Making sure that children have the right nutrition is important for their academic success and overall well-being throughout the school year. A balanced diet fuels the body, sharpens the mind, and helps children stay focused and energized throughout the day.  To help parents lay the foundation for a productive and healthy school year, Dr. Jennifer Young, a pediatrician at Children’s National Pediatricians & Associates Quince Orchard, shares five essential nutrition tips to help your child thrive, both in and out of the classroom. 

Start the Day with a Balanced Breakfast 

A nutritious breakfast fuels the body and brain, improving concentration and energy levels. Include a mix of protein (like eggs or yogurt), whole grains (like oats or whole-wheat toast) that are rich in fiber, and fruits or vegetables to provide a well-rounded start to the day. 

Pack Nutritious Lunches  

Include a variety of food groups in school lunches — lean proteins (like turkey, chicken, or tofu), whole grains (like brown rice or whole-grain bread), fruits, vegetables, and a healthy snack (maybe nuts or a piece of fruit). Many schools are nut-free (tree nuts and peanuts) due to significant food allergies. Sunflower seed butter can be a replacement for peanut butter in a sandwich. Other healthy snacks include low-fat cheeses (think string cheese) or hummus dip. This balance helps the body maintain energy throughout the day. 

Encourage Healthy Snacks 

Choose snacks that are low in sugar and high in nutrients, such as fruits, vegetables with hummus, whole-grain crackers, or yogurt. This helps avoid energy crashes and keeps kids focused between meals. 

Stay Hydrated 

Ensure kids drink plenty of water throughout the day. Avoid sugary drinks including sodas. Limit juice intake and sports drinks as well. For children who dislike plain water, adding cut up fruit to a pitcher of water can infuse the water with a light, refreshing flavor. 

Keeping a reusable water bottle handy makes it easier for kids to stay hydrated. 

Involve Kids in Meal Planning 

Another great nutrition tip: Let children help with grocery shopping and meal prep. This not only teaches them about healthy eating but also makes them more likely to enjoy the meals they’ve helped create, reducing the likelihood of picky eating. 

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