Content Blog: Back-to-School Prep: Healthy Lunch & Wellness Tips for Kids
The start of a new school year means new routines, new friendships, and fresh opportunities for learning and growth. Alongside the excitement, the back-to-school season brings busy mornings, seasonal weather changes, and more exposure to illness, allergens, cleaning products, and other environmental factors in the classroom.
Getting sick when starting back to school is incredibly common. In fact, most school-aged children will develop the common cold symptoms at least 6-8 times per year, most frequently during the fall and winter seasons when the school year begins.
While common childhood illness is a usual part of building a strong immune system, practicing healthy habits can help reduce both the frequency and severity of sickness for our children.
At Grove Health Pediatrics, we believe a successful school year starts with supporting every aspect of your child’s whole-body wellness, including their physical, emotional, and social health.
This article will discuss pediatric-recommended ways to integrate holistic wellness into your family’s daily routine, helping them thrive in every season. With these few simple back-to-school health tips, you can set your child up to stay energized, healthy, and happy all year long.
Healthy Routines to Keep Kids Well
Strong, consistent daily habits are key when it comes to children’s wellness. These simple, evidence-based routines can help support their physical health, emotional balance, and school success:
1. Prioritize Sleep
A steady sleep schedule helps kids stay focused, boosts immunity, and improves mood. It is recommended that children between the ages of 3-12 sleep an average of 9-13 hours each night for optimal health outcomes.
Remember, consistency is key, so try to stick to the same bedtime— even on the weekends.
2. Make Time for Outdoor Play
Getting outside on a regular basis is one of the most important ways you can support your child’s overall wellness. Fresh air, sun exposure, and physical activity are proven to support healthy immune function, reduce stress, and improve sleep quality.
In our culture today, children are spending significantly less time outdoors. In fact, the average American child spends 5-8 hours in front of a screen, but only spends 4-7 minutes outside per day.
The National Resource Center for Health and Safety in Child Care and Early Education recommends children get at least 60 to 90 minutes of outdoor play every day. Not only does regular outdoor play support children’s physical and mental health, it also encourages more creative, unstructured play, helping to build confidence and self-esteem.
3. Support Emotional Well-Being
The shift from summer to school can be stressful. Taking the time each day to connect with your child works wonders on supporting their social and emotional health. There are many easy ways you can make this connection part of your daily routine:
Ask Them How They Are Feeling: Take a few minutes each day to ask them about their day and check-in with how they are feeling. Encouraging them to share the “highs and lows” of their day is a great way to help them reflect and share their emotions.
Spend Time Together: Sharing one-on-one time together is another important way you can support your child’s emotional health. Read a book, take a walk together, or join them in doing one of their favorite activities to encourage daily connection.
By making space for conversations and shared time each day, you’re not only strengthening your bond, but also giving your child the tools they need to manage stress and thrive emotionally.
Healthy Lunches That Fuel Learning
Another important way you can boost your child’s immunity and support healthy brain function is to offer nutritious meals options. Packing a balanced lunch helps your child power through the school day without energy crashes. Aim to include these food groups:
Protein: Turkey roll-ups, hard-boiled eggs, hummus, or nut-butter are all healthy options that promote fullness.
Healthy fats: Foods such as avocado slices, nuts, and seeds are filled with healthy fats that take longer to digest, keeping your child full of energy.
Fiber-filled fruits & veggies: Including colorful produce, such as apple slices, carrot sticks, and cucumber rounds, provides essential vitamins and minerals for a strong immune system.
Whole grains: Also full of vitamins and minerals, whole grain options, like whole-wheat wraps, brown rice, and quinoa encourage healthy development.
Supplements We Recommend for Back-to-School Wellness
When paired with a healthy diet and routine, certain supplements can help support your child’s immune system. Some of our favorites at Grove Health Pediatrics are:
Dr. Green Mom Vitamin C
Klaire Labs Children’s Chewable Probiotic
ViraKid by Orthomolecular
Carlson’s Kids Cod Liver Oil
BioGaia Elderberry
Xlear Nasal Spray
Umcka Kids Cough and Cold Relief Syrup
Several of these supplements are available in our office, or can be purchased through Fullscript.
Start the School Year Strong
With a focus on healthy routines, balanced nutrition, and immune support, you can help your child thrive in the classroom and beyond.
At Grove Health Pediatrics, we believe in taking a whole-body approach to support children’s wellness. Whether you need personalized supplement recommendations, nutrition tips, or support for your child’s overall well-being, we’re here to help.
Call us today to schedule an appointment and give your child the tools they need for a healthy, happy school year.
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Thank you for being a part of the Grove Health community! We’re honored to support your family’s health and wellness. Stay connected with us through our monthly newsletters and blog posts—we love sharing helpful tips and inspiration with you.
At Grove Health, our mission is to provide thoughtful, compassionate care that supports the whole child and empowers families. Your trust in us strengthens that mission, and we’re so grateful to walk alongside you on this journey.
With Gratitude,
The Grove Health Pediatrics Team
