As the new school year approaches, parents are often faced with the challenge of providing healthy snacks for their kids. One critical aspect to consider is sugar intake. According to the Cleveland Clinic, the American Heart Association (AHA) recommends that children aged 2 to 18 consume less than 25 grams (6 teaspoons) of sugar per day. This includes limiting sugar-sweetened drinks to no more than 8 ounces per week. For children under 2, the recommendation is even stricter: no added sugar at all. 

High sugar consumption in children is linked to obesity, high blood pressure, and Type 2 diabetes, all of which increase the risk of heart disease later in life. Additionally, sugary foods can displace more nutritious options like fruits, vegetables, whole grains, and low-fat dairy products. 

Parents should carefully read food labels to monitor sugar content, where every 4 grams of sugar equals 1 teaspoon. Common sources of added sugars include processed foods, sports drinks, soda, desserts, and even fruit juice, which offers little nutritional value. It’s essential to steer clear of these high-sugar items and instead opt for healthier snacks. The Cleveland Clinic suggests offering children a variety of healthy choices and allowing them to decide based on their hunger cues, emphasizing moderation and the occasional sweet treat as part of a balanced diet. For more detailed information, you can read the full article on the Cleveland Clinic’s website here.The best way to support brain fuel for kids (and adults!) is by starting the day with protein, good quality fats, fiber and prebiotics. Higher fat and less sugar is ideal for all of us to feel our best.  

Oatmeal: check out this recipe Oatmeal with chia and hemp seeds.  

Facts about chia seeds. 

  • They’re an excellent source of anti-inflammatory Omega-3 fatty acids. 
  • They’re high in fiber and contain more protein than most plant foods. 
  • They also contain more calcium than milk. Say what!? 

Facts about hemp seeds. 

  • Hemp seeds are rich in protein (1 tablespoon = 3 grams of protein). Hemp is loaded with all 20 amino acids (including the 9 essential).  They’re also a complete source of protein, meaning they contain the full arsenal of muscle-building essential amino acids, comparable to what you’d find in meat, eggs and dairy. 
  • 1 tablespoon of hemp fulfills the daily requirements for essential fatty acids. 
  • Hemp contains the ideal 3:1 omega-6 to omega-3 ratio, both which can help the body metabolize fat. 
  • The protein found in hemp seed is very digestible, making it a great choice for sensitive diets. Hemp stimulates hair and nail growth, improves the health of the skin and can reduce inflammation. 

Sweet Potato Blondies

Recipe here. These are so sweet and packed with nutrients.  

Chia Pudding  

Add a lil milk, chia seeds, your favorite sweetener nuts, berries, protein powder, and let it sit in the fridge overnight. Maple syrup or coconut sugar break down in the body slower and are more ideal for less sugar crashes – though they are still very high in sugar! 

Smoothies 

Smoothies are a great way to sneak in greens! Focus on adding as many greens as you can to the smoothie. Sweet potatoes are delicious in smoothies. Avocados make them creamy – so do almonds, cashews, or peanut butter. Add in protein powder for extra protein! 

Avocado Toast  

Recipe here. Avocados are great because they are high in fat and fiber. Toast the bread in butter, ghee or olive oil for extra nutrients and top with an egg, breakfast sausage or tempeh.  

Peach Yogurt Smoothie 

Like ice cream, but healthier! Recipe here. Palisade peaches are here for the season. Freeze ‘em and blend ‘em with Greek yogurt or vegan coconut yogurt and blend with your choice of milk for extra protein.  

Hard Boiled Eggs and Egg Salad 

Lunch Meat & Cheese 

Nut Butters 

Nuts and Seeds 

Chicken Salad  

By setting a strong foundation of healthy eating habits now, parents can pave the way for their children’s lifelong health and wellness. Let’s embrace this back-to-school season as an opportunity to instill healthy habits that will benefit our kids for years to come. Together, we can make this school year our healthiest one yet!