As students across El Monte and South El Monte return to class, nutrition experts are reminding families that breakfast plays a vital role in academic readiness and emotional stability. Back-to-school wellness begins before the first bell rings—with a meal that fuels focus, energy, and sustained concentration.
The El Monte City School District encourages parents to offer a balanced breakfast that includes protein, complex carbohydrates, and fruit. According to district health guidelines, items like scrambled eggs, whole-grain toast, or a fruit-and-yogurt parfait can provide steady energy through the morning.
Planning Balanced, Portable Breakfast Options
Families rushing to beat the morning bell don’t always have time for a full sit-down meal. Still, dietitians suggest that even a portable breakfast—like a whole-wheat wrap with peanut butter and banana, or a hard-boiled egg with fruit—can stabilize blood sugar and keep students alert.
According to the Los Angeles County Department of Public Health, breakfast that includes protein and fiber improves memory and attention span in school-aged children. For families with limited time, overnight oats, smoothies with protein powder, and breakfast burritos made ahead of time are efficient, nutritious options.
Many local schools also provide free or reduced-price breakfast programs. Parents are encouraged to check with their child’s campus or visit the district’s Nutrition Services page to learn more.
Staying Hydrated Throughout the Day
Hydration is another key component of back-to-school wellness. Dehydration can cause headaches, fatigue, and difficulty concentrating, especially during hotter months. Pediatricians recommend that children drink water consistently throughout the day, rather than relying solely on juice or sports drinks.
Reusable water bottles labeled with students’ names are encouraged, and many schools now allow or require water bottles in classrooms. Parents should check school policies and remind children to refill bottles during breaks or lunch.
Packing a Balanced, Appealing Lunch
Lunch should complement the morning meal by offering continued nourishment and variety. The USDA’s “MyPlate” recommendations suggest that a child’s lunch include half a plate of fruits and vegetables, a quarter whole grains, and a quarter lean protein.
The El Monte Union High School District Nutrition Services Department supports this model, offering customizable hot lunches across school sites. For students who bring meals from home, suggested items include turkey wraps with leafy greens, brown rice bowls with grilled chicken and vegetables, or hummus with whole grain crackers and sliced cucumbers.
To keep lunches safe and appetizing, cold packs are recommended for perishable items. Parents can also involve students in lunch prep the night before, increasing the likelihood they’ll eat what’s packed.
Supporting Health Beyond the Classroom
Back-to-school wellness isn’t limited to meals alone, but a nutritious start can make a measurable difference in student behavior and performance. Local school districts in El Monte and South El Monte continue to work with families to make healthy options accessible.
For more resources, families can visit the USDA’s MyPlate for Kids or consult with their child’s school health office.
As the school year begins, starting the day with a balanced breakfast and packed lunch helps students feel ready, energized, and supported—inside and outside the classroom.
