Back to school season brings so much excitement and chaos. Between early mornings, new routines, and the never-ending question of “What’s for dinner?”, many families find themselves stretched thin before the week begins.

The good news? With a little planning, back-to-school meal prep can make your hectic weekdays easier!

Why Meal Prep Matters

Meal prep isn’t all about Bento boxes, perfectly portioned containers, or spending hours in the kitchen. It is about making the week ahead more manageable. Meal prep can:

• Prevent last-minute dinner scrambles
• Cut down on fast food
• Make nutritious meals easier
• Save time

Start Small, Keep It Simple

Meal prep doesn’t have to be complicated. Many people get discouraged when they think it is an all or nothing task. Instead, do what works for your family. Starting small is key. Here are some easy ways to get started that also feel like big wins!

• Plan your meals. You can start small by planning just your dinners or, you can focus on planning 2-3 days instead of the entire week.
• Bach cook staples like chicken, ground beef, hard boiled eggs, or roasted vegetables to mix and match into quick and easy meals. 
• Wash and chop fruits and vegetables so they are ready to grab for meals and snacks
• Cook a double batch of a meal and freeze half. Now you have a meal ready to heat and enjoy on busy nights!
• Convenience Boosters: Use frozen veggies, canned proteins, rotisserie chicken, microwave rice, and salad kits to speed up dinner time.

Meal Prep Hacks

• Plan around your schedule. On busy evenings, choose simple, slow cooker, or quick meals. Have a lighter night? Take the opportunity to cook. 
• Choose flexible ingredients that work in multiple meals.
  • Chicken and ground beef = wraps, bowls, pasta, tacos, salads, casseroles
  • Pre-washed and chopped veggies = easy to throw into omelets, soups, casseroles, or use as a side (fresh, roasted, or steamed)
• You don’t have to cook full meals or prep everything all at once. Instead, prep what you can, when you can.
• Include your children by having them tear lettuce, make snack boxes, or cut fruit with kid-friendly knives.
• After school snacks are key for giving kids energy and sustaining them until dinner time. Designate a snack bin or drawer to make them easy for kids to grab. 

Easy Family-Friendly Meal Ideas

Quick Breakfasts:

• Overnight oats
• Egg muffins
• Veggie-based muffins
• Smoothies

Lunchbox Favorites:

• DIY lunchboxes with protein, fruit, cheese cubes, and whole grain crackers or choose a theme such as pizza and taco.
• Savory muffins such as pizza muffins or ham and cheese muffins
• Cold options: cold pasta with veggies, chicken salad with crackers

Afterschool Snacks:

• Snack boxes with items like string cheese and meat stick, hard boiled eggs, cheese cubes, and pretzels
• Ants on a lot (celery, peanut butter, and raisins)
• Cucumber bites (cucumber slices, cream cheese, and add seasonings if desired)

Quick Dinners:

• Sheet pan or one pan meals
• Shredded chicken in wraps, salads, or bowls
• Slow cooker or pressure cooker meals

For more information on meal prep and recipes, check out our website at https://extension.sdstate.edu/food/nutrition. 

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This article was originally printed in the May/June 2026 issue of ‘hood Magazine. To see this article in print, and to read the rest of the issue, check out our digital issue

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If your child participates in sports, music, or other activities, chances are you spend a lot of time waiting. Practices, tournaments, rehearsals, and games can quickly add up to several hours each week. Instead of sitting on the sidelines scrolling through your phone, consider using that time to move more and support your own health.

Finding opportunities to be active during your child’s activities can help you fit your own physical activity into a busy schedule.

Walk the Perimeter

One of the easiest ways to stay active while your child is at their activities is to go for a walk. Many soccer fields, baseball complexes, gyms, parks, and school grounds offer safe spaces to walk laps. A 60-minute practice could easily become a 30 to 60-minute walk, helping you accumulate steps and improve your health.

