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  • Writer's pictureTracey Sinibaldi

Back To School, Back to Nutrition Basics

With the start of school right around the corner, you may be out of routine when it comes to taking breakfast on the go, packing lunches, and having dinner planned out before the week even starts.

Luckily, if you start thinking about this now, it won't feel like such a last-minute change and scramble. Nutrition basics for a healthy school year can stand true across every meal, making planning, even easier.

Nutrition Basics

  • A balancing act. Not all meals are created equal. It's important to think about all components and food groups to ensure you're hitting all the important nutrients. You'll want to try your best to include:

    • Whole grains

    • Veggies

    • Fruits

    • Dairy

    • Protein

  • Portion size matters. Packing too little can leave you feeling hungry while packing too much can lead to overeating or wasting food. Anything bigger than the size of your hand may be too much.

  • Drinks count. Sodas, juices, energy drinks, etc. have more calories than you might think. Opting for flavored water, sparkling water, or a low-sugar option could be a better route.

  • Packaged foods should stay in the package. These types of food, although tasty, don't always provide adequate nutritional value. Keeping bags of chips, cookies, or muffins to a minimum is key.

Here are some of our favorite delicious and convenient back-to-school breakfast ideas, some make great meal prep options for grab-and-go breakfast choices! (WIN-WIN) 🤩


This is a great option to make the night before to grab and go in the morning.

Add 1/2 cup of oats, 1/2 cup of milk, 1/2 cup of low-fat yogurt, and 1/2 cup of fruit to a container. Mix together and place in the fridge overnight!


Smoothies are a quick and convenient way to pack a variety of nutrients into one meal.

Blend a combination of fruits, leafy greens, yogurt, and a liquid base like milk or coconut water. You can even add a spoonful of nut butter or a sprinkle of chia seeds for an extra nutritional boost. For additional protein, add your favorite protein powder!


A three Ingredient breakfast that is always a favorite.

Spread peanut butter or nut butter of your choice over a whole wheat tortilla and add a banana. You can also add yogurt, honey, and granola for extra flavor. These nutritious Ingredients will keep your kids full of long-lasting energy.


A favorite breakfast meal prep loaded with protein and vegetables.

Add eggs or egg whites to a muffin pan, sprinkle In vegetables of your choice and bake to make mini quiche cups! These are such an easy breakfast you can make enough for the entire week AND they will keep your children going throughout the day!

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