It’s time to get back in the swing of the school year. From packing lunches to balancing backpacks, here's what you need to know to keep your kids healthy.
- Choose a backpack wisely. Look for a bag with wide, padded shoulder straps and a padded back. Pick one with compartments that allow your child to distribute the weight of textbooks and school supplies evenly.
- Make sure your child wears a bicycle helmet whenever riding to and from school or through the neighborhood. It should fit properly and be fastened securely with a chin strap.
- Plan packed lunch days and cafeteria days using your school’s cafeteria menu. On days when the cafeteria is serving food your child doesn’t like, you can send along a healthy bagged lunch. This gives your child a variety of meals while still planning for the healthiest option each day.
- Teach good hygiene to children. Make sure they know to use soap before eating and after using the bathroom. Frequent and thorough handwashing is the easiest way to prevent illnesses such as pinkeye, colds and strep throat.
- Give your child a quick breakfast on the go with a simple smoothie. Blend low-fat yogurt, crushed ice and your child’s favorite fruits. Pour it into a tumbler and breakfast is ready for the car ride!
- School-age children need 10–12 hours of sleep each night. Getting the right amount of rest makes it easier on kids to pay attention in class. Set a consistent bedtime on school nights, and leave time beforehand for winding down.
- Pack a cup of fat-free or low-fat milk with your child’s lunch. It’s healthier than a soft drink, which packs about 10 teaspoons of sugar on average. Low-fat or fat-free milk provides calcium and other essential nutrients your child needs to be healthy and grow.
- Prepare healthy snack packs by filling plastic bags with unsalted nuts, dried fruit, or veggies such as carrots or celery. These quick bites are perfect for munching on during after-school activities.
- Choose whole grains for breakfast over sweetened cereals. Whole grains help kids feel full and focused until their lunch period begins. Toast a piece of bread and serve it with peanut butter for a filling breakfast full of protein.
- Check your child’s hair regularly for lice. Close contact in classes can help the little creatures spread easily between kids. If found, use an over-the-counter lice treatment to get rid of the bugs.
For this information and more, check out The American Academy of Pediatrics, USA.gov, HealthLine, and KidsHealth.
