With the new school year just around the corner, it’s a perfect time to remind families about the importance of providing children and teens with nutritious foods to keep them energized and focused all day long. A nutritious diet can significantly boost a child’s energy, concentration, and learning.

Nicklaus Children’s shares five helpful tips for parents when preparing breakfast and lunches to keep kids energized throughout the day.

1. Begin with a balanced breakfast.  A well-balanced breakfast helps keep the mind focused. Include a mix of whole grains, protein, and healthy fats.

Examples: Whole-grain toast with avocado and an egg on top or a smoothie packed with Greek yogurt, fruit (fresh or frozen), and a handful of spinach.

2. Fill the lunchbox with variety. When packing a lunchbox, prioritize variety in the types of foods and the colors. A well- balanced meal is easily achieved by selecting one food from each food group and having a “rainbow” of protein, fruit, vegetables, and grains.

Examples: Pre-portioned snacks like cut up fruits and veggies, nut or seed butters, cheese, or whole-grain crackers.

3. Snack smarter for energy. Kids often need a snack mid-day to keep them energized until dinner. Offer a snack after-school that are high in protein and fiber, but low in added sugars.

Examples: Fruit with cheese and crackers, yogurt topped with berries, or veggies and hummus.

4. Stay hydrated. Keeping hydrated is just as important as good nutrition, especially in the South Florida heat. Encourage children to sip their reusable water bottle throughout the school day to keep their body and brain functioning well. Add fruit to water for a little flavor.

5. Get creative with leftovers. Leftovers can be a wonderful time-saver during the busy school week if you repurpose them into new meals.

Examples: Chop up chicken and layer it with greens inside a whole-grain tortilla for a tasty chicken salad wrap. Or sauté chicken with frozen veggies, leftover rice, and a scrambled egg for a quick well-balanced fried rice.