Walking is also a great option because it requires no equipment and can be adapted to your fitness level. Try alternating between comfortable walking and short periods of faster-paced walking for an added challenge.

Turn Waiting Time into Workout Time

While watching practice, try simple bodyweight exercises such as:

• Squats
• Lunges
• Calf raises
• Wall sits
• Pushups against a bench or fence
• Standing core exercises

Short movement breaks throughout your waiting time can improve strength and break up sedentary time.

Make Use of Indoor Facilities

When activities take place indoors, look for opportunities to move within the building. Many recreation centers, gyms, studios, and sports complexes have walking tracks, hallways, staircases, or fitness centers available for use.

If space is limited, consider bringing a resistance band. Resistance bands are lightweight, portable, and allow you to perform a variety of exercises while waiting.

Be Active with Siblings

If siblings are tagging along, use the time to be active together. Rather than sitting in the bleachers, try activities such as:

• Walking around the facility
• Playing tag
• Visiting a nearby playground
• Kicking a ball
• Creating an obstacle course
• Playing simple active games like Simon Says or Follow the Leader

Not only does this help you move more, but it also keeps your other children entertained and helps them build healthy habits.

Connect with Other Parents

Youth activities can be a great opportunity to connect with other parents whose children share similar interests. Consider inviting another parent to take a walk during practice or between games. Walking together can make the time pass quickly while helping you stay active, and can even develop new friendships.

Every Minute Counts

Physical activity does not have to happen in a gym or in one long workout. The minutes spent walking around a soccer field, climbing stairs at a gymnastics meet, or chasing a toddler near the playground all contribute to your overall health.

The next time you head to a practice, game, or lesson, think of it as an opportunity to move. Small choices made consistently throughout the busy season can add up to meaningful improvements in physical activity, energy levels, and overall well-being. Instead of waiting on the sidelines, use the time to invest in your own health while supporting your child’s activities.

Erin Hallenbeck is an SDSU Extension Health and Physical Activity Field Specialist based in Sioux Falls. She is passionate about empowering South Dakotans to lead healthier, more active lives that help them build confidence and improve their quality of life. Her work is focused on promoting physical activity and wellness throughout South Dakota. Erin has experience developing and leading exercise programs for all ages, and supports volunteer-led, community efforts to promote sustainable health initiatives. 

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By Jessica Meuleners, SDSU Extension Nutrition Field Specialist; Lily Dahler SDSU Grad Student

Busy schedules, travel, sports, activities, and family outings make for busy seasons of life. When life is on the go, you need snacks that check all the boxes: healthy, portable, budget-friendly, quick, and easy. 

Introducing the Snackle Box! 

The Snackle Box is a snack container designed like a tackle box, featuring multiple compartments that hold a variety of foods in one convenient container. Popularized on social media, Snackle Boxes offer endless opportunities to create personalized snack combinations while helping families save money, reduce packaging waste, and make nutritious choices. 

Snackle Boxes Are Perfect For:

• Day trips
• Road trips
• Plane rides
• Day camps
• Lake or pool days
• Sporting events and practices
• School activities
• Family outings
• Picnics
• After-school snacks
• Workdays

Why Snackle Boxes Work

Snackle Boxes take the guesswork out of helathy snacking. They offer a variety of options to ensure there is something everyone will enjoy. They work well because families can:

• Save time on busy days
• Reduce impulse snack purchases
• Stay energized between meals
• Encourage kids to explore new foods
• Create a fun opportunity for children to participate in preparing their own snacks
• Including fruits, vegetables, whole grains, and protein foods, they can support young athletes before, during, or after sports and physical activities.

Basic Steps to Building a Snackle Box:

To create a Snackle Box that keeps you fueled and satisfied, it should consist of foods from various food groups. They don’t have to be expensive. Use foods you already have at home, buy frequently used items in bulk, and take advantage of frozen, canned, or seasonal produce when appropriate.

