative with turkey as part of after-school snacks - think turkey and cheese roll-ups.

9. Fruits
Apples, cherries, bananas, oranges, grapes - fruits are an important part of a well-balanced diet. Try and vary what you offer. Different fruits provide different nutrients. When looking for organic fruit options, look for variety, ranging from apple slices to strawberries to grapes, citrus and blueberries.

10. Veggies
Vegetables like carrot sticks, celery, beetroot, cucumbers, pea pods and cherry tomatoes are all great for lunch boxes and after-school snacks. Remember, the darker the veggie, the more nutritious it tends to be. To spice veggies up, you can think about serving them with a low fat salad dressing or hummus as a dip.
-BPT