As families shift back into school routines, good nutrition plays a vital role in setting kids up for academic success and overall well-being, especially at those key moments that will impact their focus and energy levels.
A balanced diet not only supports physical growth but also enhances their concentration and mood. Mornings are busy, lunches need to travel well, and after-school snacks should hold kids over without spoiling dinner. The secret is keeping meals balanced and realistic for tight schedules while still featuring craveable flavor.
Start Strong with Morning Fuel
Breakfast sets the tone for the whole day. After a night of fasting, children need a morning meal to fuel their brains and bodies. Aim for a breakfast that includes the staying power of protein, fiber-rich whole grains and healthy fats for sustained energy.
For quick mornings on the go, try cooked oatmeal, apple slices, cinnamon and yogurt, or blend a fast smoothie with milk, berries and peanut butter. For a savory option, try mini egg muffins. Prepare ahead by filling muffin tins with eggs, chopped vegetables and shredded cheese. Simply bake and have on repeat throughout the week.
Pack Smart Lunches
A healthy lunch keeps kids going throughout the afternoon. Include a mix of lean proteins, whole grains, fruits, vegetables and a calcium-rich food like yogurt or cheese. Involving children in the packing and preparation can increase their likelihood of eating it.
For a lunch that feels more like a snack, try a bento box, featuring whole grain crackers, cheddar cheese, sliced turkey, then add snackable fruits and vegetables like grapes and carrot sticks. Another easy lunchbox idea is veggie quesadillas filled with chopped vegetables like bell peppers and spinach, beans and cheese and wrapped in a whole wheat tortilla.
Fill the Hunger Gap with Healthy Snacks
Afternoon snacks bridge the gap between lunch and dinner, especially for kids involved in after-school activities. Aim to sneak in more nutrition and to tide kids over to dinner without overdoing it. Choose snacks that combine protein and fiber, like pairing a fruit or vegetable with a serving of protein-rich dairy, fiber-filled dip.
For a kid-friendly hands on favorite, try apple slices with a peanut butter yogurt dip: simply mix together ½ cup of yogurt with 1-2 Tablespoon of peanut butter.
Food City recognizes that between school, work, and everyday happenings, planning and executing nutritious meals can seem like a daunting task. By offering simple meal and snack solutions in store, Food City supports offering optimal nutrition to children at home. Explore these meal and shopping solutions to take away some of the school year stress.
Make it easy to offer more fruits and vegetables with Food City Shortcuts.
Food City’s produce department saves prep time with Shortcuts - offering cleaned, cut, and read-to-eat fruits and vegetables to save time in the kitchen. Shortcuts will change seasonally to offer choices in peak nutrition and quality. From soup starters to grill ready sides, it is easy to offer more fruit and vegetables at snacks and mealtimes.
Prioritize convenience with ready to heat meals.
On busy weeknights it is easy to resort to quick options. To avoid the drive-thru route try Food City Shortcuts ready to heat and eat meals. Built for two or family size, these inspired recipes are made fresh in-store every day from the finest ingredients, including offerings like smoky mountain chicken, chicken enchiladas and penne alfredo. Packaged in oven and microwave safe containers, these convenient and tasty meal solutions make it easy to serve up the flavor of a homemade meal without cooking or cleaning up.
Overwhelmed with label reading?
Shelf stable and packaged items are a core part of most pantries. The key to making these foods fit in a balanced diet is understanding the right amounts of saturated fat, sodium, fiber, added sugars, and essential nutrients to look for when shopping. This can feel like an overwhelming task when faced with a store filled with options.
Food City’s Pick Well shelf tag program is designed to make smart eating decisions easier. These color-coded tags can be found in store and online to highlight “better for you” choices like heart healthy, whole grains, no sugar added, and low sodium. Just another way to save time and improve diet quality.
Save with meal deals.
Wondering what to serve up as you wind into the weekend? Save time with Food City’s Meal Deals. Look in the weekly ad and online for meal deals that bundle all you need for a flavor-packed classic. Offerings include fajitas, gourmet burgers and salmon.
As the school year begins, nutrition is a powerful tool in helping children thrive in and outside the classroom. Whether it’s quick solutions to kickstart your day, kid-friendly lunches or balanced grab and go snack options, you can find healthy and simple back to school solutions at Food City.