Score with these four: Nutrition Tips for Busy Families

Written by Johnna Kudlac, MS, RD, LD   |   Jdkudlac@aol.com

With school back in session and life getting hectic, it’s easy to let nutrition

slide — but it plays a vital role in our energy, focus, and overall health.

Here are four key tips to keep your family on track.

1. Don’t Skip Breakfast

After a night of fasting, breakfast jumpstarts your metabolism and fuels both body and brain. It improves focus, energy, learning, and athletic performance. Aim for a balanced breakfast within an hour of waking up.

2. Prioritize Water

Your body is 60–70% water, and your brain and muscles are made of even more. Staying hydrated is essential for every cell to function. Skip the sodas — water is non-negotiable for health.

3. Time Your Meals

Eating every 2–4 hours helps keep blood sugar stable, preventing energy dips and overeating. Start eating within an hour of waking and stop 1–2 hours before bed for better digestion and energy balance.

4. Focus on Balance

Carbs, protein, and fat each play important roles. Kids and teens especially need carbs — at least 50% of their intake — so restrictive diets like keto are not recommended unless medically necessary.

Finally, navigating the grocery store can be tricky. Try using the free Yuka app — it scans food labels, rates products, and suggests healthier swaps. Small changes add up, and these simple habits can set your family up for long-term success. If you’re unsure where to begin, start with drinking more water, then add the other tips gradually.