As students across the Panhandle prepare to return to classrooms, the Panhandle Public Health District (PPHD) is encouraging families to use the back-to-school season to build healthy routines through its "5 to Thrive" campaign, according to a July 23, 2026, news release.
The campaign asks families to focus on five daily habits: at least 5 servings of fruits and vegetables, 4 glasses of water, 3 servings of lean protein, 2 hours or less of recreational screen time, and 1 hour of movement such as walking, biking, outdoor play, sports, or active family time.
PPHD also highlights several additional wellness steps for the new school year, including prioritizing sleep, with recommended nightly amounts of 10–13 hours for preschoolers, 9–12 hours for school-age children, and 8–10 hours for teens, and gradually adjusting bedtimes and wake-up times before school begins.
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The release recommends packing breakfasts and lunches that include lean protein, whole grains, fruits, vegetables, and healthy fats, and offers budget-friendly tips such as using affordable proteins like peanut butter where permitted, tuna, beans, eggs, turkey, or leftover chicken; adding fresh, frozen, or seasonal produce; choosing whole grains; sending reusable water bottles instead of sugary drinks; and preparing lunches the night before.
PPHD advises families to choose water more often over sugary beverages such as soda, sports drinks, sweet tea, and fruit-flavored drinks, and to avoid energy drinks for children and teens due to high levels of caffeine and other stimulants that may affect heart rate, blood pressure, sleep, anxiety, and healthy growth and development. Water and low-fat milk are identified as the healthiest beverage choices for most students.
The release notes that returning to school can bring both excitement and stress, and encourages predictable routines, open conversations about feelings, quality time together, and physical activity to support mental wellbeing. Families can access PPHD's free CredibleMind platform at https://pphd.crediblemind.com/ for expert-vetted, evidence-based mental health information, self-assessments, articles, videos, and tools for teens and adults, available at no cost to Panhandle residents.
To limit the spread of illness during the school year, PPHD urges frequent handwashing with soap and water, covering coughs and sneezes, staying home when sick, and staying up to date on recommended vaccinations. Families are also encouraged to schedule annual wellness visits, complete required school health forms, review medications and emergency plans, and ensure backpacks fit properly and are not overloaded.
The district also reminds motorists to slow down in school zones, watch for children walking or biking, and always stop for school buses loading or unloading students. Additional information about the 5 to Thrive campaign and local wellness programs is available at https://www.pphd.ne.gov/5toThrive.htm or by calling 308-220-8020, and information about local health programs and resources is available from Wellness and Prevention Program Manager Nicole Berosek at nberosek@pphd.ne.gov or 308-279-3496.
This brief was generated from a public document. Source: https://www.pphd.org/Site/Documents/NewsReleases/7.23.26%20Back-to-School%20Build%20Healthy%20Habits%20with%205%20to%20Thrive.pdf
