Get Prepped for School

Focus on healthy eating habits and hydration 

Infants’ bodies are 75 percent water, and water comprises 55 percent of an older adult’s body weight.  Staying hydrated helps us digest our food, carry nutrients throughout the body, control our body temperature and blood pressure, and reduce the risk of heat strokes.

Eating healthy is an important part of maintaining our bodies. Since back-to-school often means packing daily lunches, planning meals and snacks for the week can lead to healthier choices and less last-minute stress over what to eat.

Try 

Grain Berry Cereal 

Available in 6 delicious flavors, this healthy cereal makes your mornings stress free.

Children and adolescents (ages 4-17)

Children need about 7 to 9 cups of fluids per day.

Kids don’t always have long lunch breaks, so packing food that’s quick and easy to eat is important. Keep things fresh by swapping the usual wrap or sandwich with vegetables and hummus, cut-up fruit, cheese and crackers, or a homemade smoothie. Mason jar salads can be a unique twist on same-old salad and a simple way to pack up valuable nutrition.

Young adults (ages 18-22)

Young adults need about 7 to 12 cups of fluids per day.

While some students continue to live at home during the post-secondary years, many young adults choose to live independently and make their own nutrition choices. Salad bars offer opportunities for healthy options; students can create a balance between leafy greens and vegetables with proteins such as hard-boiled eggs, nuts, seeds, and lentils. At sandwich counters, favor whole grain bread, lots of vegetables, lean meats, hummus, and very small amounts of cheese or spreads.

Teachers and parents

At this stage of life, your body needs 7 to 12 cups of fluids per day.

For lunches, try incorporating more protein in your salads to balance blood sugar levels throughout the day. Good examples include quinoa, chickpeas, beans and lentils, tofu, salmon, or chicken.

Try 

Kodiak Power Cups 

Crafted with fiber-rich whole rolled oats and packed with 14 grams of protein, Kodiak Power Cups provide an empowering start to those busy days.

Focus on stress management 

Stress affects each of us differently. The key is to figure out what triggers stress in you, how to recognize when you are stressed, how much stress your body can handle, and what stress management tools work best for you.

Children and adolescents (ages 4-17) 

Children can become overwhelmed with stress relating to school, social pressure, and extracurricular activities. Parents can help kids manage their stress by staying present, noticing the changes in their child’s behavior due to stress, and introducing them to some time-tested stress management tools.

Young adults (ages 18-22) 

There are physical, emotional, and behavioral signs that your stress levels are rising above a manageable level. These can include insomnia, changes in appetite, or headaches. Emotionally, you may feel exhausted or overwhelmed. Stress may also show up as withdrawal from loved ones, frequent arguments with friends, and increased use of alcohol or drugs.

Teachers and parents 

For adults responsible for creating environments for children to learn, grow, and thrive, stress comes from the job description, as well as from personal lives and families.

For these adults, mindfulness can be a great help in achieving much-needed balance in life. It begins with being completely present and without judgement; it can help you regulate your emotional reactions better.

Focus on a healthy supplement program

Supplements are an important part of health and well-being every day of the year, but routines often change in the summer. It’s important to get back on track with vitamins as school resumes.

Children and adolescents (ages 4-17) 

A minimum of 600 IU of vitamin D per day is advisable, and supplements can be a key part of reaching this amount. Food sources include cooked salmon, canned tuna, and eggs.

Young adults (ages 18-22) 

At this age, students’ dietary choices may be less than ideal. For this reason, it’s recommended to include a daily multivitamin and at least 600 IU of vitamin D per day and some vitamin supplements in your routine after consultation with a healthcare professional.

Teachers and parents 

Try to include vitamin B6 along with your multivitamin and 600 IU of vitamin D. Vitamin B6 helps lower homocysteine levels, which is important for a healthy heart. Vitamin B6 also supports the immune system and cognitive function. The bonus? Vitamin B6 can have a positive effect on sleep, appetite, and mood.

Focus on prevention and health maintenance

Children and adolescents (ages 4-17) 

Continue with healthy lunches and snacks for overall energy and brain function. You’ll also want to be vigilant about head lice—a common concern at school. Some strategies to minimize kids’ risk include discouraging head-to-head contact during play and reminding them not to share hats, scarves, or other personal items with  others to reduce the risk of indirect spread of lice.

Young adults (ages 18-22) 

Living on your own comes with challenges—and that includes taking care of your immunity, especially when experiencing cold and flu. Make sure to drink plenty of fluids, including warm lemon water with honey; get plenty of rest; and use an air humidifier. You can also try a salt-water gargle to treat a sore throat.

Teachers and parents

Being vigilant and taking measures to prevent the spread of viruses and bacteria among kids is important—frequent hand washing and proper cleaning of surfaces are key.[5] Avoiding touching your mouth and eyes as much as possible; this is an easy entry point for viruses and bacteria into the body. 

Top supplements for back to school

Children and adolescents: 

• 600 IU vitamin D
• 25 to 65 mg vitamin C per day boosts the immune system

Young adults:

• 600 IU vitamin D
• multivitamin

Parents and teachers: 

• 600 IU vitamin D
• B-complex for a healthy brain and body function