Kickstart Your Kids’ Nutrition in the New Year

By Supreme Works - Jan 8th, 2025

The new year is the perfect time to refresh your family’s approach to healthy eating, setting kids and teens up for success both physically and mentally. While the adults are working on new goals to improve themselves into the new year, most young ones are focused on the next video game to play or mischief they can get into with their friends. Here it falls upon the parents to actively remind the kids and help them keep up their nutrition when it doesn't take their top priority. Here are five actionable strategies to improve their nutrition and well-being:

1. Don’t Skip Breakfast: Fuel for the Day Ahead

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Breakfast is often called the most important meal of the day—and for good reason! Studies consistently show that children and teens who eat breakfast are more alert, have better concentration, maintain a healthy weight, and achieve higher academic success.

Encourage your kids to start their day with a nutrient-rich breakfast that includes:

Whole grains, such as oatmeal or whole-grain toast, (they have whole grain pancakes and waffles too).
Protein sources like eggs, yogurt, or nut butter.
Fresh fruits for natural sweetness and added vitamins.

Make mornings easier by preparing breakfast components the night before, like overnight oats or pre-portioned smoothie ingredients.

2. Plan and Prep Meals in Advance

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Meal prepping isn’t just for busy professionals; it’s a lifesaver for parents too! Preparing meals ahead ensures your kids have access to healthy options without the wait. This reduces the temptation to grab less nutritious fast food or snacks when hunger strikes. In addition, parents should have a little extra rest time when the meals are pre-prepared.

Here’s how to get started:

Save one evening or weekend day to prepping meals for the week.
Batch cook key ingredients like grilled chicken, roasted veggies, and rice or quinoa.
Portion meals into grab-and-go containers for easy reheating.

Not only does this save time, but it also keeps your family on track with balanced eating habits.

3. Stock Your Kitchen with Better Choices

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Healthy eating starts with what you bring home from the store. Stock your pantry and fridge with wholesome, easy-to-eat options while minimizing junk food. When kids have access to nutritious snacks, they’re more likely to choose them.

Try keeping these staples on hand:

Fresh fruits and veggies, pre-cut for convenience.
Whole-grain crackers, rice cakes, or popcorn.
Protein-packed snacks like cheese sticks, hard-boiled eggs, or trail mix.

By avoiding the purchase of hard-to-eat or less nutritious options, you set the stage for better food choices at home.

4. Expand Their Palates

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It’s easy to fall into a rut of serving the same meals on repeat, but variety is key to balanced nutrition. Introducing kids to new foods can prevent boredom and encourage them to embrace diverse flavors and textures.

Here’s how to make trying new foods fun:

Involve kids in meal planning and grocery shopping.
Serve a “new food of the week” alongside familiar favorites.
Experiment with global cuisines to spark curiosity and excitement.

The more exposure kids have to different foods, the more likely they are to enjoy a broader range of healthy options.

5. Serve Mood-Boosting Foods

Image by Roberto Justo Kabana from Pixabay

Nutrition plays a significant role in mental health. Feeding your kids foods rich in vitamins, minerals, and healthy fats can support their confidence, mood, and self-esteem.

Focus on these mood-boosting foods:

Omega-3-rich options like salmon, walnuts, and flaxseeds.
Foods high in B vitamins, such as leafy greens, eggs, and fortified cereals.
Antioxidant-packed berries and dark chocolate (in moderation).

By prioritizing these nutritious choices, you’re helping your children feel their best both inside and out.

A Healthier Year Starts Today

Improving kids’ nutrition doesn’t have to be overwhelming. With a little planning and creativity, you can foster healthier habits that benefit your children for years to come. Start small, be consistent, and watch your kids thrive in the new year!