7 Ways to Keep Kids Healthy as They Head Back to School

‘Boogie Boys’ starting school this year!

1. Feed Their Bodies Right

A balanced diet rich in fruits, veggies, whole grains, and lean proteins powers both immune health and classroom performance. Skip the sugar-heavy snacks and try fun breakfast ideas like yogurt parfaits, veggie “tortilla pizzas,” banana-oat pancakes, apple–peanut butter sandwiches, or fruit-and-milk smoothies. 

2. Hydration Is Key

Even mild dehydration affects energy and attention spans. Encourage kids to sip water throughout the day—especially when they’re active. If plain water doesn’t tempt them, jazz it up with fruit slices or turn juice into popsicles. (Avoid sugary sports beverages unless a doctor says they’re needed.) 

3. Prioritize Quality Sleep

Growing bodies need sleep—most school-aged kids should get 9–12 hours each night. Create a calming bedtime routine, limit digital screens before bed, and watch for signs like irritability, poor focus, or sluggish mornings. Consistent sleep supports better mood, learning, and immunity. 

4. Keep Moving

Physical activity isn’t just good for the body—it’s a brain booster. From backyard obstacle courses and family bike rides to playful “animal races” or dance parties, keeping kids moving helps improve focus, coordination, and confidence. 

5. Instill Smart Hygiene Habits

Clean habits are your front line against sniffles. Teach kids to wash their hands before meals, after using the bathroom, and post-play. Stick to dental routines, bathe regularly, use tissues or elbows to sneeze, and avoid sharing personal items like combs or hats. Stay up to date with medical and dental visits and vaccinations, too. 

6. Support Mental and Emotional Health

School brings excitement—and sometimes stress. Make space for children to express emotions. Listen actively, use “feeling words,” validate their experiences, and model calm behavior during challenges. Encourage creative outlets like drawing or storytelling to help them process emotions. 

7. Limit Screen Time to Boost Health

Unplugged time matters. Set daily screen-free zones for outdoor play, reading, or family games, and supervise what they see online. Reducing screen use not only supports better sleep and posture but also boosts attention and mood. 

Final Thought

Back-to-school season is the ideal time to reboot family wellness habits. A few simple routines—nutritious meals, consistent sleep, daily movement, healthy hygiene, emotional check-ins, and mindful screen limits—can make all the difference for your child’s well-being