Back to School Health Tips: Nutrition, Exercise, and Sleep

Back to School Health Tips: Nutrition, Exercise, and Sleep - Trace Minerals

It's that time of year again—backpacks, school buses, and the smell of freshly sharpened pencils filling the air. As our little ones head back to school, their health remains our top priority.

We all know that a healthy child is a happy child, and a happy child is more likely to succeed both academically and personally. So, let's discuss the three pillars of health that can set our kids up for a fantastic school year: Nutrition, Exercise, and Sleep.

We're here to share some actionable tips that you can easily incorporate into your family's routine. 

Nutrition: Fueling Those Growing Minds and Bodies

Importance of a Balanced Diet

First up, let's talk about nutrition. We've all heard the saying, "You are what you eat," right? Well, it's especially true for our kids.

A balanced diet is crucial for their physical and mental development. Proper nutrition can help them concentrate better in class, boost their immune system, and even improve their mood.

Breakfast Ideas

Ah, breakfast—the most important meal of the day! But let's be real, mornings are hectic. Between getting everyone dressed and making sure homework is in the backpack, who has time for a gourmet meal? Here are some quick and nutritious breakfast ideas that even the busiest of moms can manage:

  • Overnight oats with fresh fruit and a dollop of yogurt
  • Whole-grain toast with avocado and a sprinkle of chia seeds
  • Smoothies packed with greens, a banana, and a splash of almond milk

These options are not just delicious but also filled with the nutrients your kids need to kickstart their day.

Lunchbox Essentials

Now, let's move on to the midday meal. Packing a lunchbox can feel like a daily puzzle—what to include that's both nutritious and something they'll actually eat? Here's a simple formula: protein + fruit + veggies + whole grains.

  • Protein: Think turkey slices, grilled chicken, or even a hard-boiled egg.
  • Fruits: Apple slices, grapes, or a small banana are always hits.
  • Veggies: Baby carrots, cucumber slices, or cherry tomatoes add that crunch.
  • Whole Grains: Opt for whole-grain bread, brown rice, or whole-wheat pasta.

I've found that when I stick to this formula, not only does the lunchbox come back empty (success!), but my kids also seem to have more consistent energy throughout the day.

Snacks and Hydration

Last but not least, let's talk snacks and hydration. Kids are always on the go, and they need snacks that can keep up with them. Some of my go-to options are:

  • Nut butter and banana slices
  • Greek yogurt with a drizzle of honey
  • Trail mix featuring nuts and dried fruits

As for hydration, water is always the best choice. I like to send my kids to school with a refillable water bottle to remind them to drink up throughout the day. If your child isn't a fan of plain water, try adding our Power Paks that promote optimal hydration and energy and are available in 17 great tasting flavors.

So there you have it, moms! Some quick tips to keeping your kids well-nourished as they head back to school. Remember, a little planning goes a long way, and your kids will thank you for it—maybe not today, but definitely in the long run.

Exercise: Get Those Little Bodies Moving!

The Role of Physical Activity

Physical activity plays a crucial role in the overall well-being of children, serving as a cornerstone for both physical and mental health. Regular exercise helps in the development of strong bones and muscles, aids in weight management, and promotes cardiovascular fitness.

Beyond the physical benefits, exercise also has a significant impact on a child's mental state. It can improve mood, boost self-esteem, and enhance cognitive functions like focus and memory.

Physical activity is also a natural stress-reliever, helping kids manage the pressures of school and social interactions. In essence, exercise is not just about keeping kids physically fit; it's an integral part of their holistic development.

After-School Activities

So, what are some ways to get our kids moving after the school bell rings? There are plenty of after-school activities that can keep them active and engaged. Whether it's organized sports like soccer or basketball, dance classes, or even martial arts, the options are endless.

If organized activities aren't your family's thing, that's totally okay! Even simple games like tag or frisbee in the yard can get their heart rates up.

Exercise at Home

But what about those days when after-school activities just aren't in the cards? Or maybe you're dealing with a rainy day that keeps everyone indoors. No worries, you can still keep the kids active at home. Here are some ideas:

  • Family walks after dinner: A great way to digest and catch up on everyone's day.
  • Dance parties: Crank up the tunes and let loose in the living room.
  • Home workout routines: There are plenty of kid-friendly workout videos online that can get everyone moving.

I've found that making exercise a family affair not only keeps us all healthy but also provides some quality bonding time.

So, there you have it—a quick rundown on keeping your kids active and engaged, whether they're on the soccer field or in your living room. Exercise is a vital part of their well-being, and it's easier to incorporate than you might think.

Sleep: The Unsung Hero of Health

Why Sleep Matters

Okay, let's talk about the third pillar of health—sleep. I know, I know, it's something we all wish we had more of, especially moms! But it's not just us; our kids need quality sleep too.

Adequate sleep is essential for everything from cognitive function and focus to emotional well-being and even immune health. I've noticed that when my kids get a good night's sleep, not only are mornings less grumpy, but they also seem to have a better handle on their emotions and schoolwork. It's like they're different kids!

Creating a Sleep-Friendly Environment

So, how can we ensure our little ones are getting the rest they need? First, let's talk about creating a sleep-friendly environment. This means a cool, dark room free from distractions like electronics. We've invested in blackout curtains, and it's made a world of difference.

Also, consider a white noise machine if your home tends to be a bit noisy. My kids love theirs, and it helps drown out the sounds of the dishwasher or late-night TV that might otherwise keep them up.

Sleep Schedule

Last but definitely not least, is the importance of a consistent sleep schedule. Kids thrive on routine, and sleep is no exception. Try to keep bedtime and wake-up times consistent, even on weekends.

We've implemented a bedtime routine that includes no electronics, reading and some quiet time, and it's been a game-changer. It signals to their bodies that it's time to wind down and prepares them for a restful night's sleep.

Trust me, a well-rested child is a happier, healthier, and more focused child. And let's be honest, a well-rested child usually means a well-rested mom, and we could all use a bit more of that, couldn't we?


And there you have it! Tips for setting your kiddos up for a healthy and successful school year. From nutritious meals and snacks to keeping them active and ensuring they get the rest they need, these tips are your go-to playbook.

Remember, you've got this! Your active role in their well-being today sets the stage for their healthy habits in the future. Here's to a fantastic school year filled with learning, growth, and of course, lots of love and good health!

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