It’s a while since I was walking back to school. The long hot days of summer were being put behind me and that my return to education was often tinged with some sense of loss that the holidays were over and there was a stream of lessons and homework to be tackled. I liked the idea of new books, new pens and pencils, new disciplines especially science and the idea that having a structured meal was on the cards. Because we lived with grandma, we would not be having endless rounds of boiled marrow for lunch.
When school children return to school after the holidays, their diet often shifts to include structured meals and snacks that provide the energy and nutrients needed to support learning, concentration, and physical activity throughout the day. A typical school day for me might begin with a balanced breakfast such as whole grain cereal with milk, scrambled eggs with whole wheat toast, or yogurt with fruit and granola, which provides a steady release of energy and helps children stay alert in the classroom.
For lunch which always holds promise, many children either bring a packed meal from home or eat in the school cafeteria, with options ideally including lean proteins like chicken, turkey, tuna, beans, or cheese paired with vegetables such as carrots, cucumber sticks, or salad, along with a source of whole grains such as brown rice, pasta, or whole grain bread.
Fruit like apples, bananas, or grapes are often packed as a naturally sweet addition, while water or milk is encouraged instead of sugary drinks to keep children hydrated. Snacks between classes or after school usually include easy-to-carry items such as granola bars, string cheese, trail mix, fresh fruit, or whole grain crackers, giving children the quick energy boost they need without excessive sugar or processed ingredients. Parents and schools are encouraged to reduce highly processed foods like chips, candy and sweets, and soft drinks including soda, since these can lead to energy crashes and poor concentration. Instead, emphasis is placed on nutrient-dense foods rich in fiber, protein, vitamins, and minerals, which help to sustain energy levels and support healthy growth and development.
As children settle back into school routines, eating regular, balanced meals not only fuels their bodies but also helps them develop lifelong healthy eating habits that contribute to better performance both inside and outside the classroom.
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