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BY ROD SILVA

As kids head back to school, it's the perfect time to encourage healthy eating habits that might have taken a vacation during summer break. Helping children follow a nutritious diet will give them the fuel for both their body and mind so they do well in school. I recommend incorporating lean proteins, complex carbohydrates and a sprinkle of essential fats into children's back-to-school diets.

Let's take a look at the benefits of these food choices as well as some examples of each.

Lean Proteins: Protein is essential to the growth, repair and maintenance of all body tissues. It also provides a source of energy to help children stay alert during a long school day, helps fight off disease, and keeps hunger at bay between meals.

Eggs are a great way to start the school day with an excellent source of protein. Combine eggs with turkey bacon or sausage for a hearty breakfast or try scrambled eggs in a whole wheat wrap with fresh vegetables. When packing lunch for children, choose lean slices of meat such as turkey, roast beef or ham on whole-wheat bread. For dinner, lean chicken breasts or fresh fish such as tilapia or flounder are great choices. Try cooking with ground turkey rather than ground beef.

Complex Carbohydrates: Complex carbohydrates have numerous health benefits and are good sources of vitamins, minerals, fiber and other nutrients. In addition, complex carbohydrates are also low in calories.

Choosing whole grain breads and cereals is a great way to make sure children are eating enough complex carbohydrates. Fruits contain complex carbohydrates and can easily be packed with a lunch. They also make great after-school snacks. Whole wheat pasta, brown rice, beans, vegetables and potatoes are also rich in complex carbohydrates and can be incorporated into quick, simple dinners.

*Essential Fats: Essential fatty acids are necessary for health, but the body cannot produce them on its own, so they must come from your diet. Essential fats assist with the regulation of blood pressure, liver function and blood clotting. They are also necessary for proper development of the brain and nervous system, the transportation and breakdown of cholesterol, and support healthy skin and hair.

Adding oily fish such as salmon or tilapia to dinner is a great way to make sure children are getting enough essential fats. For those picky eaters that don't like fish, add some walnuts to yogurt or oatmeal for breakfast and incorporate peanut butter into their diet. Leafy green vegetable such as spinach and broccoli also contain essential fats. When cooking, choose extra virgin olive oil.

Resisting the temptation to serve kids pre-packaged food choices this time of the year as schedules become more hectic is also important to remember. Healthy eateries, such as Muscle Maker Grill, can package a quick, great tasting lunch that kids can take to school as well as dinners that can be picked up on the way home from after-school activities.

As a fitness enthusiast, Rod Silva noticed in his 20's that few restaurants offered healthier meal options. He founded Muscle Maker Grill in Colonia, New Jersey in 1995 to provide a nutritious alternative to fast food restaurants. Coming from a family of great cooks, Silva developed signature recipes with health in mind that taste great. Today, Silva's vision has helped make Muscle Maker Grill one of the fastest-growing restaurant franchises in the country.