Nurse Notes - March
This month, we are celebrating National Nutrition Month, an annual campaign created by the Academy of Nutrition and Dietetics. This year’s theme focuses on how we can fuel our bodies for the future while enjoying the flavors of the present! In this month's Nurse Notes:
- Fuel for the Future
- Nutrition by the Numbers
- "Monster" Energy Bites
Whether you are a student fueling up for a big test, a staff member looking for an afternoon energy boost, or a parent planning family dinners, nutrition is the foundation for success in and out of the classroom.
Tips from the School Nurses
Good nutrition doesn't have to be complicated. Here are three simple ways to "Fuel for the Future" this month:
- Eat the Rainbow: Different colored fruits and veggies provide different nutrients. Try to get at least three colors on your plate at dinner tonight!
- Hydrate with Purpose: Your brain is about 75% water. Staying hydrated improves concentration and mood. Encourage students to bring a refillable water bottle to school.
- Don’t Skip Breakfast: A mix of protein and complex carbohydrates (like eggs and whole-grain toast) keeps energy levels steady until lunch.
Nutrition by the Numbers
Maintaining a balanced diet helps prevent chronic diseases and supports physical growth. Here is a quick look at the recommended daily intake for school-aged children:
Food Group | Recommended Daily Amount* | Why it Matters |
Vegetables | 2 – 3 cups | Provides essential fiber and vitamins |
Fruit | 1.5 – 2 cups | Natural energy and immune support |
Protein | 5 – 6 ounces | Builds muscle and repairs tissue |
Whole Grains | 5 – 8 ounces | Fuel for brain power and stamina |
Nurse’s Note: These are general guidelines. Everybody is different! If you have specific dietary concerns or allergies, please reach out to your school nurse or primary care physician.
Family Kitchen Corner: "Monster" Energy Bites
Looking for a fun weekend activity? These are a school-nurse favorite because they require no oven, take only 10 minutes to make, and provide a perfect balance of protein and fiber.
- Prep time: 10 minutes (plus 20 mins to chill)
- Yields: Approx. 15-20 bites
Ingredients:
- 1 cup Old-fashioned oats
- 1/2 cup Creamy nut butter (see swaps below)
- 1/3 cup Honey or maple syrup
- 1/2 cup Ground flaxseed or shredded coconut
- 1/2 cup Chocolate chips or raisins
- 1 tsp Vanilla extract
Instructions:
- Stir: In a large bowl, stir all ingredients together until thoroughly combined.
- Chill: Place the bowl in the refrigerator for 20 minutes. This makes the mixture easier to roll.
- Roll: Scoop about a tablespoon of the mixture and roll it into a ball.
- Enjoy: Eat immediately or store in an airtight container in the fridge for up to a week!
Healthy Swaps for Allergies: We want everyone to enjoy these! If you have sensitivities, try these substitutions:
- Instead of Peanut Butter: Use Sunflower Seed Butter (SunButter) or WowButter for a school-safe, nut-free option.
- Instead of Honey: Use Maple Syrup (better for children under 1 year old).
- Instead of Chocolate Chips: Try dried cranberries or pumpkin seeds for an extra nutrient kick.
Stay healthy, stay fueled, and let’s make March our most energized month yet!
Your Holland Hospital School Nursing Team~Nurse Amy, Nurse Beth, Nurse Demetria, Nurse Jen, Nurse Lisa and Nurse Nicole.