Elevate Your Health Colorado: Your Health Information Resource

As a parent, you want your child to do well in school, but it takes more than just the right books and supplies. Keep in mind that one of the best ways to boost academic performance is to provide your child with a healthy, well-balanced diet

“Before school resumes each fall, I like to review the basics of healthy nutrition with parents and children,” says Amber Bisgard, MD, a board-certified pediatrician at Kaiser Permanente Colorado and graduate of the University of Colorado School of Medicine. “Studies show good nutrition not only helps children concentrate and behave better in school, but it also helps them develop into healthy adults.”

Teaching by example
Parents, you are your child’s first and most important teacher. Help your child understand the importance of healthy nutrition by setting a good example. Here are a few tips to help make sure healthy eating can fit into your family’s busy lifestyle:

Buy only healthy foods. “Kids eat what parents buy,” says Rima Kleiner, MS, RD, a registered dietitian at Kaiser Permanente Colorado and the American Dietetic Association. “I encourage parents to do most of their shopping from the perimeter of the store, where fresh produce, meats, and dairy are located.”

The basics of a well-balanced diet include:

• healthy proteins, such as leans meats, fish, beans, and low-fat dairy
• fruits and vegetables
• unrefined grains, such as whole wheat, whole oats, and brown rice, which are rich in fiber and nutrients to keep kids satisfied longer
• healthy fats, such as olive, canola, and peanut oils, avocados, nuts, and fish

“Low-fat milk and water are the best beverages for kids,” Dr. Bisgard adds. “I recommend avoiding sodas and drinks with added sugar. Also, be cautious about 100 percent juice as it can be high in sugar.”

Another fun way to shop for healthy foods is to visit farmers’ markets in the Denver area. Many are open until September or early October. For new ideas on how to use your fresh produce, log on to Dr. Maring’s Recipe Update.

Make time for breakfast. A healthy breakfast is essential for a productive morning at school. “Healthy breakfasts can be quick and easy,” says Cassie Greene, RD, CDE, CNSD, a registered dietitian and certified diabetes educator at Kaiser Permanente Colorado. She recommends whole-grain cereal with low-fat milk and a banana; a smoothie made with low-fat yogurt and berries; or whole-grain toast or waffles topped with peanut butter and dried fruit.

Select school lunches carefully. Some school lunches can be high in refined carbohydrates and unhealthy fats, so it’s important to review menus ahead of time. Pack healthy bag lunches occasionally, making sure to include a mix of fresh fruit, lean proteins, and healthy carbohydrates. And make lunches fun by adding notes and cutting foods into fun shapes.

Greene also encourages you to involve your children in the planning, shopping, and preparations. You may want to allow them to select a few healthy convenience foods, such as fruits packed in their own juice, unsweetened applesauce, and granola bars.

Prepare healthy after-school snacks. “Kids like to grab convenience foods,” Greene continues. “But instead of a bag of chips, help your child choose healthy snacks by packaging assorted cut veggies, air-popped popcorn, or a mixture of nuts and dried fruit. It also helps to stock up on healthy, single-serving snacks, like fat-free puddings and yogurts.”

Eat dinner as a family. “Even during the hectic school year, it’s important to make time for family meals, which are so beneficial to children’s physical and emotional health,” says Dr. Bisgard. “I also think it helps when children see how parents juggle many priorities – including healthy eating. And, compared to eating out, it saves families lots of money.”

Get out and exercise. “At Kaiser Permanente, we have a program called HEAL, which stands for ‘Healthy Eating, Active Living,’” adds Kleiner. “Getting active is just as important as healthy eating. I encourage families to get out and take advantage of the many things to do in the Colorado area, such as biking, hiking, or simply playing outdoors. I also encourage parents to limit their children’s ‘screen time’ – those sedentary hours spent in front of computers, TVs, and video games.”

See a dietitian when necessary. If your child has concerns that require the expertise of a dietitian, your pediatrician can make a referral. During your visit, the dietitian will complete a nutrition assessment, detailing your child’s daily diet and activities. Based on your child’s needs, the dietitian will work with you to set specific goals, usually beginning with simple, manageable steps. Dietitians are conveniently located at many Kaiser Permanente locations. However, they are very happy to discuss your concerns over the phone or by e-mail if you are pressed for time.

Take advantage of helpful tools. Kaiser Permanente has a great deal of online information about nutrition and achieving a healthier weight. These tools are a great way to become educated on specific topics at your own convenience.

To learn more about your meeting your child’s nutritional needs, visit kaiserpermanente.org.