Protein

Protein helps keep you feeling full and supports muscle growth and repair. Activities like hiking, biking, swimming, sports, and more use your muscles which need to be refueled just like the gas tank in a car! During active days, protein will help keep your muscles strong.

Protein ideas:

• Cheese cubes
• String cheese
• Nuts or trail mix
• Peanut butter or other nut butters
• Jerky or meat sticks
• Greek yogurt
• Deli meat like turkey or ham

Fruits and Vegetables

Fruits and vegetables are packed with vitamins, minerals, and fiber that help keep our bodies healthy. These foods are perfect for adding to a Snackle Box for not only the health benefits, but for the wide variety and convenience to be cut to fit perfectly into your box. They add color and natural sweetness. Choose fresh, canned, or dried versions!

Fruit ideas:

• Berries like strawberries, blueberries, blackberries, and raspberries
• Watermelon
• Cherries
• Mango
• Pineapple
• Apples
• Grapes 

Vegetable ideas:

• Bell pepper strips
• Baby carrots
• Celery sticks
• Cucumbers
• Broccoli or cauliflower
• Snap peas
• Cherry tomatoes

Whole Grains

Whole grains provide our bodies with fiber and lasting energy. They make an excellent choice for active day snacks. When shopping, check the ingredient list and choose products that list a whole grain as one of the first ingredients.

Whole grain ideas:

• Whole grain pretzels
• Whole grain crackers
• Corn chips
• Whole grain cereal
• Pita chips

A Fun Treat

Every Snackle Box can include a small treat. Adding a small amount of a special snack or treat can teach children about balance and make nutritious eating fun. It can also keep children excited about their Snackle Box creations. 

Treat Ideas:

• Chocolate chips or bar
• Popcorn
• Granola bites
• Mini cookies
• Seasonal candy

Snackle Box Inspiration

The Original 

• Peanut butter
• Celery sticks
• Cheese cubes
• Whole grain crackers
• Grapes
• Almonds

DIY Lunchables

• Sliced/cubed meat 
• Sliced/cubed cheese
• Whole grain crackers
• Carrot sticks
• Apple slices
• Mini cookies

Lake or Pool Days 

• Watermelon
• Whole grain tortilla chips
• Hummus, salsa, or cheese dip
• Beef Jerky or meat sticks
• Carrot, cucumber or bell pepper slices
• Candy

Road Trip

• Trail mix
• Beef Jerky or meat sticks
• Dried fruit
• Pretzels
• Chocolate candy

Breakfast box 

• Greek yogurt
• Whole grain granola or cereal
• Berries 
• Mini chocolate chips 

Colorful box

• Assorted berries
• Assorted vegetables
• Pita chips/crackers
• Hummus 

My favorites box

• Favorite cheese or meat
• Favorite cracker or chip
• Favorite fruit 
• Favorite vegetable
• Favorite treat

4^th of July, Labor Day, Memorial Day-themed Box

• Cubed cheese (white)
• Whole grain crackers
• Red fruits/veggies (strawberries, cherries, cherry tomatoes, red peppers)
• Blue fruits/veggies (blueberries, blackberries, plum)
• Red, white, and blue candy or treat

Keep it Safe!

Snackle Boxes are fun, but we want to be mindful of food safety. Follow these tips to keep your snacks safe for everyone:

• Keep perishable foods cold by using ice packs or insulated lunch boxes/containers.
• Avoid leaving cold food or foods that melt easily in hot cars. Instead, choose a shelf-stable, heat-friendly food.
• Refrigerate prepared Snackle Boxes until ready to use.
• Discard perishable foods left out at room temperature for more than two hours (one hour if temperatures are above 90°F).
• Wash fruits and vegetables before preparing or packing

Snackle Boxes are a simple way to make healthy choices the easy choices. By including a variety of healthy foods, you can save time, reduce food waste, and stay fueled!

