Kids have back-to-school supply lists, but parents know the importance of having a back-to-school health checklist too. Below are just some of the routines and rules you can follow to get your kids, tweens, and teens off to an excellent start this school year and keep the magic going for 180 days.
All About the Routine
Parents aren’t with their kids for the bulk of every school day, but you have opportunities to set them up for success before and after their time in the classroom with important routines.
- Sleep routine. No matter your child’s age, they need sleep to grow, think, and move. Going to bed around the same time every night and waking at the same time (even on the weekends) will get their brains and bodies trained and operating at their best.
- Screen time limits. Besides excess screen time at home, kids use screens often in school. The only limits are the ones you place on them, so make sure your child’s routine includes time off screens big and small so they can socialize, read, rest, and recharge.
- Homework habits. Most kids have homework every day, and establishing a routine to get the work done before they get too tired is ideal. If it works for your child, a snack and downtime when they get home followed by dedicated homework time is an easy routine.
- Handwashing habits. Teach your kids to immediately wash their hands when they get home. Their preventive care will become a habit that prompts them to hit the sinks before lunch at school and throughout the day.
Healthy Mealtime Checklist
Whether you do all the cooking and lunch-packing in your house or each person has unique responsibilities, the most important thing is to eat regularly and eat well.
- Serve a solid breakfast. Whether you’re rushing out the door every morning or have time to cook and serve at home, solid breakfasts packed with protein and other nutrients are possible. Fresh fruit, premade breakfast bars, yogurt cups with granola, and versatile eggs get the job done. Above all, ensure the kids don’t leave the house on an empty stomach.
- Pack a nutritious lunch. Lunch is a great place to pack in good food in fun ways. How you package lunch – cucumber slices cut into stars or turkey sandwiches imprinted with a smiley face – can often convince little kids to eat fruits and veggies. The simplest items – like cheese, grapes, or multi-grain crackers – can fill them up and keep children going through the rest of the school day.
Simplify Stress for Students
If your child has food allergies or is dealing with a chronic condition, how you approach each school day will vary and it will be impacted by the amount of stress their health is causing them. I am here to support your family through health challenges and carry out tests or evaluations to provide the level of care and treatment that’s needed.
Make an appointment with me, Dr. Maria Swetech, to talk about this health checklist and how your kids can enter this school year so they feel good, perform well, and stay healthy.
Nothing in this blog is official medical advice. See your doctor for customized care.
