Busy but Balanced: Back-to-School Nutrition Tips for the Whole Family
Back-to-school season means busy mornings, packed afternoons and lots of snack requests. Whether you’re fueling tiny learners, teens with sports practice, or yourself, balanced nutrition is the key to better focus, energy and mood. Let’s break it down by age group to help your whole crew thrive.
Littles (Preschool-elementary): These tiny tummies need consistency, color and fun. Think frequent meals or snacks every three to four hours that include protein, fiber and healthy fats. Water is better than juice for these little learners. Keep in mind, if your school follows allergen-friendly guidelines, choose sunflower seed butter as a peanut-free alternative to the classic PB&J. Trail mixes can also be made with this consideration in mind by using low-sugar cereals, raisins and popcorn instead of nuts.
Bigs (Tweens, teens and collegiate): Sustained energy and brain food should be the focus for this age range. These young adolescents need complex carbs for school and sports, as well as adequate protein for growth. Encouraging them to meal prep and help in the kitchen during their teen years will help with their independence and cooking skills when they’re off on their own.
Parents and Teachers (Because you matter too!): Fast, satisfying meals are the name of the game when it comes to balanced food options. Breakfast doesn’t have to be fancy -- and yes, you have the time! Pack lunches that you are excited about and plan for a smart snack – not just what the kids left behind.
Planning Ahead: A little planning goes a long way when it comes to eating better, feeling better and staying focused. Here are simple steps to fuel yourself and your crew all school year long:
Make Breakfast Non-Negotiable: Breakfast during the school year should be mandatory because it’s the fuel that powers us through busy mornings, big tests and packed schedules. Making breakfast a requirement doesn’t mean it should be time-consuming. Think about easy, fun and nutritious options like yogurt parfaits made with Activia Proactive yogurt, whole grain waffles with peanut butter, or breakfast burritos. A balanced breakfast helps improve focus, energy and mood, and sets everyone up for a better day.
Lunchboxes That Actually Get Eaten: It’s all about striking the right balance between nutrition and family-approved favorites. Aim for a mix of familiar foods and fun surprises, like turkey and cheese pinwheels, colorful fruit kabobs, crunchy veggies with dip, and a sweet bite like a granola bar or trail mix. Keep portions large enough, textures simple, and include tried-and-true flavors they already like. Packing one guaranteed favorite alongside a new or nutrient-rich option can help encourage variety without the lunchtime stand-off. Pro tip: teachers, you deserve a well-packed lunch that doesn’t come from the vending machine. Use these tips to stock your own lunchbox.
The Snack Attack Strategy: Snacks are essential for energy and mood regulation, especially after school or practice. Aim for a combination of protein and fiber, such as cheese and fruit, trail mix, yogurt and granola, or Jackson’s Veggie Straws and guacamole single cups. Teachers – make sure to stash smart snacks in your desk (hello, almonds and dark chocolate) to beat the afternoon slump.
Create a "Snack Station" at Home: Place baskets in the fridge and pantry and stock them with pre-portioned, balanced choices. This helps everyone make better decisions in a pinch and promotes independence. Choose items like string cheese, fruit cups, nut packs, applesauce pouches and energy bites. Take 15 minutes to prep these stations on the weekend to save you from mid-week chaos.
Dinner Can be Simple: Dinner doesn’t have to be fancy to be healthy. During the school year, it’s all about keeping things easy, balanced and fun for the whole family. Plan simple meals like build-your-own taco bars, sheet pan dinners or breakfast-for-dinner nights. A mix of protein, veggies and whole grains is all you need to fuel growing minds and busy schedules. The real win? Sitting down together, even if it’s just for 15 minutes, to laugh and catch up. Because it’s not about the perfect meal, it’s about making the most of the moment.
The Bottom Line: You don’t have to be perfect, just prepared. Eating better during the school year is all about simple swaps, a little planning and a lot of grace. So here’s to a year of strong starts, smarter snacks and meals that work for the whole crew. For more personalized ideas, contact your Hy-Vee dietitian by visiting www.hy-vee.com/health.
Sheet Pan Pancakes
Serves 10
All you need:
2 cups Hy-Vee whole wheat pancake and waffle mix
1.5 cups Hy-Vee skim milk
2 large eggs
2 tbsp. Hy-Vee canola oil
2 tsp. vanilla extract
1 tsp. ground cinnamon
1 cup desired toppings (berries, chopped nuts, chocolate chips)
All you do:
Preheat the oven to 350 degrees. Line a 15x10x1-inch baking sheet with aluminum foil, spray with non-stick cooking spray and set aside.
In a medium bowl, mix together the pancake mix, milk, eggs, oil, vanilla and cinnamon. Pour the batter into a prepared baking sheet. Use a spatula to spread pancake batter to the edges of the pan.
If desired, sprinkle the tops of the pancakes with desired toppers and bake 10-12 minutes or until the pancakes have risen, the edges pull away from the sides of the pan, and the center has set.
Remove the pan from the oven and cut into 20 pieces.
Recipe source: https://www.hy-vee.com/discover/recipes/sheet-pan-pancakes
