6 Healthy Back-to-School Tips for Kids (That Moms Swear By)
September hits hard, and if you’re anything like me, you’re juggling the usual chaos plus trying to keep your kids healthy, happy, and out the door without having to eat brekkie on the go!
Here are 6 realistic, health-focused tips I’ve used with my own kids to build strong immunity, steady moods, and smoother mornings. Along the way, I’m also sharing a few brands I genuinely love - ones that support our family’s wellness goals without overcomplicating life.
Start with a Balanced Breakfast
Avoid the cereal crash. A protein-rich breakfast (think: eggs, Greek yogurt, or nut butter toast) gives kids the energy they need for focused mornings. Quick trick: if you’re tight on time, opt for a protein smoothie that you can blend in 2 minutes flat and take it on the go!
Upgrade the Lunchbox with Real Nutrition
Sneak veggies into pasta salads, use hummus with crackers and raw veg, or bake mini muffins packed with zucchini or sweet potato. I grab a lot of our healthy lunchbox staples from Well.ca - allergy-friendly snacks, multivitamins, and lunch gear that actually lasts. Quick trick: get the kids involved with lunch prep and they’ll be more likely to eat it!
Support Immunity Without the Fuss
I try to work in foods rich in vitamin C (like kiwi or oranges), zinc (pumpkin seeds, whole grains), and fermented foods like yogurt. Getting back onto a regular routine with probiotics for the kids is key, especially when heading into the classrooms where there are a lot of kids and a lot of of germs. Let’s be honest, the back-to-school season usually means more runny noses, more coughs, and more sick days. Quick trick: Remind your kids about the “no hands to mouth rule” and keep a sanitizer in their back pack!
Hydration > >>
Staying hydrated helps kids stay focused, energized, and less cranky during those long school days. I always remind my girls to sip often, not just at recess! Quick trip: let them choose a fun new bottle they actually want to carry around and have them personalize it in their own way with water-proof stickers!
Keep Afternoons Calm
Overstimulated brains don’t sleep well. We created a short after-school routine: snacks + reading and homework time before heading outside for fresh air in the hood to play with neighbours.
Comfort matters here, so we keep soft basics from Uniqlo Kids in rotation for after-school lounging. Quick trick: we had them create an 'after-school playlist’ that they can listen to while doing their homework. When it’s done, they know it’s time to head outdoors!
Stick to a Consistent Sleep Routine
It’s not just about bedtime, it’s about creating a whole evening rhythm. We start by keeping screens off at least an hour before bed, and using calming scents from Saje to help everyone unwind. Quick trick: We also set a “bedtime countdown” on our Alexa that reminds us an hour before it’s time to sleep, so we’re not scrambling at the last minute. It helps ease the transition and gives everyone time to slow down and settle in.
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Back-to-school doesn’t have to be a sprint to survive. With a few thoughtful shifts and the right tools, this season can be one of calm, health, and connection.
Here’s to raising strong, kind, resilient kids, and maybe even enjoying your coffee while it’s still hot. ☕💛
xo,
Trisha
