The start of the new school year presents chances for enjoyable learning and personal development, yet it can also bring about stress, infections, inadequate nutrition, and lack of physical activity. 

To ensure your kids flourish both physically and emotionally upon entering the classroom this fall, it's crucial for you, as parents, to provide support.

Getting Back-to-School Ready: Tips for a Smooth Transition

  • Make each day function smoothly. Establish—and stick to—homework schedules, play or sports time, mealtimes, screen time, and bedtime. 
  • Help them shift from a summer sleep schedule to one that provides the rest they need to be able to focus and learn effectively. Move their head-to-bed and wake-up times by about 15 minutes every few days over one or two weeks until you reach the schedule that lets them get up refreshed and early enough to have an un-rushed morning on their way out the door.
  • Check-in with your child to see if they are nervous about heading to school—and ask them (gently) what they are thinking and feeling. It may help to talk them through the basic routine they will follow and what they will do as they head to school (Car? Bus? Walk? Ride a bike?), in the classroom, and after school. 
  • It’s also smart to talk to them about potentially challenging situations they may be worrying about, such as being able to find their way around in a new school (Take a walk with them through the building before the school year starts or after classes). You can also talk about bullying—describe what it is and what to do if it happens to them (report it to a teacher, tell you, and always walk away with their head held high).
  • Get your kids an annual physical check-up with their pediatrician. Discuss getting vaccinations that are required. Also, having a vision and hearing test when they start school and then as often as your doctor recommends can help make sure they can learn and interact with others comfortably.
  • Try creating a morning goodbye ritual that offers love and support—even something as silly as always saying, “See you later alligator,” and having them reply, “After a while crocodile.”

Nutrition Tips for School Success

Provide a healthy breakfast that offers protein and healthy carbs and is free of sugary baked goods or beverages. That is shown to improve grades and attitudes! If you prepare lunch, make sure it fuels sustained energy and focus by supplying lean protein, such as sliced turkey, whole grains (100% whole grain bread), fresh fruit, and water. Add snacks that include sliced veggies (carrots, celery) and healthy crackers. For other great ideas, check out Healthy Snack Ideas for School. 

Children should get their nutrients from a balanced diet rich in fruits, vegetables, whole grains, proteins, and dairy. A child eating a varied diet may not need a multivitamin. However, some kids benefit significantly, depending on their diet, health status, and specific nutritional needs. Nutrients of particular importance include omega-3s, B vitamins, vitamin D, and iron. Here are some considerations:

  • Picky Eaters: For children with limited diets due to picky eating habits, multivitamins might help fill nutritional gaps.  I know finicky kids are a challenge, but please keep working on broadening their dietary preferences.
  • Specific Nutritional Deficiencies: Some children may have specific deficiencies (e.g., vitamin D, iron), which can be identified through a healthcare provider. In such cases, targeted supplementation might be advised rather than general multivitamins.
  • Restricted Diets: Children with vegetarian or vegan diets may need supplements for nutrients like B12, iron, calcium, and vitamin D, which can be more challenging to obtain from plant-based foods alone.
  • Medical Conditions: Certain conditions might affect nutrient absorption or increase nutritional needs, making supplements more necessary.

For kids who need a boost to their nutrition, children's health supplements may be useful. Check the Recommended Dietary Allowance (RDA)  and Adequate Intake (AI)  for kids ages 1 to 18 for vitamins A, C, E, K, and all the Bs, and important minerals.1

Explore 5 Best Children’s Supplements: A Pediatrician’s Guide to Optimal Health + Development and The 8 Best Kid’s Supplements for Overall Health.

How to Boost Your Child's School Day for Success

Recess and lunchtime are as important parts of the school day as the time spent listening to the teacher. But many schools lack outdoor play areas and cafeteria food can be loaded with unhealthy fats, salt, and sugar. 

  •  If you don’t prepare your child’s lunch, you can help your child learn to select the healthiest food options in the cafeteria. Check out the info at Tips to Get Kids to Eat Their Vegetables. 
  • Try to provide the opportunity for an hour of physical activity after school—maybe with school-related groups that exist or that you help organize. 

References:

  1. https://health.gov/our-work/nutrition-physical-activity/dietary-guidelines/previous-dietary-guidelines/2015/advisory-report/appendix-e-3/appendix-e-31a4