Ring, Ring goes the bell! As a new school year begins, now is the perfect time to get back into a healthy routine with your family.
Set your child up for success by making sure they start this year in a healthy way by incorporating some of these helpful habits and tips.
Make breakfast a priority
Eating breakfast sets you up to make healthier choices all day long and helps your kids focus better at school.
For many students and their families, mornings can be a hectic time, especially with ever changing schedules – and all too often, breakfast is skipped in the rush. However, eating a healthy breakfast is the best way to start the day and give your body the fuel it needs to sustain energy and keep your body running properly throughout the day, for both children and adults alike.
If a rushed morning routine keeps you from sitting down for breakfast, set aside 10 to 15 extra minutes to eat. Wake up just a little bit earlier if needed to eat at home or to make sure your children get to breakfast at school. Check your school’s website for the breakfast serving times.
Ask your kids how they eat at school
While many schools offer a variety of healthy options, many kids eating school lunches aren't eating enough.
Whether it's not having enough time to eat or their food preferences, many children are tossing some of their school breakfasts/lunches away.
Not getting enough calories early in the day can cause youth to feel sluggish and easily distracted. This leads to feeling overly hungry after school and into the evening.
If you notice your children seem to be excessively hungry after school, ask them about how they're eating at school or throughout the day. Pack a healthy lunch if your child doesn't care for the food choices that the school may offer. It's a great way to ensure they get to eat enough of the healthy foods they like.
Have a nutritious snack ready for after school
No matter how well a child eats at breakfast and lunch they will most likely be hungry after school, especially if involved in other activities that they are exerting more energy towards. Some families eat dinner when kids arrive home from school, but many families don't eat until two or three hours after school is out. If your child needs an after-school snack, try to:
Find the right-sized snack to help them come to dinner hungry, but not starving. Hungry children are more likely to try new foods, but if they are overly hungry, they are more inclined to eat very quickly and possibly overeat. If they come to the table full from eating a meal-sized afternoon snack, they will not want to eat their meal, or they might eat it anyway and feel stuffed.
Think of snack times as additional opportunities during the day for kids to eat more of the foods they might not be getting enough of in their three meals. Make the most of snacks by offering foods that have the nutrients they need.
Offer a snack like an apple with a tablespoon of peanut butter, or a cup of yogurt, a healthy granola bar or cheese and whole-grain crackers. These types of snacks should be enough to satiate their hunger without spoiling their appetite for dinner.
Send a snack to school with your child if they ride the bus, or you have a long drive home from school. Having healthy snacks like fruits and vegetables available keeps kids from eating too many empty calories.
At Touchette Regional Hospital, our compassionate medical staff is available when you need us. We encourage you to incorporate healthy tips into your daily activities. And if you find that you need our services to help get you on the right track we’re here to help. An appointment can be made with our Dietitian with a referral from your primary care provider.
To learn more about our staff and our services, please check out our website: www.touchette.org.