This simple trick will help turn your picky eater into an adventurous one

RALEIGH–As the traditional school year approaches, parents and caregivers are gearing up to support their students’ academic journey. While we often focus on school supplies and study techniques, one crucial factor often goes overlooked: nutrition. Research and health experts have repeatedly shown that proper nutrition can have a significant impact on students’ test scores, attendance, mental health, and focus. In this article, we’ll delve into the insights shared by experts from UNC, WakeMed, and Wake Tech, offering practical meal ideas and highlighting the nutritional essentials every student needs.

Packing a school lunch might seem like a simple task, but it comes with its challenges. Caregivers must navigate changing nutritional guidance, shifting food preferences, and even inflation. Erin Johnson, an adjunct instructor at Wake Tech and a mother of two, understands these challenges firsthand. She shares that her younger son’s hyperactivity and moodiness led her to remove certain food dyes from his diet.

One resounding piece of advice from the experts is the importance of protein in students’ diets. Protein is a critical building block for muscle growth, bone density, and overall health. Shelly Wegman, a clinical dietitian from UNC Health, emphasizes the significance of protein, noting that it’s essential for students who are putting on muscle mass during their developmental years.
Erin Johnson suggests a creative and balanced meal idea: naan tacos. These tacos are made with naan bread, black beans, roasted chicken, spinach, avocado, and rice. Johnson encourages involving children in the meal preparation process.

“Letting them choose and see it laid out, that’s another good way to help with picky eating,” Johnson said.

For parents dealing with picky eaters, Wegman advises patience and persistence. She explains that children might need up to 11 exposures to a new food before they’re willing to try it. It’s crucial to continue offering a variety of foods, including vegetables, even if they aren’t immediately embraced.

"It can take up to 11 exposures before they consider trying it. Give it time and be patient. Never force anything on a child," Wegman said. "Studies show that children who were given the option of a vegetable as a child are more likely to eat it as an adult.

Macon Guidry, a registered dietitian from Wake Med, recommends proactive strategies for young eaters. She suggests practicing eating at home with the same type of lunch that will be provided at school.

“Practice eating at home with the lunch that you are going to provide them and do it with friends because we want to teach them to stay focused,” she said.

In the quest for proper nutrition, Guidry adds that it’s important not to overlook hydration. Water should be the primary beverage choice for students, with zero-sugar water substitutes as alternatives.

Studies consistently show that breakfast plays a pivotal role in students’ academic performance. A balanced breakfast enhances vocabulary, concentration, and overall mood. However, the morning rush often limits the time available for preparing breakfast. Quick and easy options, such as yogurt sheet pan pancakes with Greek yogurt for added protein, can be a game-changer for busy mornings.

Wegman’s recommendation of a yogurt sheet pan pancake aligns perfectly with the need for nutritious yet convenient breakfasts. These pancakes can be prepared in less than 10 minutes and baked in 15. By making a large batch, you can feed the entire family or portion it out for future breakfasts.