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Planning Healthy Meals

Breakfast is often a battle in the morning, but growing children need a near-constant supply of nutrients and protein in order to remain alert and attentive. If your child leaves for school without breakfast, he or she may have to go 12-14 hours without eating before they get to lunch. If time is tight, think about preparing breakfast the night before. A nutritious breakfast should provide a minimum of 200-300 calories and provide a blend of protein, starch and fat.

Make sure to pack your child a HEALTHY snack. Some schools are starting to “police” snacks brought to school, and teachers have been instructed to allow only healthy snacks such as fruits, vegetables, pretzels, crackers, yogurt, granola bars, etc. By not allowing chips, fruit roll-ups and other sugary snacks to enter the lunch box, you are encouraging healthier eating habits that can last a lifetime. Remember that each 12-ounce soda, juice, Gatorade®, or chocolate milk contains approximately 10 tsp of sugar and 150-200 calories. Drinking just one soda per day increases a child’s risk of obesity by 60%!

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