Three wellness tips to prepare your family for a healthy school year

The latter part of summer can be bittersweet. While many parents and families are still enjoying fun outdoor activities and sunshine, they’re also preparing for the inevitable: going back to school. 

It’s an exciting time for families ready to return to the comfort of a predictable routine. As part of your preparation, be sure to get your kids ready to start the school year off right by settling into a good wellness routine under these three pillars.

1. Nutrition 

Making sure your child is well nourished during the school year can be difficult. Nutrition challenges for school-aged children include consuming too many empty calories from fats and sugars, obesity and picky eating.

To address these challenges, try building balanced meals that include protein and healthy carbohydrates. Limit processed, pre-packaged foods and substitute water or milk for sweetened fruit drinks and sodas. Tips for addressing pickiness include frequently introducing new foods, being a good role model with your own nutrition habits and avoiding using food as a reward. 

For breakfast, try to include a healthy balance of protein, fruits or vegetables, carbohydrates, dairy and healthy fats like peanut butter and avocados so your kids can feel full for longer. Make-ahead options, such as breakfast burritos, overnight oats and egg cups, are quite popular. Other quick, nutritious breakfast ideas you can prepare in the morning include whole wheat toast, fruit smoothies or hard-boiled eggs.

Meal prep can help you know your child is eating healthy food at school. Building a healthy lunch box can help them avoid vending machine lunches or other unhealthy options.

If your child is an adventurous eater, try going “Beyond the Table.” If they have food intolerances or allergies, consider these gluten-free workarounds. 

2. Sleep 

Sleep is just as important as nutrition for your child’s health and performance. Children need a minimum of eight to 10 hours of sleep per night, depending on their age. 

As is the case with adults, TV and electronic devices are responsible for lost and interrupted sleep. Establish a routine that works for your family that incorporates a reasonable bedtime coupled with downtime without screens. 

Turn off and put away electronic devices at least one hour before bedtime. A nighttime bath, light snack or reading can be a part of a relaxing, healthy routine. 

Sleeping in layers can keep your child from being too hot or cold, though the air temperature should be on the cooler side. Limited light and noise are optimal. 

The earlier you train your child to sleep in their own bed, the better the sleep quality will be for the whole family. Don’t wait until the day before school. Put your routine into action by mid-summer or, better yet, establish a healthy routine that works year-round.

3. Safety and support

Review the basics of physical safety, such as transportation safety tips. Be aware of potential health risks at school, which can range from bullying and conflict to vision problems and head lice.

Know your child’s strengths and struggles and keep the lines of communication open with the teachers and adults involved in your child’s educational growth and development. Talk to your child’s teacher about their preferred learning style and challenges, as well as how you can offer support at home. 

Be flexible and adaptable while advocating for your child’s needs. Prepare and equip your child for success by having important safety conversations with them before school begins.