WANT EVEN MORE HEALTHY IDEAS FROM SHAPE YOUR FUTURE?
As your summertime comes to a close, it’s time to start prepping for another busy school year. From school supplies to new routines, it’s easy to get overwhelmed and fall back into old habits. To help ease the burden, we put all our favorite healthy back-to-school tips in one place!
Here’s your ultimate, and healthy, back-to-school guide!
How To Eat Healthy
Healthy back-to-school tips start with healthy food. Nutrition is the fuel that will get your kids through the long days of learning and help them absorb their lessons.
- Start with breakfast. A lot of learning happens before lunchtime. Kickstarting the day with a healthy and nutritious breakfast gives kids the lasting energy to power through those first few hours of school. Keep their brains engaged with breakfasts like:
- Peanut Butter Energy Bites: Make these sweet and protein-packed bites days in advance and store in the fridge as a grab-and-go option.
- Healthy Egg Bites: Fill a mini muffin tin with eggs and your favorite veggies and store in the freezer for a fuss-free morning.
- Granola Crunch Apple-Peanut Butter Sandwich Wraps: These wraps are customizable for every kid to build their own and eat on busy mornings.
- Overnight Oats: This breakfast is equal parts chilly and hearty. Try one of our favorite recipes or craft your own using fruit, granola and spices.
- Greek Yogurt Breakfast Bark: For a frozen breakfast perfect for hectic mornings, try breakfast bark.
- Banana Oatmeal Pancakes: With just a few ingredients and a little bit of time, you can have healthy pancakes to satisfy the morning hunger.
- Pack healthy, well-balanced lunches and snacks. Ensure your kids get the nutrients they need to concentrate, learn, play and excel throughout the afternoon. Lunch packs are a great way to get your kid involved in the decision-making process and can help you buy foods that work for lunch and mid-day snacks. If your school has allergy guidelines, be sure to check them before your shopping trip. Here are some affordable and healthy back-to-school lunches and snacks to stock your kitchen:
- Baked chicken nuggets
- Turkey slices
- Low fat cheese sticks
- Apple slices
- Grapes
- Whole wheat crackers
- Hard-boiled eggs
- Unsalted nuts
- Clementines
- Berries
- Celery and peanut butter
- Carrot sticks
- Snap peas
- Get creative with after-school snacks. Kids always seem to be hungry after the last bell rings. Instead of relying on vending machines or drive-thrus, keep these healthy back-to-school snacks on hand:
- Stovetop Popcorn: A healthy take on a classic favorite.
- No Bake Blueberry Energy Bites: Sweet, soft and packed with nutrients.
- Yogurt Pops: A frozen treat for hot after-school evenings.
- Smoothie Packs: A premade treat that will energize your kid through practice and rehearsal.
How To Get Active
Did you know adults need 30 minutes of physical activity every day and kids need 60? Daily movement benefits every part of your life, from your physical to your mental health. However, it can be hard to find the time, space and resources to work out during the busy school year. If you can relate, try these tips:
- Move at home with household items and videos.
- Work out at work. If you have a break, take a walk around the building or block. If you only have a few minutes before your shift starts or are in between meetings, try one of these easy moves.
- Move when your kids move. Seize the moments while your kids are at practice or in extracurriculars. For example, if you have a kid on the field, walk around the track or work out on the bleachers. Ask other parents to participate for added fun.
- Get your kids involved. If you have littles at home or free nights with your family, build movement into your schedule. Go on post-dinner walks to catch up and help your food digest, watch active videos together or check out free local activities.
How To Drink More Water
The benefits of drinking water are endless. It keeps you hydrated, aids with digestion, prevents headaches and fatigue and helps you focus! Everyone needs water, no matter their age or lifestyle. Sugary drinks, such as soda, sports drinks and juice boxes, contain high levels of sugar that can slow kids down and lead to other health complications. If your family needs a water refresh, try these tips:
- Find reusable water bottles your kids love and can take to school. Encourage them to decorate it with stickers so it’s easy to spot.
- Set water challenges. For example, see if your kids can finish two full bottles while at school.
- Encourage your kids to choose water over other options at lunch.
If you’re not sure how much water your kids should be drinking, we’ve got you covered:
- Children ages 1-3: 24 oz. per day
- Children ages 4-8: 32 oz. per day
- Girls 9-13: 44 oz. per day; Boys 9-13: 52 oz. per day
- Girls 14-18: 52 oz. per day; Boys 9-13: 72 oz. per day
How To Help Your Kid Get More Sleep
A good night’s sleep is important for a successful day. However, if your kids are having a hard time getting to sleep, here are tips to help.
- Ease into your routine. Good habits don’t happen overnight. As the school year approaches, put your kids to bed 15 minutes earlier every night until school starts.
- Keep screens out of the bedroom. In fact, reduce screen time for a few hours before bedtime to allow your kids’ bodies to relax.
- Create an evening routine. Wind down every night with quiet and relaxing rituals such as reading, taking a bath and picking out pajamas. Stick to it every night — even on weekends.
- Adjust when needed. As you hit daylight savings time, shift your schedule with these tips.
How To Encourage a Tobacco-Free Lifestyle
Along with other habits, living tobacco free is important for a healthy lifestyle. A tobacco-free life not only improves your health but the health of those around you. If you currently smoke, vape or dip, the Oklahoma Tobacco Helpline has FREE resources to help you quit tobacco on your own terms.
As your kids return to school, they are likely to be exposed to tobacco through other kids or parents. It’s important to talk with your kids first to keep their health a priority. Tobacco Stops With Me provides talking points and conversation guides on this heavy topic to have with kids of all ages.
As hectic as it is, the back-to-school season is the perfect time to reset and focus on healthy routines for the whole family. By making nutrition, hydration, physical activity, sleep and tobacco-free lifestyles a priority, you’re setting your kids up for a year full of success!