����vlog

Back-to-school means busy mornings and sometimes the toughest question is what to pack for lunch. Dietitians say the right fuel can help kids stay sharp and energized as they settle back in.For younger kids, color keeps them interested, so fun snacks like a fruit kabob may help. Parents should also try to mix in protein, fiber and healthy fats — like chips baked in avocado oil instead of sunflower oil. Picking out a fun lunch box, a sustainable water bottle, and setting aside time to try new foods with your child can also encourage them to get excited about eating healthy.“Another thing to worry about with schools is peanut-free,” says Payton Vest, a Hy-Vee dietician. “Sunflower butter is a great alternative to use that is allergen friendly.”Teenagers need complex carbs, such as whole grain bread on sandwiches instead of white. That plus protein, like a jerky stick, will help them stay awake in class and get them through practice at the end of the day.Vest also encourages families to check packaging closely saying “nutrition labels are a great spot to look when you're just trying to decide between different products, but also how much added sugar is there.”Added sugar is a newer addition to labels in the last few years, showing not only total sugars but how much is added versus naturally found. That’s one Vest says should be limited.While healthier options can sometimes be more expensive, she adds, people shouldn't focus on the name of the brands, since store brands are often more affordable and have the same ingredients.At the start of the school year, Vest encourages shoppers to take advantage of seasonal fruits to save a couple bucks. “Or just choosing different frozen options," she said. "So that you’re not feeling like if you don’t get to that fruit or veggie that you purchased during the week, it’s not going to go to waste.”Adding electrolyte powder to water is another recommended way to keep all ages hydrated during the first few hot months of the school year.Vest recommends small sustainability swaps too — like using reusable silicone bags for lunches instead of single-use plastics and glass Tupperware instead of plastic.Another tip, specifically for teachers, is to prioritize water and protein before coffee. Coffee is a dehydrator and without food, it could accelerate an afternoon slump.