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Notes on Nutrition: Hacks for healthy back-to-school eating habits
It’s back-to-school time. As you try to set your kids up for a successful school year, it’s the perfect time to start implementing new healthy habits. Consuming enough fruits and vegetables can be challenging, especially during a busy school year. The best way to make an action stick for the long term is to turn that action into a habit. First, let’s learn how to turn actions into habits, then review some healthy hacks that make consuming enough fruits and vegetables simple and easy.
So, how do you turn an action into a habit? Consider these three steps in the process of habit formation.
- Ease. Easy actions that you can master are more likely to be repeated. For example, keep fresh cutup fruit at eye level in the fridge so your kids are more likely to grab it for a snack.
- Intrinsic reward. A simple benefit increases the likelihood of repeating a behavior. For example, when you eat nutritious foods, you feel your best.
- Repetition. Actions that are easy and rewarding are more likely to be repeated. The more frequently an action is repeated, the more likely it becomes a habit. Get the whole family on board for encouragement and accountability.
Regarding a successful school year, eating habits can make all the difference. Try these healthy hacks you can easily repeat all school year long.
Buy pre-cut fruits and vegetables, such as our Hy-Vee Short Cuts, in the refrigerated produce section to make consuming fresh produce easy. Plus, save time in the kitchen by having nutrient-dense fruits and veggies already prepped and ready to go in the fridge. Instead of buying whole, fresh produce, set aside some time at the beginning of the week or on the weekend to chop up the produce, and store them in containers in your fridge. You also can choose finger foods that don’t require any preparation, such as cherry tomatoes, grapes, clementines, sugar snap peas or baby carrots.
You can purchase canned or frozen fruits or vegetables if you can’t get to the fresh produce before it goes bad. You won’t compromise on nutrition and won’t have to worry about a short shelf life. (Tip: When buying canned fruit, look for the “no sugar added” or “canned in water” label on the front of the can.) Throw a bag of steamable broccoli in the microwave to add to dinner or put some frozen berries into a smoothie for a nutritious after-school snack.
Set up a “smoothie station” for breakfast with various fruits, yogurt, and Fairlife milk. Include walnuts to boost brain health with omega-3 ALA. Allow kids to blend their concoction in a blender or smoothie maker.
Making these options fun and rewarding for kids and adding them to your weekly routine are surefire ways to keep kids eating their produce into adulthood. For example, throw veggies into a delicious, simple, breakfast such as these Veggie Loaded Egg Muffins. (Recipe below)
Recipe
Veggie Loaded Egg Muffins
Ingredients:
2 jarred roasted bell peppers
1 scallion
2 cups baby spinach
1/2 cup reduced-fat feta crumbled cheese
12 large eggs
1/4 cup low-fat milk
1 teaspoon Italian seasoning
1/2 teaspoon kosher salt
1/4 teaspoon ground black pepper
Directions:
Preheat the oven to 350 degrees. Generously spray the cups of a 12-cup muffin pan with non-stick cooking spray.
Finely chop roasted bell peppers, scallion and spinach; divide evenly among muffin cups. Top with feta cheese.
Whisk eggs with milk, Italian seasoning, salt and pepper in a large bowl.
Divide the egg mixture evenly among the muffin cups and bake until the eggs are set, about 22 to 25 minutes.
Cool in a muffin tin for 5 minutes before removing.
Recipe source: Veggie Loaded Egg Muffins — American Egg Board (incredibleegg.org)
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