The transition from summer break to the school year is a big shift for kids—and for parents, too. After the summer months of late nights and relaxed routines, the shift back to classrooms and a school routine can take a toll on their health.
Establishing healthy routines at the start of the school year is so important. Kids’ immune systems are under more stress as they’re exposed to new germs, navigating different sleep schedules, and adjusting to daily structure again.
A healthy child is of course less likely to get sick. Plus, healthy kids are more focused, energized, and in better moods, which in turn makes learning – and life– a lot easier.
This guide will explain how parents can set their kids up for a strong, healthy start this school year.
Why Health Routines Matter During the School Year
Kids thrive on structure. When school resumes after a summer of relaxed schedules and later bedtimes, sticking to a routine can help anchor kids physically and emotionally.
Having consistent meals, regular bedtimes, and routines around activities and extra-curriculars can help support their immune systems and keep energy levels steady. This means fewer sick days, stronger attention spans in class, and an easier time handling the stressors that naturally come with school.
While it may seem overwhelming to start tackling a routine after summer, the good news is that with a bit of planning, routines can easily adapt to busy lifestyles.
Focus on Nutrition First
The food kids eat influences everything about how they feel, learn, and move throughout the day. A balanced diet provides steady energy, supports growth, and keeps their immune systems strong. Nutrition is truly the foundation of every other healthy habit. The following sections will outline some key areas to focus on when it comes to kids’ nutrition.
A Protein-Powered Breakfast Sets the Tone
Breakfast really is the most important meal of the day, especially for kids. After a good night’s sleep, kids’ brains and bodies require fuel to focus, move, and grow.
Starting the day with protein in particular can help prevent mid-morning energy crashes and allows them to stay focused in the classroom.
Luckily, no parent needs to whip up anything super elaborate. Simply stick to a few go-to options that provide good nutrition and are easy to put together.
Here are a few good protein-rich and nutrient-dense breakfast options for kids:
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Scrambled or hard-boiled eggs with toast and fruit
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Greek yogurt with berries and granola
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Smoothies with milk or yogurt, fruit, and nut butter
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Whole grain toast with nut butter and banana
When kids head off to school after having eaten a balanced breakfast, they will be much better equipped to have a successful day.
Lunches That Fuel, Not Crash
After a balanced breakfast, the next time kids are eating is likely not until lunch. What kids eat for lunch at school can truly make or break their energy levels for the rest of the day.
Lunches that are high in refined simple carbohydrates or processed snacks can lead to blood sugar crashes. Blood sugar spikes and crashes can leave kids feeling sleepy and even irritable.
Aim for balanced lunches that contain a combination of complex carbohydrates, protein, healthy fats, and fruits or veggies.
Here’s a simple formula for a balanced school lunch:
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Protein: turkey, chicken, tuna, cheese, hummus, beans
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Complex Carb: whole grain bread, brown rice, pasta salad
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Veggies/Fruit: carrot sticks, bell pepper slices, apple, grapes
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Healthy Fat: avocado, nuts, seeds
Processed snacks aren’t completely off-limits, but it’s not necessary to have processed snacks all of the time. Try swapping chips for popcorn, cookies for fruit, or candy for a homemade trail mix with nuts and dried fruit. These small swaps add up over time
Vitamins That Support Immunity and Energy
In addition to ensuring kids get a healthy balanced breakfast and lunch with a variety of carbohydrates, proteins, and fats, it can also be helpful to intentionally bring in other nutrient-dense food sources.
Aim to regularly include foods that are high in vitamin C to help fight off colds and infections. Some good dietary sources of vitamin C include oranges, strawberries, bell peppers, and kiwis.
Also aim to incorporate sources of calcium and Vitamin D to support bone health and the immune system. Choosing a variety of dairy sources, fortified cereals, and eggs can help kids get adequate calcium and vitamin D.
Lastly, iron is vital for kids’ concentration. Iron is found in both animal and plant foods but some of the best sources include spinach, beans, red meat, and fortified cereals.
If you’re concerned that your kid is not getting adequate nutrition, you may choose to supplement with multivitamins to help them meet their needs.
Hydration is Just as Important
Don’t forget about the importance of hydration once the school year hits. If kids are dehydrated they can feel tired or easily distracted. Pack your kid a reusable water bottle and encourage refills during the school day.
Instead of drinking sugary juices and sports drinks, it’s best to rely on water for day-to-day hydration. Juices and sports drinks can be reserved for special occasions or during sports practice.
Keep Them Moving - Even on Busy Days
Daily movement is essential for growing kids, although on busy days it can be difficult to find the time. Luckily, kids don’t need hours of exercise and truly a little goes a long way.
Small Bursts of Daily Activity
Daily movement can be broken up into small chunks, and it totally doesn’t have to look like traditional “exercise”.
For example, try walking or biking to school, playing a quick game of tag in the yard, or playing 20 minutes of soccer before sitting down to do homework. The goal is for kids to be having at least 20-30 minutes of moderate activity on most days.
Even just 20 minutes of movement daily has been shown to positively impact mood, muscle health, and sleep quality.
Make Screen Time the Exception, Not the Norm
While screens are everywhere these days, they shouldn’t become the default after school as screens can easily replace time that could be spent playing or moving.
It’s best to set reasonable time limits for screens and encourage alternative activities such as playing outside, dancing, or taking family walks after dinner for example.
Kids will be more likely to use less screens and move more if this balance is modeled by a parent.
Don’t Overlook Sleep and Stress
While of course nutrition and exercise are key to a healthy routine, it’s also vital to help kids manage their sleep and stress.
Without enough rest and healthy coping strategies, even the best diet and activity routine won’t fully support their growth, learning, and emotional well-being.
Protect Bedtime Like You Protect Nutrition
Sleep is just as critical as nutrition for kids’ growth, immune health, and learning. It’s recommended that school-age children get about 8–10 hours of sleep each night. Consistent bedtimes and wake-up times—even on weekends—help regulate their internal clocks.
To support good sleep, create calming evening routines:
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Turn off screens an hour before bed
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Dim lights and read together
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Encourage relaxing activities like drawing or listening to music
When kids are well-rested, they’re more resilient, less moody, and better able to concentrate.
Help Kids Manage Anxiety Naturally
It’s common for kids to experience some nerves as the school year begins. There are many new experiences – new teachers, classrooms, classmates, and schedules, all of which can feel overwhelming.
Encourage kids to speak about their feelings and help normalize the nerves that come along with fresh starts.
You can implement coping tools like deep breathing, stretching, or mindfulness exercises to help kids self-regulate. Parents can also help by modeling calm responses to stress.
Quick Parent Checklist for a Healthy School Routine
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Stock nutrient-rich breakfast and snack options
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Pack a water bottle daily
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Prioritize at least 8-10 hours of sleep
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Keep hand sanitizer in the backpack
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Model healthy habits at home
