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UC Food Safety
University of California
UC Food Safety

Get an 'A' in back-to-school nutrition

During summer break, healthy food and fitness often take a long vacation. For many, the vacation is ending and it's time to do some homework. Study these back-to-school tips for the start to a healthy school year. If you follow a balanced diet and stay physically active, there's no way you can't get an 'A' in back-to-school nutrition!

  • Don't skip breakfast! Studies show children who eat breakfast perform better in school.
  • If you pack a homemade lunch for your children, include a good balance of fruits, vegetables, whole grains, low-fat or fat free dairy products, and lean meats and proteins.
  • Provide new options! Pack exotic fruits like kiwi or allow your child to pick a fun new fruit or vegetable at the grocery store. They are more likely to eat their lunch if they helped prepare it.
  • Reinforce cleanliness and remind your children to wash their hands before they eat or pack a moist towelette or hand sanitizer in their lunchbox.
  • Physical activity and exercise are important and help improve a child's health. Children should be active for at least 60 minutes a day, and adults need to be active for at least 30 minutes a day. Make exercise a family affair and get the physical activity everyone needs! Go for a weekend hike, walk the dog together, or ride your bikes after dinner.

Try this quick and easy recipe for your child's lunch or mix it up and substitute a variety of their favorite vegetables instead.

Chicken pita pocket with spinach leaves and red bell pepper.
Chicken pita sandwich

Ingredients:

  • 1 cup baby spinach
  • 4 ounces cooked skinless, boneless chicken
  • 1/2 cup sliced red bell pepper
  • 2 tablespoons low-fat Italian vinaigrette
  • 1 (6-inch) whole-grain pita, cut in half

Directions:

  1. Combine spinach, chicken, bell pepper, and vinaigrette in a bowl; lightly toss and mix ingredients.
  2. Cut the pita pieces in half.
  3. Using a spoon, fill each pita half with the tossed ingredients.
  4. Once assembled, lay them flat and pack them up for your child to enjoy during lunch.

Recipe source: http://www.health.com/health/recipe/0,,10000001983452,00.html

 

Posted on Tuesday, July 22, 2014 at 9:16 AM

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Webmaster for site:  Zann Gates

Webmaster Email: zgates@ucdavis.edu