Get your kids back to a school schedule

The transition from long, unstructured summer days back to the routine of school can be a challenge for both children and parents. As the first day of school approaches, families often face the task of reestablishing routines around bedtime, wake-up times, meal planning, and after- school activities. Ensuring a smooth transition is essential for setting your child up for academic success and emotional well-being. A key component in this transition is not just about sleep schedules and homework but also supporting your child’s health with balanced nutrition— including wholesome snacks.

Back to school tips

School bells are ringing again! It is time to change routines from sleeping late on summer mornings to getting up earlier and getting ready for school. Whether your child is going to school for the very first time or is a returning student, there are things you can do to make school a good experience for him or her.

• Get plenty of sleep. Young children may need 10-12 hours of sleep for adequate rest. Older children need at least 8 hours sleep. Implement a consistent schedule for both bedtime and morning wake-up to promote optimal daily functioning.

• Begin the morning with breakfast. Research shows breakfast is important for a child’s motivation and success in school. Breakfast can be a variety of foods, not necessarily traditional breakfast foods. Just keep it low in fats and sugars.

• Have school supplies and materials organized to avoid a frantic, last-minute search as you head out the door in the morning.

• Convey a positive attitude about school. Children pick up on attitudes of parents.

• Know your child’s teacher. Learn what is expected of the child in the classroom.

• Praise your child for the good things he or she has done. More can be gained by accentuating the positive rather than the negative.

• Spend some time with your child each day to learn what is happening at school and with homework.

• Help your child cope with occasional frustrations and disappointments at school. Learning to cope with all kinds of experiences prepares your child to deal with stress in life.

Keep these tips in mind as you begin the new school year with your child. With a regular routine and your positive support, this can be a good school year.

Making Nutrition a Priority: The Role of Healthy Snacks Good nutrition is vital for children’s growth, cognitive development, and overall health. After-school snacks are an important opportunity to refuel kids’ bodies and brains until the next meal. A healthy snack should provide a balance of carbohydrates, protein, and healthy fats to keep energy levels steady.

Tips for Healthy Snacking

• Choose whole, minimally processed foods like fruits, vegetables, whole grains, nuts, and yogurt.

• Avoid snacks high in added sugars, artificial flavors, or empty calories.

• Pair different food groups together for a balanced snack, for instance, fruit with cheese, or whole-grain crackers with hummus.

• Get your kids involved in planning and preparing snacks to encourage healthy choices and independence.

Sample Healthy Snack Recipe: No-Bake Energy Bites

These nut-free energy bites are easy to make, perfect for after-school hunger, and can be customized with your child’s favorite ingredients.

• 1 cup rolled oats (gluten-free, if needed)

• 1/2 cup sunflower seed butter (or other seed or nut butter if allergies are not an issue)

• 1/3 cup honey or maple syrup

• 1/3 cup mini chocolate chips or dried cranberries

• 1/4 cup ground flaxseed (optional, for added fiber)

• 1 teaspoon vanilla extract

• Pinch of salt Instructions:

• In a large bowl, combine the oats, sunflower seed butter, honey/maple syrup, chocolate chips or cranberries, ground flaxseed, vanilla extract, and salt.

• Stir well until the mixture comes together. If it’s too sticky, add a little more oats; if too dry, add a bit more seed butter.

• Chill the mixture for 20–30 minutes in the fridge to make rolling easier.

• With clean hands, roll the mixture into 1-inch balls. Place on a baking sheet lined with parchment paper.

• Store in an airtight container in the refrigerator for up to one week.

These energy bites offer a satisfying combination of complex carbohydrates, protein, and a touch of sweetness— perfect for busy afternoons or as a lunchbox treat.

Additional Tips for a Smooth Back-to-School Transition

• Start positive conversations about the new school year. Talk about friends, favorite subjects, and what your child is looking forward to.

• Visit the school before the first day to familiarize your child with the building, classroom, and teacher if possible.

• Encourage your child to express any worries and address their concerns with reassurance and empathy.

• Prepare school supplies and outfits in advance to minimize morning stress.

• Model a positive attitude about school and routines— children often reflect their caregivers’ outlook.