5 Simple Ways to Reset Your Children’s Nutrition & Routines for the New Year

The holidays are hectic for everyone, but especially with kids. Between travel, house guests, missed naps, no school, and a general free-for-all of snacks and treats, most families crawl out of December feeling a little (or a lot) unregulated. But hey, isn’t that part of the fun of it? Some of my best childhood memories are from that blissful holiday week where no one knows what day it is. 

That said, a week or two is more than enough and January is the perfect time to ease back into routines that help our kids feel grounded, nourished, and happy. Here are five simple ways to reset your children’s nutrition and routines for the new year:

1. Reestablish bedtime routines (the foundation of everything).

Before we talk about food, we have to talk about sleep. Kids who are well-rested regulate their appetite more naturally, manage emotions more easily, and transition back to school and schedules with less resistance. A consistent bedtime routine (think: warm bath, dim lights, storytime, and, of course, Bedtime Essentials) signals to their body that it’s time to wind down. Once sleep is back on track, the rest tends to fall into place.

2. Bring back family dinner.

Nothing reestablishes a sense of routine like sitting down together in the evening. Family dinner doesn’t need to be elaborate and kids don’t have to like everything on the table. Simply seeing you eat a diverse range of foods can shape their food preferences long-term. 

3. Reset breakfast.

Holiday mornings can be a blur of pancakes, pastries, and leftover desserts. No shame, just reality. But in January, shifting back to protein-rich, nutrient-dense breakfasts (and taking their daily multivitamin) makes a big difference in mood and focus. Think eggs, yogurt, smoothies, oatmeal with seeds and fruit—foods that keep blood sugar stable and help kids stay satisfied until snack time. A solid breakfast sets the tone for the entire day. Here are a few kids breakfast ideas to get you started.

4. Establish predictable eating patterns.

The holidays are basically one big graze fest. Once school and schedules resume, so do structured meal and snack times. Kids thrive on predictable routines. Offering whole food snacks like fruit, cheese, veggies with hummus, and yogurt brings back their natural hunger and fullness cues, which may be a bit off after holiday treats and irregular meal timing.

5. Make healthy eating fun.

Kids are far more likely to be excited to try new foods when it feels playful and they are a part of it. Invite them to pick one new fruit or vegetable at the store or farmers market (the crazier looking the better, like fennel!), help pack lunches, or create an “eat the rainbow” challenge to see how many different colored foods they can eat. 

Kids nutrition can sometimes feel like an uphill battle with kids. As parents we do our best, but HIYA is here to help fill that gaps with clean, research-backed supplements that kids love.