Healthy Routines for Busy Families

by Cassandra Padgett, MS, ACE Health Coach

School holidays like summer vacation and spring break can make it tricky to stick with healthy habits.

Just picture this: Extra screen time, more snacking, and staying up late. Having a routine in place can make it possible to prioritize the habits that matter most to you, while still enjoying the relaxed schedule. Kids thrive on routine, and planning for healthy habits can help improve health and wellbeing for the whole family, even during busy seasons.

Having a schedule doesn’t mean having every moment of the day planned out, but rather, it helps to create a game plan for the family by incorporating the healthy habits you would like to prioritize. For example, consider a plan for when to use screen time, when to exercise or have outdoor play time, and how often you want to commit to eating meals as a family. Planning ahead can make it easier to follow through and create habits that stick.

Here are three routines that can improve the health of the whole family:

The meal and snack routine

Eating at the table on a set schedule can prevent grazing and can also ensure kids are hungry at mealtime, meaning they are more likely to eat their meal and try new foods -- a win-win if you have a picky eater! If your child is schoolaged, try following the meal schedule that they have at school. If not, come up with a schedule that works best for your family. Having a schedule can help to redirect the conversation when kids are frequently asking for snacks. When kids eat at the table without screens, they are able to tune into their hunger and fullness cues more effectively (versus eating distractedly in front of a screen).

The bedtime routine

An evening routine before bed can help kids begin to wind down and can promote more restful sleep. Having the same bedtime every night, as well as turning off screens one hour before bedtime, can help to improve sleep and make it easier to fall asleep. A bedtime routine can be simple! If you need some ideas, think of the five Bs – bathe, brush teeth, book, breathe, and bed! A calming connection with your child before bed (like reading a few books and taking some deep breaths together) makes it more likely they are ready to rest when it’s time for lights out.

The family meal routine

Eating as a family is one of the healthiest habits families can create. Kids who eat with the family at least three times per week have improved nutrition, get better grades, are less stressed, and have more confidence. If your family is busy with various activities at dinner time, try to have weekend meals or breakfast together instead.

Creating longlasting

Calendar

May tuesday | 9

Above and Beyond. Immersive simulations, interactive design challenges and more. Daily, 10 am–4 pm. $15–$25; 2 & under free. San Diego Air & Space Museum, Balboa Park. www.sandiegoairandspace.org wednesday | 10

Kids Bowl FREE. Two games every day through Aug. 21. Aztec Lanes, 6075 Aztec Cir. Dr. Details and to register: www.kidsbowlfree.com thursday | 11

Mother’s Day Teas. Through May 15. 11:30 am, 1 & 2:30 pm. $15.95–$39.95. Julian Tea & Cottage Arts, 2124 3rd St. Reservations required: www.juliantea.com

Gator by the Bay Festival. The Mardi Gras-themed music and food festival features live music on seven stages and plenty of fun for the kids. Through May 14. Starting at $47. Spanish Landing Park, across from the airport. www.gatorbythebay.com saturday | 13

“Star Wars: A New Hope” in Concert. Today & tomorrow, 7:30 pm. Starting at $50. The Rady Shell at Jacobs Park, 222 Marina Way. www.theshell.org

Involved Exceptional Parents Day. A unique one-day conference and resource fair for parents and caregivers of children with special needs and/or disabilities, educators and service providers. 8 am–3:30 pm. $125. Town & Country Hotel, 500 Hotel Circle N., Mission Valley. Register: www.iepday.org

Butterflies, Biscuits & Tea with Ms. Smarty-Plants. Celebrate moms with a butterfly release, snacks and a stroll through the garden. 10 & 11 am & 12 noon. $30. The Water Conservation Garden, 12122 Cuyamaca College Dr. W., El Cajon. www.thegarden.org

FREE Spring Antique & Craft Fair. Crafts, collectibles, antiques and more. Today & tomorrow, 9 am–3 pm. Summers Past Farms, 15602 Olde Hwy. 80, Flinn Springs. www.summerspastfarms.com

FREE Hot Rods & Cool Treats. Vintage carnival games, build-your-own sundae, face painting, crafts and a fun zone. 11 am–2 pm. Carnival games and food for purchase. Pine Avenue Community Park, 3333 Harding St. www.carlsbadca.gov

FREE Balboa Park Pow Wow. Bird singing, gourd dancing and more. Today & tomorrow, 10 am–6 pm. Cor. of Park Blvd. & President’s Way. www.sdaihc.org/ powwow

sunday | 14

Mother’s Day

Mother’s Day Brunch Cruise. Celebrate Mother’s Day with a relaxing brunch cruise on the Big Bay. 10 am & 2 pm. $56.70–$94.50; 3 & under free. 990 N. Harbor Dr. www.flagshipsd.com

Mother’s Day Brunch Cruise. Enjoy a buffet with spectacular views of the city skyline. 11 am–1 pm & 12–2 pm. $79.90–$99.90; 3 & under free. Pier 1 Hornblower Landing, 1800 N. Harbor Dr. www.cityexperiences.com

Science Club: T-Shirt Chromatography. Create your own colorful T-shirt design while learning about chemistry and chromatography. 10 am–12 noon (girls only); 1–3 pm (all scientists). $13–$15. Fleet Science Center, Balboa Park. www.fleetscience.org thursday | 18

URBAN DISCOVERY PROVIDES AN INNOVATIVE, PROJECT-BASED APPROACH TO LEARNING. WITH COMPREHENSIVE ENRICHMENT PROGRAMMING INCLUDING: THE ARTS, DESIGN, STEAM + PE. FALL OF 2022: WE ARE OFFERING TK FOR ALL STUDENTS TURNING 4 YRS. BY 9/1/22 SPOTS STILL AVAILABLE!

Don’t forget to call to confirm dates, times and admission prices.

FREE Encinitas Cruise Night. Hot rods, classic cars, live music and more. 5:307:30 pm. S. Coast Hwy. 101 from D St. to K St. www.encinitas101.com

FREE SANDAG Bike Anywhere Day. Enjoy the fresh air while exploring dozens of new bikeways. Free T-shirts at pit stops while supplies last. 6–9 am. Details: www.sandag.org/bikemonth friday | 19

Recess at Oma’s. All activities inside Oma’s (wagon rides excluded) will be offered. Through May 20. 10 am–4 pm. Oma’s Family Farm, 14950 El Monte Rd., Lakeside. To pre-purchase tickets: www.omasfamilyfarm.com.

Puerto Rican Heritage Celebration at Petco Park. Includes themed hat and game ticket. Today vs. Red Sox, 6:40 pm. Tickets: www.padres.com saturday | 20

FREE Fiesta del Sol. Beachside music festival with kids rides, games, crafts and more. Today, 9 am–10 pm & tomorrow, 9 am–8 pm. Fletcher Cove Park, 111 S. Sierra Ave., Solana Beach. www.fiestadelsol.net sunday | 21

FREE Book Reading. Local author Minh Lê and Raissa Figueroa discuss and sign their new book, “Real to Me,” a story about friendship and accepting change. 2:30 pm. La Jolla Riford Library, 7555 Draper Ave.

San Diego Strike Force. Indoor football league. Tonight, 3:05 pm. Starting at $13. Pechanga Arena, 3500 Sports Arena Blvd. www.sdstrikeforce.com thursday | 25

FREE Family Arts & Literacy Night: “The Little Mermaid.” Live performance, art project and a free book. 6:30–8 pm. Salvation Army Kroc Center. 6605 University Ave. https://sd.kroccenter.org

The Animation Academy: From Pencils to Pixels. Interactive stations and a display of Comic-Con program covers and