SDSU Extension 

Jessica Meuleners 

SDSU Extension Nutrition Field Specialist 

4101 W 38th St Ste 103 

Sioux Falls, SD 57106 

extension.sdstate.edu/food/nutrition 

605.782.3290 

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By Erin Hallenbeck, SDSU Extension Health and Physical Activity Field Specialist

Staying active as a family can be challenging when everyone is at different ages and ability levels. However, research consistently shows that family-based physical activity is one of the most effective ways to support health, build relationships, and create lifelong habits. Families play a critical role in shaping activity behaviors, and shared movement can benefit both children and adults across the lifespan.

Why Family Activity Matters

Physical activity improves physical health, mental health, and social connection. Regular activity strengthens muscles and bones, improves cardiovascular health, boosts mood, and improves cognitive development, while also reducing the risk of chronic disease later in life. Family environments strongly influence whether children are active or sedentary. Studies show that parent activity levels and family dynamics are closely linked to children’s activity behaviors. 

Family-based physical activity also strengthens relationships. Shared activities can improve family connection and communication. Intergenerational family activity, including participation from grandparents, adds additional benefits by promoting social connection and well-being across all ages. 

Challenges When Ages Differ

Families often face barriers when trying to be active together. Differences in physical ability, interests, and attention spans can make it difficult to find activities that work for everyone. Research highlights common barriers to activity to be lack of time, limited access to spaces to be active, and competing responsibilities. Younger children may prefer play-based movement, while teens or adults may seek more structured or higher-intensity exercise. 

Recognizing these differences is important. Rather than expecting one activity to meet all needs perfectly, successful families often focus on flexibility, creativity, and shared enjoyment.

Choose Flexible Activities

Activities that can be easily adapted for different ability levels are ideal. Walking, biking, hiking, and playing at a park allow each family member to participate at their own pace. For families with children of different ages, equipment can help make these activities more inclusive. Babies and toddlers can ride in strollers or jogging strollers for walks/jogs, while bike trailers or attachments allow younger children to join bike rides safely. Older children can use training wheels or ride their own bikes, and teens or adults might use standard bikes or even e-bikes to help keep up with the group. These options make it easier for everyone to participate together, even when abilities vary. Research supports that offering a variety of enjoyable, age-appropriate activities helps maintain engagement.

Focus on Fun, Not Performance

Children are more likely to be active when the experience is enjoyable. Fun, social interaction, and outdoor play are key motivators for physical activity. Games like tag, scavenger hunts, or backyard obstacle courses allow all ages to participate without focusing on skill level. 

Plan Ahead as a Family

Planning physical activity together can help increase participation. Let each family member help choose activities. This creates a sense of ownership and increases the likelihood that everyone will stay involved, especially children. Including input from children, especially the older children and teens, makes them more likely to stay engaged when they feel their ideas matter and when activities match their interests. When families only choose activities for younger children, older kids may feel frustrated or like they are stuck doing “little kid” activities. Taking turns choosing activities or offering a few options can help balance everyone’s interests. This approach helps keep older children engaged while still making sure younger children are included and having fun.

Encourage Role Modeling

Parents and caregivers play a powerful role as models. Children are more likely to be active when they see adults participating regularly in physical activity. This modeling extends across generations, as grandparents and other caregivers also influence activity habits. 

Building Lifelong Habits

Family-based physical activity is all about creating consistent opportunities for movement, connection, and fun together. Evidence shows that engaging the family is an effective strategy for increasing physical activity, particularly in children. Families have the capability to create an environment where everyone stays active, regardless of age or ability. Over time, these experiences help build healthy habits that last a lifetime.

About the Author

Erin Hallenbeck is an SDSU Extension Health and Physical Activity Field Specialist based in Sioux Falls. She is passionate about empowering South Dakotans to lead healthier, more active lives that help them build confidence and improve their quality of life. Her work is focused on promoting physical activity and wellness throughout South Dakota. Erin has experience developing and leading exercise programs for all ages, and supports volunteer-led, community efforts to promote sustainable health initiatives. 

