Establishing healthy eating habits early in life sets kids up for success—in school, in sports, and in overall wellbeing. Jonathan Palmer, Pediatric Nurse Practitioner at San Juan Health Partners Pediatrics, reminds parents that a balanced diet and good hydration are key to helping kids thrive every day.
Why Nutrition Matters
While the occasional treat is perfectly fine, many kids simply aren’t eating enough nutritious food throughout the day. “We have visits every day for kids coming in, passing out, because they go to school and they don’t eat or drink all day long. They come home ravaged and storm the cupboards to get the junk food,” Palmer said. The problem? Quick snacks and sugary foods may fill the stomach but don’t provide lasting energy or essential nutrients.
The Power of Balance
To keep kids fueled and focused, Palmer recommends three balanced meals a day with healthy, high-protein snacks in between. Simple options like yogurt, cheese sticks, nuts, boiled eggs, or whole-grain toast with peanut butter can make a big difference. Staying hydrated is just as important. Water throughout the day keeps energy levels steady and supports concentration in class.
Don’t Forget the Iron
One of the most common nutritional gaps in kids’ diets is iron. Low iron levels can lead to fatigue, dizziness, and even fainting—especially during sports or physical activity. “That balanced diet needs to include iron,” Palmer explained. “Kids need their meats and beans and dark green veggies so their iron levels are up and they’re not passing out when they’re doing sports or other things.”
Iron is best absorbed through food, but a multivitamin with iron can help fill the gaps if needed. Palmer cautions that many gummy vitamins don’t contain iron “because it’ll literally rust!” so crunchy chewable types or swallowable tablets are better options as kids get older.
Small Steps for Big Results
Healthy eating doesn’t have to be complicated. Packing a balanced lunch, keeping easy protein snacks on hand, and encouraging kids to drink water regularly can prevent that after-school “junk food raid.” It’s all about consistency and balance—not perfection.
As Palmer puts it, “We can cheat a little bit, that’s okay—but maintaining that balanced diet keeps kids feeling their best.”
For more information on healthy eating, talk to your child’s pediatrician or call San Juan Health Partners Pediatrics at 505.609.6700.