photo by Kevin Briles

After School Refuel

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School is back in session and that means moms are back to managing that after-school-before-dinnertime part of the day. Kids come home hungry, and while it’s easy to pop something meaty in the microwave, that doesn’t mean it’s healthy. We partnered with Opportunity School to come up with wholesome recipes that parents can make ahead of time (say, the weekend) and keep in the fridge for their famished family.

(Click on the photo gallery on the right for recipes.)

Calcium
Vital for developing bone mass and healthy heart function, calcium is often one of the nutrients children lack the most. Children ages 4-8 require approximately 800 milligrams per day while ages 9-19 benefit from 1,300 milligrams. While that number seems high, put it into perspective: one 8 oz. glass of milk offers 300 milligrams of calcium. Add in a cup of yogurt, a few ounces of block cheese and calcium-fortified orange juice, and your child will hit the daily requirement.

Vitamin E
This powerful antioxidant is essential for building a strong immune system, and while it’s found in many fatty foods, it’s the good fat that your child needs. Vitamin E is found in avocados, nuts, peanut butter, sunflower seeds, plant oils and spinach. For serving suggestions, one ounce of nuts will satisfy the needs of 4-8 year olds, while children 9-13 years old will benefit from a quarter cup a day.

Fiber
Not only does fiber create that full feeling in your child’s belly, but it also keeps them, for lack of a better word, regular. Keeping their gastrointestinal tracts clean helps maintain a healthy weight and cholesterol level, as well as boost their energy. Fiber is found in most fresh fruits and vegetables (skip the canned) and legumes, like lentils, chickpeas, and beans. To determine how much fiber your child needs, add five to his age. For example, your 10-year-old needs 15 grams of fiber per day.

Potassium
This nutrient is a key player in maintaining healthy fluid balance, heart and muscle function, and energy production. Processed foods are the culprit for deteriorating potassium levels in kids today, so counteract it by offering them fresh cooked meats and seafood, as well as dairy products. Children ages 4-8 should get 3,800 milligrams of potassium per day, while ages 9-18 should get between 4,500 and 4,800. (A cup of low-fat yogurt yields approximately 430 milligrams.) Other potassium-rich foods include bananas, oranges, sweet potatoes, and milk.

Iron
Low iron is a common concern in small children, so give them a boost by adding iron-rich foods to their diet. Essential for carrying oxygen throughout the body, increasing iron often helps your child’s attention span and energy levels, which are on demand during the school year. The requirements for all children over the age of one are 10 milligrams per day. Add iron to their diets through whole grains, lean meats, beans, greens, and iron-fortified cereals.

Resources: Power Foods, Opportunity School, and Dietary Guidelines for Americans, USDA

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