K-State Research and Extension Douglas County

Back-to-School Nutrition - Easy as 1, 2, 3!

by Tessa Conwayproduce on table as well as omelete in a cup
SNAP-Ed Nutrition Educator

Back -to-school time brings excitement, new beginnings, and cooler weather! It also brings busier mornings, evening extracurricular activities, and tough transitions! To keep your family’s nutrition on track during this time of year, here are some small steps you can take:

  1. Prioritize breakfast! Eating breakfast improves your focus and attention, kick-starts your metabolism, and gives you energy to start your day off right. Preparing breakfast before the morning rush will help your family get out the door on time. Assembling overnight oats, easy omelets, or smoothies beforehand allows your family to grab and go in the morning. A complete breakfast includes 3 food groups: a whole grain, fruit or vegetable, and either a dairy or protein food. Incorporating these food groups does not mean you must spend a lot of time or energy. Consider what you can add to provide a little extra nutrition (i.e., add fruit/nuts to oatmeal, cheese/vegetables/protein to eggs, or vegetables and fruits to smoothies.)
  2. Get the kids involved! From shopping to packing lunches to emptying their lunch bags at the end of the day – children will be more likely to try new foods and eat healthier when they are part of the process. At the grocery store, let kids choose a new fruit or vegetable that they’d like to try. This is a great opportunity to let picky eaters have a say in what they eat. Ask for their input on packing lunchboxes and make cleaning it out a part of their daily routine.
  3. Enjoy family dinner together! Turn off the TV, focus on each other, and be mindful of what you are eating. Set realistic goals of how frequently you can share meals together. With new schedules and activities, it may not be possible to do this every day – and that’s okay. Aim for quality over quantity!

Veggie Omelet in a Mug

veggie omelet in a mug nutrition information

Ingredients

  • 2 eggs
  • 2 tablespoons 1% low-fat milk (or nonfat/skim milk)
  • 1 pinch salt
  • 1 pinch black pepper
  • 1/4 cup finely chopped mushrooms (or your favorite vegetables)
  • 2 tablespoons shredded cheddar cheese (or your favorite cheese)

Directions

  1. Wash hands with soap and water.
  2. Lightly grease the inside of a 12-ounce microwave-safe mug.
  3. Use a fork to combine the eggs, milk, salt and pepper in the mug and stir well. Mix in the vegetables and cheese.
  4. Microwave on HIGH for 45 seconds. Stir. Return to the microwave and cook on HIGH until the mixture has puffed and set, 60 to 90 seconds. The omelet may look wet on the top but it will dry as it cools.
  5. Refrigerate leftovers within 2 hours.

Notes

To make a meal, serve with a slice of whole grain toast and fruit.

Nutrition Information – Veggie Omelet in a Mug

Total Calories - 200 Total Fat - 13 g Saturated Fat - 6 g Cholesterol - 344 mg
Sodium - 382 mg Carbohydrates - 3 g Dietary Fiber 0 g Total Sugars - 2 g
Added Sugars - 0 g Protein - 16 g Vitamin D - 2 mcg Calcium - 190 mg
Iron - 2 mg Potassium - 237 mg

 

Sources/Hyperlinks:

Overnight Oats - https://www.myplate.gov/recipes/myplate-cnpp/tropical-overnight-oatmeal

Easy Omelets – https://www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/veggie-omelet-mug Bottom of Form

Smoothies - https://www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/fruit-smoothie