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By Erin Hallenbeck, SDSU Extension Health and Physical Activity Field Specialist

Encouraging kids to be physically active can sometimes feel like a constant battle. Many parents feel like they are always repeating themselves or they are “pushing” their children to move more, but lasting habits rarely come from pressure. Instead, children are more likely to stay active when movement feels positive, enjoyable, and self-chosen.

Let’s talk about some practical strategies to help your kids be active without creating resistance or frustration.

Focus on Fun and Enjoyment

The most effective way to encourage kids to be active is to make movement fun. Children naturally enjoy play, and when activity feels like a game rather than a task, they are more likely to participate willingly. Think beyond traditional sports. Activities like playing tag, riding bikes, dancing in the living room, building obstacle courses, or exploring nature can all support movement. If your child enjoys what they are doing, they will want to do it again. The goal is not to make them exercise, but to help them discover activities they genuinely enjoy.

Be a Positive Role Model

Children learn by watching. If they see adults in their lives being active and enjoying it, they are more likely to follow that example. You do not need to be an athlete to make an impact. Simple actions like going for a walk, stretching, or playing outside together send a powerful message. Even better, invite your child to join you. This shifts the focus from “you should do this” to “let’s do this together.” Making activity a normal part of family life helps children see it as something positive and routine, not something they are being told to do.

Offer Choices

Children are more motivated when they feel they have a say. Giving them opportunities to choose how they are active builds a sense of independence and ownership. Instead of directing them with statements like “go outside and play,” try offering options such as “do you want to shoot hoops or go for a bike ride?” Choice helps children feel respected and increases their willingness to participate. It also allows them to explore different activities and discover what they enjoy most.

Keep It Social

Kids are more likely to be active when movement is social. Playing with friends or spending active time with family makes movement more meaningful. Consider planning active playdates, family walks, or group games. The focus becomes spending time together rather than simply being active. When children associate movement with fun social experiences, it becomes something they look forward to.

Build Activity Into Daily Routines

Physical activity does not have to be a structured event. In fact, some of the most effective movement happens naturally throughout the day. Look for small ways to incorporate activity into everyday life. Walking the dog, helping with yard work, biking to a nearby location, or playing outside after school are all simple ways to keep kids moving. When activity becomes part of the daily routine, it feels less like something extra and more like a normal part of life.

Create Opportunities

Sometimes children are inactive because they lack opportunities. Providing access to spaces, equipment, or programs can make a big difference. Simple items like balls, jump ropes, or bikes can spark spontaneous play. Visiting parks or recreation areas can also encourage movement. The key is to make activity available without forcing participation. When opportunities are present, children are more likely to engage on their own terms.

Avoid Using Pressure or Punishment

Nagging and forcing activity often leads to resistance. Children may begin to associate movement with negative feelings, making them less likely to be active in the future. Avoid using physical activity as a punishment or framing it as something they must do. Instead, keep the tone positive and supportive. Give your child space to engage when they are ready.

Active for Life

Encouraging kids to be active without nagging requires a shift in our approach. Focus on creating an environment that supports movement, fun, and choice. When kids feel confident and free to explore activities they enjoy, physical activity becomes something they choose, not something they are forced to do. Over time, these positive experiences can build habits that last well into adulthood.

About the Author

Erin Hallenbeck is an SDSU Extension Health and Physical Activity Field Specialist based in Sioux Falls. She is passionate about empowering South Dakotans to lead healthier, more active lives that help them build confidence and improve their quality of life. Her work is focused on promoting physical activity and wellness throughout South Dakota. Erin has experience developing and leading exercise programs for all ages, and supports volunteer-led, community efforts to promote sustainable health initiatives. 

