We all have high hopes for a healthy school routine, but let’s be realistic—something always comes up. Whether it’s a change in practice schedules, unexpected activities, fatigue, or just poor planning, life happens. And that’s okay; it happens to me too.
Consistency Wins Over Perfection
In my 10 years of parenting, I’ve learned that consistency trumps perfection. The key is not to give up because maintaining a healthy lifestyle is a long-term commitment. As a mom, my goals include teaching my kids to have a healthy relationship with food, setting boundaries with sugar and processed items, and helping them learn their way around the kitchen.
The 80/20 Nutrition Philosophy
I’d be lying if I said my kids eat perfectly and we have it all figured out. However, my husband and I are committed to health and the long game, and that works for us. We apply fit-flavors' 80/20 nutrition philosophy to our lives, especially for a healthy school routine.
Breakfast: Start Strong
Every kid is different, so you’ll need to keep trying new things. Don’t compare yourself to other moms whose kids seem to eat perfectly; focus on what works for your family. For breakfast, I constantly remind my boys to eat protein. While they don’t always go for eggs or sausage, we’ve found success with protein waffles or pancakes, like the ones we have at fit-flavors.
Whole Milk Over Skim
We choose whole milk over skim because it’s more nutrient-dense, especially when paired with a bowl of cereal which is a processed carbohydrate. Our rule for cereal is simple: it must have less than 10 grams of sugar per serving. Feel free to add fruit like blueberries or a banana.
Lunch: Balance and Variety
For lunch, we do a mix of buying and packing. Our school provides a lunch schedule for the month, so the boys choose what they want to buy. When it’s a packed lunch, I follow a simple plan: protein, complex carbs, healthy fats and low sugar. I always pack one fruit and one veggie. On some days, I warm up a fit-flavors meal like the cheeseburger bowl or muscle maker (adding butter and broccoli) and put it in a thermos.
Snacks for After School or Before Practice
Another thing you can plan for is the after-school snack or break before practice. This is a great opportunity to feed them another filling snack or meal depending on your child's activity level, weight, and age. Some snack ideas I love include:
- A slice of whole wheat bread with peanut butter and banana
- A Dave's Killer Bread bagel (15g protein) with cream cheese or peanut butter
- A fit-flavors meal like the cheeseburger bowl
- 1-2 mini sliders, fit-flavors bulk breaded chicken cut and served on a hawaiian bun
- A quick burrito: warm up a large tortilla in a skillet, add cheese, ½ a fit-flavors meal with protein and rice, and wrap it up for the go.
In just 10 minutes, you can provide your child with a balanced meal containing slow-digesting carbohydrates that they can burn off at practice or during a game. Fit-flavors snacks are another great option.
By focusing on consistency and making thoughtful choices, you can establish a healthy eating routine for your family that lasts throughout the school year and beyond.