How to Promote Healthy Habits for Your Kids at Home and School

The class bells are ringing, the school buses have hit the pavement, and before you know it, the leaves will start to turn. Yes, it’s that time of year again—already! School’s in session for some, and fast approaching for others, which means summer is coming to an end.

Even if the kids indulged in a few too many campfire s’mores, and rarely hit the sheets before midnight, it’s not too late to start reintroducing healthy habits. The start of the school year is a great time to make that transition back to normalcy.

Use this handy dandy timeline to help your kids maintain a healthy lifestyle at home and at school.

7:00 am - 8:00 am: Breakfast

Start your child’s day off right, with a healthy breakfast. If you have a grumpy Gus—good news—breakfast reduces crankiness and gives them a boost of energy in the morning. It also sharpens their focus for the classroom and can prevent overeating during other meal times.

Step away from the Pop Tarts! We know the mornings can be busy, but there are plenty of quick and easy breakfast options they can enjoy on the way to school.

  • Oatmeal
  • Greek yogurt with fresh fruit
  • Boiled Egg & whole grain toast
  • Avocado Toast with Egg

12:00 pm - 1:00 pm: Lunch

It’s probably easiest to send them to school with a Lunchable and a bag of chips, but we all know that’s far from the healthiest option. There are plenty of delicious lunch ideas out there that will keep your child energized while making their friends frown at their cardboard crackers and processed cheese.

Here are a few quick and easy lunch suggestions.

  • Turkey and Spinach Roll ups with sweet potato chips & grapes
  • Lettuce wraps with grilled teriyaki chicken & a tangerine
  • Whole grain peanut butter and jelly sandwich with banana and carrot sticks

3:30 pm: After-School Activity

Sports and activities like basketball, dance, karate, and gymnastics are a great way to keep your children active after sitting at a desk all day. They also help them to remain disciplined and teach time management at an early age. Be sure they stay hydrated and eat a nutritious afternoon snack to keep up their energy and blood sugar levels.

6:00 pm: Dinner

Your family has been apart for the entire day, so dinner is a chance to get everyone together and catch up. Use this as an opportunity to find out what’s going on at school, and how your kids are doing in their chosen activities. If your children aren’t big on sharing, try acting casual. Signs of prying can potentially cause them to shut down, especially if they’re teenagers.

Here are a few dinner ideas your family may enjoy:

  • Salmon, brown rice & snap peas
  • Oven “Fried” chicken, sweet potato fries & corn on the cob
  • Steak, cauliflower rice & sautéed spinach
  • Shrimp and Quinoa

8:00 pm - 9:00 pm: Bedtime

Ensure your children get about 7-8 hours of sleep, so they have the energy to tackle another 6-hour school day.

The healthy food fun doesn’t stop here. Learn how cooking with garlic can change your life.

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