Employee Wellness: Nutritious Options For Back To School Success

As the back-to-school season kicks off, parents everywhere are gearing up for the new routines and demands that come with it. One of the most important aspects of preparing for school is ensuring that kids have healthy, tasty, and easy-to-make meals and snacks. With busy mornings and after-school activities, finding quick and nutritious options can make all the difference.

Here are some simple yet delicious meal and snack ideas that will keep your kids fueled and focused throughout their school day.

Breakfast Ideas

• Overnight Oats. Overnight oats are a fantastic make-ahead breakfast that’s both nutritious and customizable. Simply mix rolled oats with milk or a dairy-free alternative, add a touch of honey or maple syrup, and top with fruits like berries or bananas. For added crunch, sprinkle in some chia seeds or nuts. Let the mixture sit in the refrigerator overnight, and it’s ready to go in the morning.

• Greek Yogurt Parfait. Layer Greek yogurt with granola and fresh fruit for a delicious and protein-packed breakfast. Greek yogurt is rich in protein and probiotics, making it a great choice for a growing child. You can also add a drizzle of honey or a sprinkle of cinnamon for extra flavor.

• Whole Wheat Pancakes. Prepare a batch of whole wheat pancakes on the weekend and freeze them. In the morning, pop them in the toaster or microwave, and top with fresh fruit or a small amount of pure maple syrup. Whole wheat pancakes provide more fiber and nutrients compared to traditional versions.

Lunchbox Ideas

• Veggie-Stuffed Wraps. Wraps are a versatile lunch option. Use a whole wheat tortilla and fill it with lean proteins like turkey or chicken, and a variety of veggies such as spinach, bell peppers, and cucumbers. For added flavor, spread a thin layer of hummus or avocado. Roll up tightly, slice, and pack for an easy-to-eat lunch.

• Quinoa Salad. Quinoa is a protein-rich grain that makes a great base for salads. Mix cooked quinoa with chopped vegetables, such as cherry tomatoes, cucumbers, and bell peppers. Add some feta cheese and a light vinaigrette dressing for a tasty and satisfying lunch. This can be made ahead of time and kept in the fridge for a few days.

• Homemade Chicken Nuggets. For a healthier take on a classic favorite, try making your own chicken nuggets. Coat chicken pieces in whole grain breadcrumbs and bake them in the oven until crispy. Serve with a side of homemade dipping sauce, like a yogurt-based ranch or a simple ketchup.

Snack Ideas

• Apple Slices with Peanut Butter. For a quick and nutritious snack, slice up an apple and pair it with a serving of peanut butter. This combination provides fiber from the apple and protein from the peanut butter, helping to keep kids full between meals.

• Veggie Sticks with Hummus. Cut up carrots, celery, and bell peppers into sticks and serve with a side of hummus. This snack is rich in vitamins and minerals from the vegetables and protein from the hummus. It’s also easy to pack into a lunchbox for an afternoon snack.

• Cheese and Whole Grain Crackers. A simple snack of cheese and whole grain crackers can be both satisfying and nutritious. Choose low-fat cheese options and whole grain crackers for added fiber. This snack is easy to pack and can be a great source of calcium and protein.

• Smoothie Popsicles. Blend up some frozen fruit with yogurt or milk to create a smoothie. Pour the mixture into popsicle molds and freeze. These homemade smoothie popsicles are a fun and refreshing way to sneak in some extra fruit and dairy.

Tips for Success

• Involve Your Kids: Get your children involved in meal prep. Allowing them to help choose and prepare their meals can increase their interest in healthy eating.

  
  

• Plan Ahead: Preparing meals and snacks in advance can save time during busy school days. Set aside some time each week to plan and prep.

  
  

• Variety is Key: Mix up the fruits, veggies, and proteins to keep meals exciting and to ensure a well-rounded diet.

  
  

With these easy and nutritious meal and snack ideas, you’ll be well on your way to ensuring that your kids have the energy and focus they need to succeed in school. A bonus is these ideas are great options for adults, too! By incorporating a variety of healthy options, you can make back-to-school time delicious and nutritious for both you and your kids.

Learn more about Wellness Workdays and our wellness program offerings by downloading our brochure.