As the school year kicks off, building a healthy and strong foundation begins at home. By weaving healthy habits into your family’s daily routine, you can boost your children’s well-being and set them up for academic success, ensuring they start the new school year on the right foot.
7 Tips for a Healthy School Year
When parents and guardians model healthy habits and self-control, such as nutritious eating, balanced screen time and good sleep hygiene, they create a positive environment that encourages children to adopt these same practices.
By setting this example, families not only promote better physical and mental health but also contribute to their children’s energy, focus and self-esteem.
Here are seven practical tips to help your family start the school year on a healthy note:
1. Plan Ahead for Healthy Meals
Encourage balanced meals that include a variety of whole foods, such as fresh fruits, vegetables, whole grains and lean proteins. Packing nutritious lunches and snacks can help children stay focused and energized throughout the school day.
Some snack ideas for school include:
- Apple slices with nut butter
- Greek yogurt with fruit and granola
- String cheese and whole grain crackers
- Baby carrots and cucumber slices with hummus
Some lunch ideas for school include:
- Turkey, cheddar and avocado sandwich
- Chicken salad on a whole grain roll with cucumber slices
- Whole wheat pasta with olive oil and broccoli
- Hummus with veggie sticks and pita bread
- Quinoa or brown rice with black beans, corn and cheese
2. Reduce Screen Time
Limit recreational screen time to encourage your child to be more physically active, creative and social (in person), and to interact with the family more frequently.
The American Academy of Pediatrics recommends limiting screen time for school-aged children, other than for homework, to about one hour per day on weekdays and up to three hours on weekends. This increases the likelihood of your child focusing on other activities such as reading, art work or outdoor play.
Set a family screen time schedule to make it easier to manage screen time and use timers or time limitation features on your child’s device.
3. Go Outdoors Every Day
Outdoor activities provide physical exercise and exposure to fresh air, which are both key for managing stress and for overall health. Additionally, the Sleep Foundation explains that getting sunlight exposure outside and exercise can help children sleep better.
Aim for at least 30 to 60 minutes of outdoor activity and exercise each day (the same recommendation for adult exercise), whether playing sports, going for a walk or exploring nature. On the weekends, try organizing family hikes or games outside and inviting friends to make outdoor time more enjoyable.
4. Stick to a Sleep Schedule
Establish a consistent bedtime routine to ensure your child gets enough sleep. Aim for 8-12 hours of sleep each night, depending on your child’s age, and create a calming bedtime environment to improve sleep quality.
Make sure your child’s bedroom is set up for quality sleep by making it dark, cool and free of distractions like a TV or electronics. Consider starting a relaxing pre-bedtime routine, such as taking a shower or bath, reading a book together or listening to soft music.
5. Be Consistent With Routines
Maintain a structured daily routine to help your children manage their time effectively. Setting boundaries on how your child spends their time and establishing consistent meal times, study periods, and sleep schedules provides stability and reduces stress.
Try to serve dinner at the same time each night and set specific times for homework, family activities, chores and bedtime so everyone knows what to expect.
6. Teach Them How to Manage Stress
Show your children how to manage stress through mindfulness, relaxation techniques and open communication. Model healthy stress-management practices yourself, such as discussing feelings and seeking support when needed. Encourage your child to express their needs and emotions to improve their confidence and relationships.
7. Leave Free Time to Relax and Play
In the hustle and bustle of a new school year, it’s beneficial for everyone in the family to carve out unstructured time to unwind and play.
Whether it’s outdoor activities in the backyard or a nearby park, imaginative games or simple downtime on the couch, resisting the urge to overbook your daily schedule supports emotional well-being and balances the demands of academic life.
At Stony Brook Children’s Pediatric Primary Care, we are dedicated to keeping children healthy. Our comprehensive care approach is relationship based because having a long-term connection to your family leads to the best health outcomes. If you need additional care, we coordinate it for you across our various services as well as Stony Brook Children’s Hospital – the only children’s hospital in Suffolk County – if necessary.