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By Erin Hallenbeck, SDSU Extension Health and Physical Activity Field Specialist

Not every child wants to play soccer, join basketball, or spend weekends at tournaments, and that is okay! While organized sports can be a great way for kids to stay active, they are not the only option. Many children simply prefer different types of movement and helping them discover activities they enjoy can build a lifelong positive relationship with physical activity.

The good news is that being active does not have to be limited to just sports. Whether your child is artistic, introverted, adventurous, or unsure where to start, there are several ways to help them move more and build confidence.

Why Physical Activity Matters

Physical activity is important for every child, regardless of whether they participate in sports. Regular movement supports healthy growth and development, improves sleep, boosts mood, and helps children focus better in school. Activity can also reduce stress and provide opportunities for social connection and fun.

Children do not need intense workouts or to join competitive teams to experience these benefits. Simple, enjoyable movement throughout the day can make a big difference.

Shift the Focus Away from Competition

One reason some children are not drawn to sports is because they do not enjoy competition. They may feel pressure, fear making mistakes, or dislike the structure of organized teams.

Instead of focusing on scores and winning, focus on movement and enjoyment. Ask your kids questions like:

• “What activities sound fun to you?” 
• “Would you rather do something indoors or outside?” 
• “Do you want to play with a friend or by yourself?” 

Giving children ownership over how they move can increase motivation and confidence.

Explore Different Types of Activities

There are many ways to be active aside from organized sports. Encourage your child to experiment with different activities until they find something they enjoy.

Some ideas include:

• Walking the dog 
• Riding bikes 
• Dancing 
• Hiking 
• Swimming 
• Roller skating 
• Jump rope 
• Martial arts 
• Yoga 
• Gardening 
• Playing at the playground 
• Obstacle courses 
• Active video games 
• Trampoline parks 
• Nature scavenger hunts

Some children prefer creative or independent activities rather than team settings. Others may enjoy short bursts of activity instead of long practices or games.

Make Activity Part of Everyday Life

Physical activity does not have to happen in a gym or on a field. Small moments of movement throughout the day add up.

Look for simple ways to build activity into your family’s routine:

• Take walks after dinner 
• Park farther away from entrances 
• Take movement breaks during homework time 
• Walk or bike to nearby destinations 
• Do active chores together, such as raking leaves or washing the car 
• Plan active family outings on weekends 

When activity becomes a normal part of daily life, children are more likely to see movement as something enjoyable instead of something they “have” to do.

Be a Role Model

Children pay attention to the habits of the adults around them. One of the best ways to encourage activity is to let your child see you being active too.

You don’t need to be a marathon runner or fitness guru. Simple actions and habits matter:

• Taking walks 
• Stretching 
• Working in the yard 
• Riding bikes 
• Choosing active hobbies 
• Limiting screen time 

When parents talk positively about movement and prioritize activity themselves, children are more likely to follow that example.

Celebrate Effort, Not Ability

Children are more likely to stay active when they feel encouraged rather than judged. Avoid comparing your child to siblings, classmates, or more athletic peers.

Instead, celebrate effort and participation:

• “I’m proud of you for trying something new.” 
• “You looked like you were having fun outside.” 
• “I love seeing you get better at __________.” 

Positive reinforcement helps children build confidence and view movement as a rewarding experience.

Remember: Every Child Is Different

Some children love sports, while others thrive being active in other ways. There is no “right” way to move.

The most important thing is helping your child find activities they enjoy and can continue throughout life. By keeping movement fun and pressure-free, you can help your child build healthy habits that support their well-being for years to come.

About the Author

Erin Hallenbeck is an SDSU Extension Health and Physical Activity Field Specialist based in Sioux Falls. She is passionate about empowering South Dakotans to lead healthier, more active lives that help them build confidence and improve their quality of life. Her work is focused on promoting physical activity and wellness throughout South Dakota. Erin has experience developing and leading exercise programs for all ages, and supports volunteer-led, community efforts to promote sustainable health initiatives. 

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