When parents and guardians model healthy habits and self-control, such as nutritious eating, healthy technology habits 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. Encourage your child to bring a water bottle to school and drink water regularly throughout the day, especially during sports and other physical activities.
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. Create Healthy Screen and Technology Habits
Rather than focusing only on a specific number of screen-time hours, consider how technology fits into your child’s overall day. The goal is to make sure recreational screen use doesn’t crowd out sleep, physical activity, homework, family time, in-person friendships or other activities your child enjoys.
Consider creating family guidelines for when and where screens can be used. Screen-free meals and a screen-free period before bedtime can help protect family connection and healthy sleep habits. Keeping phones and other devices out of the bedroom overnight can also make it easier for children to get the sleep they need.
It’s also important to pay attention to what your child is doing on a device, not just how long they’re using it. Talk with your child about the content they’re viewing, the people they’re interacting with online and how technology makes them feel. Parents can model these habits, too, by putting their own devices away during family time.
As children get older and their technology use changes, revisit your family’s expectations and adjust them together.
3. Make Time for Daily Physical Activity
Regular physical activity supports children’s physical health, mood, sleep and overall well-being. Children and teens ages 6 to 17 should aim for at least 60 minutes of physical activity each day.
Outdoor activities are a great way to get moving and spend time together as a family.
Encourage your child to find activities they enjoy, whether that’s playing a sport, riding a bike, walking the dog, dancing, playing outside or simply being active with friends.
On the weekends, try organizing family hikes or games outside and inviting friends to make active 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.
Try to keep bedtime and wake-up times relatively consistent throughout the week, including on weekends. 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.
A predictable routine can be especially helpful during the transition from summer to the school-year schedule. Give your child some time to adjust rather than expecting the new routine to feel natural right away.
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.
Remember that stress doesn’t always look like saying, “I’m stressed.” In children, it may show up as irritability, changes in sleep or appetite, headaches or stomachaches, difficulty concentrating, changes in behavior, declining grades or reluctance to go to school or participate in activities.
Make time for regular, low-pressure conversations about school, friendships and how your child is feeling. You don’t have to solve every problem; sometimes simply listening and letting your child know they can come to you is an important form of support.
If changes in your child’s mood or behavior persist or begin to interfere with school, sleep, relationships or daily activities, talk with your child’s pediatrician.
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.
Children don’t need every minute of their day scheduled. 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.
Free time also gives children an opportunity to recharge, pursue their own interests and spend time with family and friends without a specific goal or activity planned.
Before the School Year Begins
The start of a new school year is also a good time to make sure your child’s annual well visit is up to date. Regular pediatric visits allow your child’s healthcare provider to monitor growth and development, review sleep, nutrition and mental health, address school or behavioral concerns, and make sure recommended vaccines and preventive care are up to date.
If your child has a chronic health condition, takes medication or has specific health needs at school, make sure you have a plan in place with your child’s healthcare provider and school before classes begin.
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.
