Nutritionist Offers Back-to-School Dietary Guide for Parents

As the school year begins, parents face the challenge of ensuring children are alert and focused during classes. Luda Nevo, chief clinical dietitian at Tzabar Medical Center, emphasizes that morning nutrition significantly impacts mood, vitality, and concentration. Many convenient breakfast options, like cereals and flavored yogurts, are surprisingly high in sugar, often exceeding 4-6 teaspoons in a single serving of cereal and 3-4 teaspoons in a small yogurt cup.

Nevo advises against energy bars, noting they often contain as much sugar and calories as small chocolate bars. Instead, she recommends seasonal fruits like apples, pears, or bananas, paired with cut vegetables such as cucumbers, carrots, or peppers. For lunchboxes, whole wheat bread is preferable, but white bread is acceptable if the filling is nutritious. The ideal sandwich combines protein, healthy fats, and vegetables.

Recommended fillings include white cheese, cottage cheese, or yellow cheese with vegetables; omelets or hard-boiled eggs; hummus, tahini, or avocado for healthy fats; tuna with cucumber or tomato; and natural peanut butter. These combinations provide sustained energy and focus.

To simplify morning routines and ensure variety, Nevo suggests creating a weekly sandwich menu. This planning saves time, aids grocery shopping, reduces costs, guarantees nutritional diversity, and involves children in meal choices, increasing the likelihood they will eat their packed lunches. A well-planned lunchbox with a nutritious sandwich, vegetables, and fruit offers parents peace of mind and helps children start their school day satisfied and with better dietary choices.