YOUR LIFE YOUR HEALTH

Creating healthy habits for families as kids return to school

Aug 25, 2022, 10:24 PM | Updated: Aug 26, 2022, 5:17 pm

PROVO, Utah — Summer has come to an end, and school is back in session, which comes with a big adjustment for both parents and kids.

Intermountain Healthcare is sharing tips on how to create new healthy routines as your kids head back to the classroom.

“It can be a hard adjustment time for a lot of families. There’s usually a lot going on in summer with camps and vacations, camping, so that is the time when kids and families, in general, tend to really get outside of a routine,” said Maddison Heyn, family practice physician assistant at Intermountain LiveWell Center.

For help adjusting back into a routine, the American Academy of Pediatrics recommends the 5-2-1-0 rule, which is meant to give easy reminders about daily healthy habits.

  • 5 servings of fruits and vegetables per day,
  • 2 hours or less of screen time, including TV, video games, or tablets,
  • 1 hour of physical activity per day,
  • and 0 sugar-sweetened drinks

Maddison Heyn, family practice physician assistant explaining what health practices are best.

Heyn also said prioritizing your kid’s sleep should also be a part of your new routine.

“Research shows kids who do not get enough sleep tend to have attention and learning problems at school in addition to physical problems like hypertension and diabetes,” she explains.

Heyn said kids in elementary school, ages 6 to 12, are recommended 9 to 12 hours of sleep a night. For teens, 12 to 18, doctors say they need 8 to 10 hours a night.

For mom of three, Abby, she starts her fourth grader, kindergartener, and a young baby on a back-to-school routine well before school starts.

“When school starts about a week before, we really try to get them on a better schedule, get them sleeping earlier in the evening so that they’re ready and just getting them adjusted,” she said.

Heyn said eating healthy should also be a big part of your new routine.

“It’s important to get kids involved in their nutrition overall. We like to recommend that kids help choose healthy fruits and vegetables at the grocery store when they go with their families, as well as helping to prepare a healthy meal at home,” she said.

Mother Abby explaining her back-to-school routine.

Heyn added that by doing this, it gets kids more excited about eating healthier foods.

Abby said back-to-school time brings a busy schedule, making eating unhealthy foods sometimes easier. She said to avoid this, she plans.

“I’ve noticed [if I] prep once a week that I’m more likely to have my kids eat healthy foods because if not, with the rush of getting the kids to school in the morning, it ends up being something unhealthy,” Abby said.

Heyn said the last part of your healthy routine is ensuring that your kids get at least one hour of exercise a day. She said this could be done by doing simple things like walks or playing a game of tag.

Abby said her kids like to play soccer with her in the backyard for their exercise.

“It’s fun for them, and it tires me out,” she said.

For advice or to schedule a meeting with a professional for advice on how to create healthy habits for you and your family, visit LiveWell’s website, here.

KSL 5 TV Live

Top Stories

Your Life Your Health

UVU Homecoming festivities and Women’s Soccer vs. New Mexico on the campus of Utah Valley Univers...
Ayanna Likens

How you can help prevent injuries as students get back into fall sports

As kids returned to classrooms this week, they are also returning to fall sports – one Intermountain doctor shares tips on how to keep your kids healthy as they return to the field.
1 month ago
New mom Michelle Jackson had problems breastfeeding little Jason so she called a lactation consulta...
Ayanna Likens

Some moms struggle with breastfeeding, here are some helpful tips

August is breastfeeding awareness month, and for some mothers who want to breastfeed, it doesn’t come easy. Intermountain Healthcare shares some tips on how to help.
2 months ago
...
Ayanna Likens

Three healthy back-to-school lunches using the same ingredients

Chef Christopher Delissio with Intermountain shares three healthy lunches to put in your kid’s school lunch box, all using the same ingredients.
2 months ago
Dr. Randa Tao is the lead researcher on the study at the Huntsman Cancer Institute....
Jed Boal

Researchers find patients with specific cancer at higher risk for mental health issues

New research out of Huntsman Cancer Institute reveals that Hodgkin lymphoma patients and survivors are more likely to suffer from mental health and substance abuse disorders than the general population.
2 months ago
5-year-old Elodie gets immunized before she begins kindergarten. (KSL TV)...
Ayanna Likens

Utah doctor talks about how important vaccinations are for kids heading back to school

School is just around the corner and if you have kids entering kindergarten or seventh grade, that means it’s time to get them immunized.
2 months ago
Hillary Ramone's son Parker stops for a water break while at the park....
Ayanna Likens

Proper hydration is about more than just drinking water

Intermountain doctors share tips on how to keep you and your kids hydrated in Utah’s high heat.
2 months ago

Sponsored Articles

young woman throwing clothes to organize a walk in closet...
Lighting Design

How to organize your walk-in closet | 7 easy tips to streamline your storage today

Read our tips to learn how to organize your walk-in closet for more storage space. These seven easy tips can help you get the most out of your space.
Types of Computer Malware and Examples...
PC Laptops

5 Nasty Types of Computer Malware and Examples | Everything You Need to Know to Keep Your Computer and Family Safe

Here are the different types of computer malware and examples that could potentially infect your computer.
tips how to quit smoking...

7 Tips How to Quit Smoking | Quitting Smoking Might be One of the Hardest Things You Ever Do but Here’s Where You Can Start

Quitting smoking cigarettes can be incredibly difficult. Here are 7 tips how to quit smoking to help you on your quitting journey.
Photo: Storyblocks...
Blue Stakes of Utah 811

Blue Stakes of Utah 811: 5 Reasons To Call 811 Before You Dig When Working in Your Yard

Call before you dig. Even at home, you could end up with serious injuries or broken utilities just because you didn't call Blue Stakes of Utah 811.
Days of...
Days of '47 Rodeo

TRIVIA: How well do you know your rodeo? Take this quiz before you go to the Days of ’47!

The Utah Days of ’47 Rodeo presented by Zions Bank is a one-of-a-kind Gold Medal Rodeo being held July 20-23, 25 at 7:30 PM. The Days of ’47 Rodeo How well do you know your rodeo trivia? Take the quiz to test your know-all before heading out to the Days of ’47 Rodeo at the […]
cyber security through multi factor authentication setup...
Les Olson IT

How multi factor authentication setup helps companies stay safe

Multi factor authentication (MFA) setup is an important security measure that every company should implement for their workers. It’s also wise to install it for your personal and home accounts.
Creating healthy habits for families as kids return to school