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Ga. (Atlanta News First) — Helping kids eat well isn’t about fixating on one food group at a time. It’s about balance — across meals, and even across the week, according to a pediatric dietitian at Children’s Healthcare of Atlanta. In this week’s episode of Aging Better, we’re focusing on back-to-school nutrition
Katherine Shary, RD, LD, helps develop pediatric nutrition guidance and trains healthcare providers who work with children. She also teaches families what a balanced plate looks like and how to build healthier snack routines
“Balance is what we talk about constantly because that is the most important,” Shary said. “Instead of focusing on that one specific food group… it’s really looking at the whole meal… and sometimes not even that specific meal but the whole day or the whole weeks’ worth of balance.”
Shary said the after-school window is a key time to set kids up for success—especially because children spend so many hours at school
“One of the things that happens is our kids go to school. They spend multiple hours there, and after school is where we really want to structure that routine,” she said
That can include planning a snack that satisfies—without turning into constant nibbling. “Whether our kids are coming home and having a snack… that they’re not grazing all day so they’re not hungry come dinnertime,” Shary said
For a balanced snack: think protein + carb. For families packing an after-school snack or planning one at home, Shary suggests thinking about what will keep kids full and energized
“Maybe we’re having guacamole and then we’re having some tortilla chips and bell peppers on the side to dip it in,” she said, describing a snack that includes more than one food group. “Thinking of that balance—what snack are we packing for our child if they’re staying after school? Where is that protein, where is that carb coming from to fill them up and give them some energy?”
Mornings can be a struggle, especially when kids insist they aren’t hungry. Shary said that’s common, depending on school start times and how quickly a child’s body “wakes up.”
“A lot of times kids may not be hungry right when they wake up, their body hasn’t had a chance to get moving yet,” she said
Even something small can help. “They may just want a glass of milk and that’s OK—we got some protein, some fat, some carbohydrates in there,” Shary said. She also suggested simple add-ons like toast with peanut butter, cream cheese, or hummus to add protein and fat “to help get them through.”
If a child truly isn’t hungry, she said it’s important not to force it. “It is important that we listen to what their bodies are saying… they’re respecting their hunger and fullness cues,” Shary said. “We can be rest assured lunch is coming—just like adults sometimes we don’t always feel like eating breakfast.”
Grocery shopping: “look outside the package”With so many breakfast options marketed to families—from cereals to bars to frozen foods—Shary <a href="https://healthylife7.com/how-a-spine-surgeon-recommends-keeping-your-back-healthy/” title=”How a spine surgeon recommends keeping your back healthy”>recommends starting with less-processed choices
“When it comes to knowing what will be a healthy option for our kids, it’s what is food Mother Nature has provided for us already,” she said. “All of our fruits and veggies—those are going to be great options.”
Bottom line: Aim for balance over time, build an after-school routine, and keep breakfast low-pressure with easy options that include protein, carbs, and healthy fats
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