The Essentials of Waldorf Meals and Nutrition
As a Waldorf parent, I have gained a deep appreciation for the mealtime experience of the kindergarten classroom. This warm and nurturing experience fosters a sense of community, respect for where food comes from, and promotes the nourishment of children so they can thrive socially, emotionally, and academically.
Mealtime in the Waldorf classroom is not just about nutrition; sitting down to eat with peers cultivates a sense of community and belonging and demonstrates the importance of connection and cooperation. Mealtime rituals, such as blessings and songs, along with classroom activities such as gardening and cooking, help children understand where food comes from, develop gratitude for the food on their plates, and a sense of responsibility towards the environment and those involved in food production. This fosters a deeper connection to what it means to be nourished and fed.
As a Master Nutrition Therapist Board Certified in Holistic Nutrition, my focus is on the role of nutrition in supporting optimal wellness. In the classroom, this means nourishing our children with whole, real food which provides the nutrients essential to support healthy cognitive function, energy levels, and emotional stability throughout the day. This lays the foundation for academic success. Maintaining stable blood sugar levels through healthy eating habits, for example, can help prevent energy crashes and mood swings, enabling our kids to stay focused and engaged in their developmental and academic activities.
Although meal planning and prep can be overwhelming and cumbersome, this step is essential to nutritional success, and these practices save time and reduce stress in the long term. Batch prepping, creating weekly meal schedules, and investing in simple tools like glass or stainless-steel food storage containers are a few examples of the strategies that can support us along this journey. By planning and preparing meals in advance, parents can limit their reliance on packaged, processed, less nutritious choices that do not serve their children as well.
To get you started, I have shared some helpful lunch-packing tips, followed by a list of tasty and wholesome snack ideas below.
Lunch-packing Tips for Healthy Meals:
Focus on Whole Foods and Limiting Processed Foods:
Aim for foods with few ingredients, especially added sugars. Include all 3 macronutrients together (protein, carbs, and fat) as carb absorption is slowed when paired with protein and/or fat, promoting better blood sugar regulation for more even energy. (refer to my Carb-Smart Classroom blog)
Focus on Fiber:
Fiber is essential to gut health and this impacts everything from mood to the health of the skin. Aim for at least 35-40 grams per day including foods such as fresh fruits and vegetables, whole grains, lentils, quinoa, hummus, and chia.
Get Your Kids Involved:
Let your kids help pack their lunches and plan the schedule. For younger kiddos make food fun by giving sandwiches faces or shapes, or packing a riddle or a note. Utilize left-overs! Make extra for dinner and have the kids pack their own lunches right after dinner before leaving the table.
Introduce New Foods Slowly:
Do not try to create too much diversity, instead, repeat favorites. Remember to make changes slowly. For example, replace sugary fruit yogurts with plain yogurt and honey and then eventually try replacing this with plain yogurt and fruit, or replace cereal with oatmeal, raisins, and a touch of maple syrup.
Snack Ideas:
- Hard-boiled eggs
- Apple slices with nut butter (or sun butter as nut-free alternative)
- Veggie slices (red pepper, carrot, cucumber, or celery)
- Whole grain crackers with hummus
- Trail Mix-nuts/seeds and dried fruit
- Cut fruit
- Skewered fruit, veggie, meat/cheese kabobs
- Energy bites
- Chia pudding
- Popcorn mixed with nuts/seeds
- Olives
- Dried fruit chips or veggie chips
- Cottage cheese with diced apples and sprinkled cinnamon and nutmeg
- Parfait-whole-milk/plain yogurt topped with granola and fruit
- Oatmeal topped with nuts/seeds and fruit
You can also explore our back-to-school collection of over 40 kid-friendly recipes packed with nutrition, to build your weekly meal plan. This collection includes a variety of balanced meals and snacks to keep your kids fueled and focused throughout the school week. Remember, preparation is the key to success!
Carla Abate is a Master Nutrition Therapist Board Certified in Holistic Nutrition located in Lakewood, CO, specializing in functional nutritional strategies for women and families. She is a Level 2 Restorative Wellness Solutions Practitioner and a certified Postpartum Doula. She also holds a master’s degree in counseling. Carla is dedicated to fostering health and wellness through evidence-based nutrition coaching. You can learn more about Carla at www.rebelrootsnutrition.com.
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