With summer winding down and after endless fun-filled beach days, long afternoons by the pool, and more ooey-gooey marshmallows that I’d like to admit, I’m so ready for the school year to begin. Like most parents, I tend to slip out of our typical routine during the summer, with later bedtimes, flexible screen time rules, and a more relaxed approach to healthy habits (hey, it’s summer!).
But once school rolls around, I know it’s time to reset and tighten things back up. It’s the perfect time to set kids up for success with a few practical, easy-to-follow tips that make healthy habits doable for the whole family. Read on for my 4 practical back-to-school health tips to help kids feel their best and give parents one less thing to stress about.
1. Double down on sleep schedules
When the kids’ sleep schedules are off, everything is off. Moods tank, mornings turn chaotic, and suddenly everyone’s running on fumes. Getting back to a consistent bedtime routine is one of the simplest ways to set the tone for a new school year. Plus, healthy sleep hygiene can improve kids’ sleep quality, strengthen their immune system, support better behavior, and give them a better shot at performing at their best in school.
If you’re looking to spruce up bedtime routine, here are some ways to make their sleep environment more peaceful and sleep-friendly:
- Dim the lights or use a nightlight: Helps set a calm, sleepy mood.
- Install blackout shades: Keep early morning or late evening light out for a more consistent sleep schedule.
- Add a sound machine: Blocks outdoor noises, distractions, older siblings, or rowdy pets.
- Turn off screens at least an hour before bed: Screens can stimulate the brain and make it harder to wind down.
- Stick to reading before bed: A calm activity that helps kids relax and creates a cozy bonding moment.
2. Invest in quality lunch gear
Most of the time, when my kids come home with uneaten lunches, it’s not because they aren’t hungry. It’s because the food got soggy, squished, or turned into a sad brown mush no one would eat (and honestly, can we blame them?). Upgrading your lunch gear can make a huge difference and ensures kids actually eat, stay energized, focus in class, and avoid those dreaded hangry meltdowns.
- Sturdy lunchboxes or bento boxes: Tight-fitting lids keep everything in its place so sandwiches don’t get squished and fruit doesn’t leak into crackers.
- Temperature controlled containers or lunchboxes: To keep cold food cold and hot food hot. Because no one wants a warm yogurt cup or an ice-cold chicken wrap. This can be particularly helpful if you live in extreme climates.
- Mini leak-proof containers: Perfect for dressings, dips, or sauces without the fear of them spilling over into everything else.
- Ice packs: A must-have for keeping food fresh until lunchtime rolls around or if their lunchbox isn’t insulated.
- Stainless-steel and leakproof water bottles: Durable, easy-to-clean bottles that don’t leak (because backpacks + water leaks = disaster), and keeps water cold.
3. Escape pesky back-to-school bugs
The start of the school year also means one thing: germs, germs, germs, and more germs. Crowded classrooms, poor handwashing habits, and kids sharing snacks make schools prime breeding grounds for illness. This is the perfect time to have a chat with your kids about how to keep themselves (and your family!) healthy.
The easiest way to sidestep sickness is proper handwashing. Unfortunately, many kids forget, skip soap, or don’t wash thoroughly. The trick is to make handwashing a fun activity so it becomes a sustainable habit. Here are some fun ways to get kids excited about handwashing:
- Give them their own special soap: Colorful, sparkly, or foaming soap makes handwashing something to look forward to.
- Use a sticker chart or reward system: Track each handwashing session and celebrate progress with a small prize.
- Attach mini hand sanitizer to their backpack: A fun, convenient way to keep hands squeaky clean when sinks aren’t nearby.
- Teach proper technique with a rhyme or song: Turn scrubbing nails, between fingers, and wrists into a fun and memorable routine.
- Give them a fun timer: Use an hourglass or mini stopwatch to make washing hands for the full 20 seconds playful and visual.
4. Serve immune-boosting foods
Speaking of germs, good nutrition plays a significant role in keeping kids’ immune systems strong and ready to fight whatever bugs come their way. Small tweaks to meals and snacks can make a big difference. Here are some of the top immune-boosting foods to keep stocked in your kitchen:
- Greek yogurt: Yogurt is one of the best food sources of probiotics, the “good bacteria” that keeps our gut and immune system strong. You can serve Greek yogurt parfaits (layers of yogurt, fruit, and granola) for breakfast or pack a Little Spoon YoGos (whole milk Greek yogurt and fruit blend) in their lunchbox for a convenient and tasty probiotic boost.
- Dragon fruit: Loaded with vitamin C (about 8 mg per cup, nearly half of a toddler’s daily need), an antioxidant that helps protect cells from damage caused by harmful compounds. Try frozen dragon fruit in smoothie bowls, overnight oats, or a Little Spoon Paradise Punch pouch, with pitaya and guava which are both high in vitamin C.
- Spinach: Rich in vitamins A, C, K, iron, and fiber, spinach supports overall immune function. If kids aren’t keen on plain leaves, incorporate it into kid-friendly dishes—blend it into pancakes or muffins, cook it into meals, or try Little Spoon’s Spinach and Cheese Ravioli, which has spinach stuffed right into the ravioli (yum!).
- Chicken: High in vitamin B6, which helps support immune cells and overall immune function. Use in kid-friendly recipes like chicken tacos, mini chicken sandwiches, or baked chicken nuggets.
- Pumpkin: This vibrant winter squash is loaded with nutrients, including fiber, protein, and iron. Just one cup of canned pumpkin contains about 7 grams of fiber, 2.5 grams of protein, and 3 mg of iron. Pumpkin is also rich in vitamins A and C, which play a crucial role in strengthening the immune system. You can add canned pumpkin to banana bread, stir it into homemade tomato sauce, or enjoy it in snack form in Little Spoon’s Pancake Party Veggie Loops, Mango Coconut Chia Pudding pouch, and Strawberry Bananza Yogo pouch. If you’ve got a tiny tot in tow, give Carrot, Apple, Buckwheat, Pumpkin Seed + Cinnamon and a try.
- Immune Support pouches: Little Spoon offers Immune Support pouches packed with immune-supporting nutrients, like vitamin C, zinc, magnesium, potassium, manganese, and copper. Keep a few in the fridge when you feel the school bugs going around or toss them in lunchboxes if you want to be one step ahead.
Putting it all together
Back-to-school season can feel overwhelming, especially when your kids’ health is at stake. But small, practical changes go a long way in keeping kids healthy, happy, and ready to learn. Implementing these four hacks is just the start and helps set the stage for a smoother, more energetic school year, for both kids and parents. Remember, consistency is key, and don’t stress if things aren’t perfect. Here’s to a school year packed with giggles, growth, and plenty of healthy, happy vibes—you’ve got this.
