As summer comes to a close, it is important to begin preparing your children for their return to school. This can be a busy and an exciting time for you and your children. Making sure your children have what they need are important steps in the back-to-school journey. Safe-guarding your children’s health and ensuring they are physically ready for the challenges is another important step toward a happy, healthy school year for everyone.
Ease your children into their new schedule
Before classes begin, start shifting your children from summer carefree sleep hours to bedtime schedules that are more in line with the coming school year.
To help your children with this transition, encourage reading or playing quiet games an hour before going to bed. The longer you wait to get the children into the habit of going to bed at a set bedtime, the harder time your children will have getting up for school in the morning. If you can help your children get into the routine of going to bed earlier, help to choose their clothes, prepare their backpack for the next day, the morning will start much smoother and calmer. Remember a good day for your loved ones starts with a good night’s sleep.
Rise and Shine!
Make a healthy breakfast a habit in your home by establishing a breakfast routine early in the school year. Eating breakfast will keep your child fueled until their next meal, allowing them to focus in class for enhanced learning.
Kick off your child’s day with a healthy breakfast! Try to include a combination of protein-rich foods (eggs, cheese, nuts or nut butters, milk, Greek yogurt), whole grain foods (whole grain bread, tortillas, pancakes and muffins; oatmeal or cereals that are low in sugar ) and fruit or vegetables.
A little planning the night before or early in the week can go a long way when you’re in a rush to get out the door in the morning. Stock your kitchen with grab and go items such as hard boiled eggs, yogurt, whole grain muffins, and fresh fruit.
Mid-Day Power Up With Good Nutrition
Your child’s lunches are a major source of essential nutrients needed for growth and development. A healthy mid-day meal can help prevent those afternoon energy slumps, which can make it difficult to concentrate in class.
“Try to include your kids in planning and packing school lunches”, says Kerby Sylvester, Registered Dietitian for Southern Health-Santé Sud. “Give them a variety of healthy options to choose from, prep as much of the lunch as you can the night before to save time in the morning. Children are more likely to eat a lunch that they have helped pack themselves.”
Pack a balanced lunch by choosing food items from a variety of food groups. For example, tuna salad in a whole grain tortilla with carrot sticks, cucumber slices or cherry tomatoes, an apple and a small yogurt. Another option is packing leftovers from supper such as chili, pasta, stir fry or soup. For creative lunch ideas that are kid friendly, check out www.cookspiration.com from Dietitians of Canada or download the app for free!
Wash, Wash, Wash Your Hands
Hand washing is one of the most important ways to prevent the spread of germs. When washing hands, it is important to scrub for a full 20 seconds.
“In the hustle-bustle of getting your children all set for school, it is important to take some time to help your kids understand the importance of proper handwashing,” says, Bev Unger, Regional Manager - Public Health-Healthy Living. “Everyone has been sick at one point in their life, whether it was a cold or the flu and hand washing is probably the single most important factor in avoiding illness”.
Teaching your children to sing a "hand washing song" while washing hands is a good way to help them measure if they have been scrubbing long enough. Here is an example:
Wash Hands, Sing a Song
(Sing to the tune of "Row, Row, Row Your Boat")
Wash, wash, wash your hands,
Play our handy game.
Rub and scrub and scrub and rub
Germs go down the drain
(repeat)
