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  1. National Monthly Observances
  2. Nutrition for Back to School

Focus on Nutrition for Back-to-SchoolCollage of Chris Paul eating an apple, fruit dumbells, and myplate.gov logo

Council Member Tips:

  • Try making a quick smoothie with ice, low fat yogurt or 100% juice and fresh or frozen berries, spinach, peas or other fruits & vegetables. It’s an easy and delicious way to help kids meet their daily fruit and vegetable intake. — Dan Barber
  • Make water your go-to drink. It’s a thirst-quencher that will save you calories. — Allyson Felix

Use these easy-to-implement tips to set you and your family on the path to a healthier lifestyle, in and out of school. Try tackling one area each week—over time, healthy eating will become a part of your everyday life.

The MyPlate food icon is easy to understand and teaches the components of a healthy diet. The interactive plate offers tools and tips for eating a well-balanced diet based on the 2010 Dietary Guidelines for Americans.

Emphasis on Fruits & Veggies

  • Half your plate should consist of fruits and vegetables. Vary your options for a colorful plate!
  • Mix vegetables into dishes. Try spinach with pasta or peppers in tacos.
  • Use fresh, frozen, and canned fruits and vegetables. They all offer the same great nutrients. Just be sure to watch the sodium on canned vegetables and look for fruits packed in water or 100% juice (not syrup).
  • Pack your child’s lunch bag with fruits and veggies: sliced apples, a banana, or carrot sticks are all healthy options.
  • Keep a bowl of whole fruit readily available as a visible reminder.

Healthy Snacks

  • For a handy snack, keep cut-up fruits and vegetables like carrots, peppers, or orange slices in the refrigerator.
  • Teach children the difference between snacks that require permission, such as cookies or other sweets, and snacks that kids can take freely, such as fruits and veggies.
  • Make water a staple of snack time. Try adding a slice of lemon, lime, or a splash of 100% juice to your water for a little flavor.

Substitutes to Reduce Fat, Salt and Sugar

  • Opt for low or non-fat dairy products—like milk, yogurt, and cheeses.
  • Choose baked or grilled food instead of fried. Implement this at home, too.
  • Make water and low-fat the go-to drinks instead of soda or sweetened beverages.
  • Serve fruits as everyday desserts—like baked apples and pears or a fruit salad.
  • Read labels on packaged ingredients to find foods lower in sodium.
  • Skip adding salt when cooking, instead use herbs and spices to add flavor.

Controlling Portion Size

  • Use smaller plates to control portion sizes.
  • Don’t clean your plate or bowl if you’re full, instead save leftovers for tomorrow’s lunch.
  • Portion sizes depend on the age, gender, and activity level of the individual.

Healthy Eating in School

  • Bring healthy snacks into your child’s classroom for birthday parties, instead of providing sugary treats.
  • Encourage local schools to ban or limit junk food and soda for students and replace these with healthy options. Schools across the nation are making their lunch rooms healthier places, check out the Chefs Move to Schools initiative—where chefs work with local schools to add flavorful, healthy meals to menus.