Nutrition Tips

It’s back-to-school season! Good nutritional habits are important to help support learning, activity and normal growth throughout the school year. Did you know the latest Dietary Guidelines for Americans highlights many children and adolescents aren’t getting enough high-quality protein, iron, zinc, choline and vitamins B6 and B12? These nutrient deficiencies are especially concerning given the significant growth and development that happens during this life stage.¹ When planning school meals, remember to choose nutrient-dense foods first. Nutrient density is the amount of nutrients you get for the calories consumed. A 3-oz serving of lean beef is a nutrient-rich food that provides 10 essential nutrients including high-quality protein, iron, zinc, choline and B-vitamins for about 150 calories per serving. The nutrients found in beef may help fill in the gaps where some children fall short.

Here are some easy tips to remember when preparing school lunch meals and snacks.

1. When planning school lunch meals and snack remember to keep things simple and include food from the basic food groups: protein, fruits/vegetable, fiber rich carbs, calcium/dairy and water to help stay hydrated.
3. One example of lunch: Beef veggie wrap, piece of fruit and milk. Here are a few ideas for snacks. Be sure to pack one-two depending on your child’s needs: Celery and carrots with hummus dip, yogurt, string cheese, nuts and dried fruit, beef jerky, or popcorn.
5. When possible, have your child help plan the meals for the week with the food groups in mind and then shop for the foods needed.
6. Prepare school lunches and snacks the night before. This will help the morning rush run more smoothly.
7. Be sure to include ice packs when necessary to keep perishable food and drink cold during the school day.

Remember, nutrition is important but it must be appealing, so have fun with your child to entice enjoyability. BeefItsWhatsForDinner.com has a variety of delicious and nutritious school lunch recipe ideas. Be sure to try this Roast Beef Veggie Wrap.

For more information on lunch and recipe ideas visit BuildYourBase.org.

1. U.S. Department of Agriculture and U.S. Department of Health and Human Services, Dietary Guidelines for Americans, 2020-2025. 2020.