Starting a new school year can mean busy mornings, packed schedules, homework, activities, and not always enough time to think about your health. But staying healthy doesn't require a complicated routine. Small, consistent habits can make a big difference in how you feel throughout the day.
Start Your Day With Breakfast
Eating breakfast helps to jump-start your metabolism so you aren’t craving unhealthy snacks during the day.
Scientific studies show that kids who eat breakfast score higher on standardized tests, develop healthy breakfast habits that carry into adulthood, have better brain function and memory, and show increased focus and attention.
Don't Forget Protein
Try to incorporate at least 6-12 grams of protein into each meal
Some easy sources of protein are: eggs, milk, chicken, and Greek yogurt
Add Fruits & Vegetables
fruits and vegetables are essential for a balanced diet
Fruits and vegetables tend to be low in calories but high in water and fiber, as well as other vitamins
Different veggies offer different benefits, such as carrots supporting vision and sweet potatoes providing fiber for a healthy digestive tract
Stay Hydrated
Choose water instead of sugary drinks, you should aim for 5-12 cups of water a day
water helps to regulate our body temperature, carry nutrients to our cells, and flush out waste products
Make Movement Part of Your Day
Aim to incorporate 60 minutes of intentional movement a day.
Things like walking your dog, playing a sport with friends, dancing to your favorite playlist, lifting weights at the gym or at home, biking around your neighborhood, or hiking a trail
Prioritize Sleep
School-age children should aim for approximately 8-10 hours of sleep
Sleep helps with recovery, focus, mood, and learning
Focus on Consistency, Not Perfection
The goal isn't to have a perfect routine. It's to build habits that help you feel energized, focused, strong, and ready to take on your day.
