I thought I’d kick this back to school blog post off with a peek into my own “1st day of school” photo. I’d give anything to see what was in that brown bag. Pretty sure it included a peanut butter and cheese sandwich…Yes, that’s what my mom would pack for me. Later as an adult, when asked her why I didn’t get a PB&J like the rest of the kids, she answered: “Well, I thought it was higher in protein and that was good for you?” #aheadofhertime…yet still, gross!
SUMMER WINDS DOWN
The transition from summer to school is always challenging, filled with a mix of emotions: anxiety about new teachers and classes, excitement about reconnecting with friends, and a touch of sadness as they grow older and move one grade closer to leaving the nest.
The Transition: Breakfast, Lunch & Dinner Inspired:
Breakfast
If there’s one breakfast item everyone in my home loves, it’s the smoothie. Smoothies are perfect for those mornings when your stomach isn’t quite ready for solid foods like eggs or waffles. When my kids say they’re not very hungry or that their stomachs hurt, I often wonder if they’re feeling nervous about the day ahead. I get that! While it’s not the end of the world if a kid leaves without breakfast, we know that children perform better both mentally and physically when they start their day with food. They’ll usually take at least a few sips of their smoothie. Better than nothing!
Here’s my go-to 4-part smoothie formula:
- Bone-supporting liquid: Cow’s milk or plant-based milk with fortified nutrients.
- Protein-rich ingredient: Yogurt, Greek yogurt, milk, nut butters, seeds, or protein powder (for older kids and adults).
- Produce: Any fruit or vegetable!
- Fat: For fullness! Nut butters, avocado, full-fat yogurts/milk, seeds.
Lunch
Chef Jack and Mom discuss strategies to empower kids to make their own lunch
Depending on the age of your child, maybe this is the year they start making their own lunch! A transfer of power, perhaps? Only one of my kids brings his lunch to school, but we began teaching him how to build his lunch in 4th grade. By 5th grade, he was fully in charge. Part of the appeal for him is that when I say he’s in charge, he gets to choose from whatever we have at home.
I took the time to go over the major lunch box food groups: main dish, vegetables, and fruits. He added his own favorites: chips and cookies. Fine! Great! For the past year, he has consistently packed a sun nut butter sandwich, BBQ chips, cookies, celery, and dates. He swaps out a few items occasionally, but he keeps it VERY consistent.
Dinner
During the summer, we often found ourselves asking, “What should we eat tonight?” But with the school year quickly approaching, more structure is required. Planning our dinners for the week reduces my mental fatigue that often comes with meal planning.
On Fridays, I review the upcoming week and map out how many dinners I’ll need to prepare. Then, I match the meals to the day’s activities. For example, I’ll plan easy, quick dinners on nights when sports start at 6 pm.
Involving the family in meal planning can also be beneficial. While I find their input helpful about 25% of the time, it at least gives me a response when they complain about the menu: “I asked you, and you said you didn’t care!”
I’ve also found it useful to post our dinner plan on a mini whiteboard in the kitchen. This serves as a guide for me and provides clarity for everyone else.
Go parents and kids! You’ve got this!