A “Back to School Basics” guide for busy parents can focus on quick and practical strategies that make healthy eating and exercise manageable, even with the chaos of school routines.

Back to School Basics for Busy Parents: Eating Well and Staying Active

1. Meal Planning Made Simple

• Batch Cook on Weekends: Use Sundays to cook large batches of proteins, grains, and veggies that can be mixed and matched throughout the week. Think of it as your meal-prep power hour.
• Keep it Basic and Balanced: Focus on simple meals that have a protein, veggie, and a healthy fat. For example, grilled chicken, roasted veggies, and avocado.
• Use a Weekly Menu Board: Display a weekly menu on a whiteboard or a sticky note on the fridge. It keeps you organized and can help your kids know what to expect, reducing the “what’s for dinner” chaos.

2. Snack Smarter

• Pre-Portion Snacks: Keep healthy snacks like nuts, fruits, yogurt, or cut-up veggies in grab-and-go portions. It saves time and prevents mindless eating.
• Involve the Kids: Let your kids choose and prep their snacks from a selection of healthy options. This empowers them and saves you time.

3. Quick and Effective Workouts

• 10-Minute Movement Bursts: When you can’t find a solid 30-minute block, break it down into 10-minute bursts. Do squats, push-ups, or a quick jog in place. Every bit adds up!
• Family Fitness Time: Turn family time into active time. Go for evening walks, play a game of tag, or have a dance-off in the living room. It doesn’t have to be structured; the goal is to move.
• Morning Stretch and Strength: Set the tone for your day with a quick morning routine of stretching and bodyweight exercises. Even 5 minutes can make a difference!

4. Make it a Routine, Not a Task

• Schedule Your Workouts: Put workouts on your calendar like you would any other appointment. Consistency is key, and seeing it written down helps make it happen.
• Meal Prep Routine: Same goes for meal prep. Block off time each week, even if it’s just 30 minutes, to get ahead of the week’s meals.

5. Keep Hydration in Check

• Water Bottles for Everyone: Make sure each family member has a reusable water bottle that they take everywhere. Staying hydrated is often overlooked but crucial for energy levels and focus.

6. Mindset: Progress Over Perfection

• Be Flexible: Life happens, especially with kids. If you miss a workout or grab a less-than-ideal meal, don’t stress. Just get back on track at the next opportunity.
• Celebrate Small Wins: Did you manage a healthy breakfast despite the morning rush? Got in a quick workout? Celebrate it! Small wins lead to big changes.