What happens when your home kitchen becomes your child’s school cafeteria?
That’s the situation many families are finding themselves in, as their children learn remotely from home, in the midst of the COVID-19 pandemic.
Whether you chose to keep your child at home, or the school district is beginning classes remotely, you may find yourself serving lunch to your students who are eating at home.
Although there may be options available to pick up school meals (check with your district), the chances are you’ll need more food that’s readily available if your children are home all day.
So, what should you feed your kids if they’re home, without access to school lunches?
Healthy food must be at the top of the list.
Avoid processed food as much as possible.
Why?
Because a child’s diet can make a difference in his or her academic performance.
A 2018 study from the University of California, Berkley, discussed the positive links between childhood nutrition and high grades.
Eating healthy food helps with concentration, memory, physical development and behavior.
The study also talked about the negative correlation between obesity and cognition — which includes being able to remember, solve problems, store learned information and so on.
Specifically, the study mentions how refined carbohydrates, refined sugars and a diet high in saturated fat all negatively impact cognition.
So, be sure to limit those in your child’s diet to help set him or her up for academic success and help them to maintain a healthy weight.
If you’ve been in your child’s school cafeteria, you may recall seeing pictures of MyPlate.
This is the revised version of the food guide pyramid that gives a visual of the five food groups.
If you haven’t already used this guide, it may be helpful as you think of meals to make for the kids.
The food groups are fruits, vegetables, grains, protein and dairy.
MyPlate has a few simple messages about the food groups:
- Make half your plate fruits and vegetables
The typical diet in the U.S. is heavy in protein and grain, so be sure to make room on the plate to include more fruits and vegetables.
Doing this will ensure the recommended amounts of nutrients are being met.
- Make half your grains whole grains
Grain food includes cereal, pasta, rice, bread, tortilla shells, crackers and so on.
As your kids consume grain products throughout the day, make sure that at least half of the time they are eating whole grain foods.
Some food your child may already eat, such as oatmeal and popcorn, are whole grains.
The packaging needs to say it’s a whole grain, not 100% wheat, honey wheat, or multigrain.
- Eat low-fat or fat-free dairy products
One gram of fat has 9 calories.
When you switch to low-fat or fat-free dairy, you reduce your overall intake of calories that day.
- Vary your protein routine
Animal proteins aren’t needed at every meal.
Plant-based proteins can replace animal protein, at times.
Beans, nuts, seeds, peanut butter and tree nut butters, such as almond butter and cashew butter, are plant-based proteins. Be mindful of all nut allergens.
- You don’t have to have all five food groups in every meal, but aim to have at least three.
Here are some MyPlate-friendly lunch ideas:
- Peanut butter and banana sandwich on whole wheat bread with low-fat milk
- Hummus and veggies wrapped in a whole wheat tortilla shell with a side of fruit
- Toasted bagel with egg, tomato, lettuce, and low-fat cheese
- Tuna canned in water with whole wheat crackers and low-fat string cheese
- Mashed hardboiled egg in whole wheat pita bread with sliced tomatoes and cucumbers
- Taco shells with refried beans, lettuce, onion, shredded low-fat cheese, salsa, and avocado
- Peanut butter and jelly sandwich on a stick: Make a PB and J sandwich on whole wheat bread. Cut into small pieces, place pieces on skewers and alternate with sliced bananas or jelly type fruits, such as strawberries, grapes, and/or blueberries.
- Leftovers: many parents make large dinner portions so their kids can have the extras for lunch.
A snack should have at least two food groups.
Something simple like celery with peanut butter, or yogurt with berries should be readily available at home.
This school year may look different, but health messages remain the same: Make healthy food part of the routine for school success.
By Shari Bresin
Shari Bresin is the Family & Consumer Science agent for the University of Florida/Institute of Food and Agricultural Sciences Cooperative Extension Pasco County.
Published August 19, 2020
