As students sharpen pencils and dust off backpacks, families across the region are adjusting to the hustle and bustle that comes with the return to school. Between busy mornings, homework, and extracurricular activities, planning nutritious meals often gets pushed to the bottom of the to-do list. But with a bit of preparation, it’s possible to bring healthy, balanced meals back to the table - without the added stress.
Here are five helpful strategies from Nebraska Extension to help your family fall into a healthy, sustainable routine this school year:
1. Plan Ahead
Before the week begins, review your family calendar and note any busy evenings or events. Use this time to plan a weekly menu, taking stock of what foods you already have on hand. Having staples like whole grains, canned beans, and frozen vegetables makes planning easier and reduces the need for frequent shopping trips.
2. Prep the Night Before
Tight turnaround between school pickup and sports practice? Try prepping meals the night before. Sandwiches or wraps made with whole grains, lean proteins, and colorful veggies can be packed with fruit, veggies, and snacks for an easy meal on the go. Even if it’s dinner in the car, it's still family time!
3. Cook in Batches and Freeze
Use the weekend to get ahead. Prepare a few freezer-friendly meals, such as soups, enchiladas, or casseroles. That way, on a hectic weekday, dinner just needs to be heated and served.
4. Keep Meals Simple
Healthy doesn’t mean complicated. Many kids prefer simple meals. Try mix-and-match dinners like hard-boiled eggs, cheese sticks, baby carrots, fruit, and whole-grain crackers. It’s quick, kid-friendly, and checks off all five food groups.
5. Get Kids Involved
Children are more likely to enjoy healthy meals when they help plan and prepare them. Let kids brainstorm ideas for meals and snacks and give them age-appropriate tasks during grocery shopping. Whether they’re choosing the vegetables or adding ingredients to the cart, their involvement can lead to healthier choices and fewer mealtime battles.
For more meal planning ideas, recipes, and back-to-school nutrition tips, visit Nebraska Extension’s Recipe Central at food.unl.edu.
Source: Nebraska Extension food.unl.edu, original article content Carrie Miller - Extension Educator
