September is here and with it comes a new school year. Students across Massachusetts have returned or are returning to school. Colleges and universities have kicked off their semesters. High schools, middle schools, and elementary schools all have classrooms ready for eager learners. Amidst this busy season, it can be hard to make or keep a routine. Maintaining healthy habits, especially when it comes to eating, is difficult when time seems limited.
Meal Time
Meal time can be great for family and friends to bond, but busy families know it can also be stressful. Thankfully, when school is in session, some meals are already set. All schools in Massachusetts that participate in the National School Lunch Program provide free lunch to all students. Participating schools are all public elementary, middle, and high schools, charter schools, and some private schools. Forget about packing lunch everyday. Students receiving free lunch are getting highly nutritious, filling meals that will power their brains and bodies for the whole school day.
Breakfast in the morning can also add stress to busy back-to-school season. Many schools in Massachusetts offer free breakfast in addition to lunch, though this is not universal. Check with your individual school or district to find out if your school is participating in the School Breakfast Program. If you do not have access to free breakfast at school, try some of these easy and/or make-ahead breakfast ideas:
- Fruit Smoothies can be a great start to the day. Use low-fat Greek yogurt to make this even more filling.
- Breakfast Burritos can be made ahead of time and then frozen. When you are in a hurry, take one from the freezer, microwave it for 2-3 minutes, and you can be out the door quickly.
- Overnight Oats are another delicious make-ahead meal. Pull everything together at night, and you can grab your container just before you are ready to leave. Use frozen fruit of any kind and they will be thawed by the morning.
Snack Time
When the school bell rings at the end of the day, hungry kids might be coming through your door. Older kids may be busy with homework, sports, or seeing friends, while younger kids might be excited to play outside if they weather is still nice. To help keep kids satisfied between lunch and dinner, a filling snack is key. If kids are going to reach for carbohydrate-rich foods, such as chips or crackers, make sure they also have something with protein, like cheese, hummus, or nut butter. Fiber-rich fruits and vegetables round out snack time at any age. Remember that formula: grain, protein, and fruit or vegetable combined make the perfect snack. Preparing parts of snacks ahead of time can also ease the stress when hungry kids walk in your home. This could mean pre-slicing fruits and vegetables, portioning out hummus or yogurt, and having foods in easy to reach places for kids to grab and go. Invite your kids to help with this prep work on the weekends, and they will likely be more excited to try new snacks when they arrive home after school.
Play Time
Making sure the family is fed is a huge job on its own. With that in addition to work, parenting, and keeping up with friends and family, physical activity often drops in the priority list. This does not need to be another stressor. In fact, physical activity should be a stress relief! Finding the time to be active does not have to mean going to the gym or dedicating a full hour to an exercise class. It can be a combination of little things. Take the stairs more, go for a walk with the family after dinner, follow along with a free yoga or stretching video in the morning. Find the gaps in your schedule and use those. Even when time is short, it is possible to be active. Any exercise can have benefits for years to come, so get moving in whatever way works for you.
Stay Healthy During This Busy Time
September can be a stressful time for many as schedules shift. Use the resources around you to make your routine easier. School lunches and breakfasts can provide students with highly nutritious foods either for free or at a low cost. The SNAP-Ed recipe page has thousands of ideas for meals and snacks. Explore this website more to find out what Healthy Moves work best for you and your lifestyle.
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