5 Tips for a healthy school year

Back-to-School2

Feeding your child’s body and Brain

Protein

Starting the day off with protein increases energy, focus and helps maintain energy and focus for the next couple of hours.

Examples include:

  • Hard boiled eggs
  • Cottage cheese
  • Greek Yogurt
  • Nut butters

Add in a banana, apple, nuts or oatmeal for beneficial fiber.

If your child is not a fan of these foods, then serve leftovers such as chicken, a turkey sandwich or steak.

It’s best to start the day off with protein than none at all.

Quenching Thirst

Water

Water is best but if your kids want something different for a change, try coconut water or a fruit smoothie. It’s best to stay away from caffeine and sugar laden drinks such as soda or sweetened sports drinks.

Create a Back to School Grocery List

Send your kids off to school with healthy food. Here are suggested items:

•Turkey roll: 2 slices of turkey rolled and wrapped in a paper towel
•Turkey jerky: 1 preservative free, natural turkey jerky
•Hard boiled egg, on an ice
•Organic corn tortilla chips and/or rice crackers
•Sunflower seeds, shelled
Hummus in a small container
Grapes, carrots, or apple slices
Gluten-free pretzels
•Apple or berry sauce in squeeze packages

Exercise

Give your kids a break after school. Give them some time to go outside and play or participate in after school sports and activities. Activity is important for health and will give them a much needed mental break.

Consider some family exercise time. Time for everyone in the family to get active together.

School Appropriate Schedule

Sleep

If your kids have spent the summer on a summer sleep schedule, it’s important to get them on an appropriate school sleep schedule before school starts.

Sleep is paramount in performing well in school. Teenagers should get 8-9 hours of sleep while younger children 5-7 years of age need a full 10 hours.

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