As the seasons change, or your children start back to school after a holiday break or a new semester, it’s a good time to think about ways you can begin to support your family’s overall wellness. You know your family best, so just see what will work for your situation and start with just one thing. There are several simple areas you can look at when thinking about nourishing your child, and you don't have to tackle all of them at once.
Hydration, Movement and Sleep
Hydration, movement and sleep are beneficial for everyone in the family. Try having a stainless-steel water bottle available for everyone to encourage regular water intake. For your convenience, look for ones that are dishwasher safe. They also make great gifts!
Moms and Dads, once everyone has their water bottle in hand, look for simple ways to get the family moving, too. An idea might be to get the family outside at the end of the day to support everyone’s immune system and help them sleep better. You could go for a walk, play in the park, or play yard games. See what ideas the family can come up with and what works with your schedule. Movement is just one piece of helping your children feel their best. Another foundational piece is making sure they are getting enough restorative sleep.
As you look at your family's schedule, ask yourself: Is there enough margin in our evenings for everyone to wind down and get the sleep they need?
Sleep supports the body as it replenishes and repairs, helps the family stay well, and supports children's growth and development. Sleep is one way we nourish the brain and body. Food is another. What we put on the table is another opportunity to nourish our children's growing bodies and brains. And sometimes, the simplest place to begin is with breakfast.
Nourishing Food
Do you have a child who doesn’t seem hungry for breakfast? I understand, as one of mine wasn’t a big breakfast eater. Skipping breakfast altogether may cause their energy levels to drop by midmorning. It can also leave kids feeling tired, restless, or irritable.
Together, try finding a smaller portion that feels manageable. Think outside the box, too. It may be the traditional breakfast foods your child doesn't like, rather than breakfast itself.
Help them choose a small breakfast that includes some protein and whole foods, such as fresh fruit, vegetables, eggs, nuts, lean meats, or whole grains. If you already know there are certain foods that don't agree with your child, choosing a breakfast that feels good for their body can help them start the school day more comfortably. It can also help your child focus on school rather than being distracted by an upset tummy.
Once you've found a breakfast your child will actually eat, you may want to take a closer look at the ingredients you're offering. What is your family's approach to making food choices? Maybe you have already chosen to limit overly processed foods and ingredients such as refined sugars, high fructose corn syrup, artificial colors, and artificial flavors. If that isn't where you are right now, that's okay. It might be something you choose to learn more about later.
Remember, you don't have to change everything at once. Just start with one thing that feels doable for your family.
Looking for an easy breakfast or snack to have ready during a busy school week? Find a “kid friendly” recipe online and make some Protein Power Bites. They’re simple to make ahead and keep on hand.
Ways to Support the Whole Child
Their bodies aren't the only things growing and developing. Their minds, emotions, relationships, and sense of security need nourishment, too. We nourish those areas through connection, safety, guidance, and relationship.
Children need guidance as they learn how to navigate friendships, conflict, sports, respect, and everyday interactions. Recently, my daughters and I were talking about how they help their young children navigate friendships, handle small disagreements, participate in team sports, and learn how to be respectful. This takes time and lots of patience.
I loved hearing one of my daughters say that for her and her husband, it’s about building trust with their children for a healthy, long-term relationship. That includes teaching their children to mind, be respectful, trust, and listen to them, as well as to other adults they trust and feel safe with.
That conversation reminded me that nourishing our children isn't only about what they eat or how much sleep they get. We're also helping them develop the skills to navigate relationships, emotions, conflict, and everyday interactions.
One resource they have both found helpful is The Whole Brain Child by Daniel J. Siegel, M.D., and Tina Payne Bryson, Ph.D. The book offers ideas for helping children navigate everyday interactions and supporting healthy brain development.
And sometimes supporting the whole child means looking beyond what we are adding and asking what we may need to take off the family calendar.
So much of life can pull a family in many different directions. If you feel like everyone is coming and going, it might be a good time to have a 10–15-minute check in with the family, if your children are old enough. Ask how things are going and what everyone wants to keep on the calendar. Is there something that could be let go or paused?
This could happen during dinnertime or while you're driving somewhere together. It doesn't have to be a formal family meeting. Even fifteen minutes of conversation can help you notice what is working and what may be creating unnecessary stress. Being involved and saying yes to everything can sometimes add more chaos to family life instead of creating space for calmer rhythms.
What Does Your Family Need Right Now?
Maybe it's more water.
Maybe it's having better breakfasts.
Maybe it's more sleep.
Maybe it's fewer activities.
Maybe it's simply sitting together and asking how everyone is doing.
Nourishing your child doesn't require a complete family makeover. Sometimes the best place to begin is by noticing what your family needs most right now and choosing just one small thing you can do differently.
Ready to create a calmer, healthier home?
You don't have to change everything at once. My Calm Home Wellness Guide offers simple ideas to help you create supportive rhythms for your family, one small step at a time.
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