A new school year brings new teachers, new routines, and a whole lot of energy spent learning, playing, and growing. It also brings a familiar after-school scene: kids walking through the door declaring they’re starving. As families settle into fall schedules, now is the perfect time to build eating habits that keep kids focused in class and energized for after-school activities, without stretching the grocery budget. 

We teamed up with our friends at Nemours Children’s Health to share a few simple strategies to start the year strong.

Start the Year by Tuning In 

Back-to-school is a great moment to help kids learn how to read their own hunger and fullness signals. Make it part of your new routine to check in: Are you hungry? Are you full? With practice, kids start to notice hunger cues like a growling stomach or a headache and recognize when their stomach feels like it has no more room. 

This skill travels with them all day. A child who can recognize “I’m getting hungry” is better equipped to eat when food is available at lunch or snack time instead of running on empty by mid-afternoon. And when your child tells you how they feel, listen and trust them. 

Build a Rhythm That Fits the School Day 

Kids generally need to eat about every three to four hours, which usually means three balanced meals plus one or two snacks a day. Snacks aren’t just extras; they keep energy steady between meals. 

School schedules can make this tricky. Lunch periods sometimes land surprisingly early, which can leave a long stretch before dinner. An afternoon snack, whether packed in a backpack or waiting at home, bridges that gap and helps kids stay focused through homework, practice, or after-school programs. 

Pack Snacks With Staying Power 

The key to snacks that last? Fiber and protein. Both take longer to digest, so they keep kids feeling full longer than sugary or starchy foods alone. 

Fiber comes from fruits, vegetables, and whole grains. Protein comes from foods like beans, cheese, milk, eggs, meat, nuts, and nut butters. Pair one from each group for a snack that goes the distance. 

Back-to-School Budget Tips 

Between school supplies, new shoes, and activity fees, fall can be expensive. Healthy snacks don’t have to add to the stress: 

• Check the pantry first. You may already have what you need, and shelf-stable foods often cost less than refrigerated ones. Try peanut butter with an apple, or pretzels with a slice of cheese.

• Stock up on dependable basics. Apples, bananas, carrots, and celery stay affordable year-round, and fall is apple season. Frozen and canned produce are smart choices too.

• Keep grab-and-go options ready. Popcorn, store-brand cereal, and peanut butter crackers are easy to toss in a backpack on busy mornings.

A quick note: Many schools and programs are nut-free, so check your child’s school allergy policy before packing.

Here’s to a Great Year 

At ESF, we believe the habits kids build today help them thrive all year long: in the classroom, on the field, and at camp next summer. We’re proud to partner with Nemours to make healthy habits simple and affordable for every family.

Read more on this topic from our partners at Nemours Children’s Health.

This blog post is brought to you in partnership with Nemours Children’s Health – together we develop our camp safety standards, best practices and provide tools and resources for families to keep kids safe, healthy and happy. Learn more about our partnership & find a Nemours location near you.