Book bags have been packed, new pencils have been sharpened, and school is in the air! Once homework and extracurriculars fill up the calendar, it can be harder to make healthy balance a focus. So whether you’re a student, a parent of a student, an educator, or just caught up in the spirit of the season, here are some ways to stay healthy throughout the school year. 

1. Prioritize meal prepping

In between classes and study sessions, it’s all too convenient to grab greasy takeout on campus or load up on cafeteria pizza. But if you’re trying to limit sugar, carbs, and gluten, meal prepping will save you when you don’t have the time or motivation to cook the food that will make you feel your best. 

At the start of each week, take a few minutes to plan some healthy lunches for you or the fam, maybe high protein egg cups or a sandwich with Scotty’s keto-friendly bread. Prepping ahead through Wednesday may be a sweet spot for many people.

2. Set a consistent bedtime 

Good sleep is crucial for our health, but according to the latest research, it isn’t just about how much sleep you get—it’s also about consistency. It’s helpful for kids and adults alike to stick to a regular sleep and wake-up time, even if your classes start at different times each day. 

If you have trouble going to sleep on time, set an alarm for winding down (a great time to do some light school reading!) and develop a nighttime routine to remind your brain that it’s time to rest. If the only thing consistent about your wake-up time is that you hit snooze on repeat, try setting your alarm clock in the kitchen or somewhere away from your bed so you really have to get up and smell the coffee brewing.  

3. Exercise together

If your kids are in school, they’re likely doing Phys Ed, sports, or active play. But if they (or you) aren’t getting enough exercise, it might take some extra scheduling. To instill healthy habits they can keep for life, try going jogging together as a family, or have a regular neighborhood soccer night for kids and parents. 

If you’re a student, look at some ways to build exercise around your campus life. Your university rec center likely has a free gym, pool, exercise classes, or even trails you can take advantage of. 

If it’s feasible, start biking or walking to class—yourself or with your kids to knock out transportation and exercise at the same time. 

4. Bring on the healthy after-school snacks 

Maybe you grew up eating milk and cookies or microwavable snacks after school. To make your afternoon snacks work for your energy levels and health goals and not against them, try a healthy snack like apple “nachos” with peanut butter, or veggies with beet hummus. Don’t forget plenty of brain-healthy foods like walnuts, berries, and chia pudding. 

To make your favorite after-school snacks healthier, consider making them with Scotty’s baking mixes or zero-calorie sugar replacement. Here are some of our favorite recipes for after-school snacks and study breaks:

• Blueberry Muffins 
• Pizza Bites 
• Double Chocolate Muffins 
• Puppy Chow 
• Keto Pretzel Bites
• Keto Hot Dog Bites

Once you’ve got your sleep, exercise, and healthy meals streamlined, you’ll be putting yourself or your family in a position for success this school year. Want more low-carb tips and tricks? Be sure to subscribe to our emails for the latest from our blogs and recipes!