Preparing for a Healthy and Successful School Year

Children enjoying a snack at school — Nutritious snacks support children’s growth and development. Photo Credit: UF IFAS

Summer break is quickly ending, and a new school year is right around the corner. While this time of the year can be stressful for both parents and children, preparation is the key to helping children start the school year strong. Ways to support a healthy start to the school year for children include:

Scheduling a well-child visit with their healthcare provider
Ensuring immunizations are up to date

Attending school open house to meet teachers

Developing a consistent nighttime and morning routine

Planning meals and snacks for the week

Schedule a Check-Up

Scheduling a routine check-up, or well-child visit, is very important as it helps parents and healthcare providers track a child’s growth and development. It is a great opportunity to ask health-related questions and determine if a child’s immunizations are up to date. Additionally, if a child has medications he or she needs to take during the school day, parents can bring required forms from the school to the appointment so the healthcare provider can complete them, ensuring that the school nurse receives the child’s most current treatment plan.

Develop Healthy Routines

Getting good sleep is a critical part of ensuring a child can focus on learning and retaining information during the school day. In general, school-aged children should get between 8 and 10 hours of sleep per night. Inadequate sleep can affect a child’s mood, behavior, and ability to pay attention in class. Some ways to support healthy sleeping habits include:

Limiting screen time at least one hour before bed

Going to bed and waking up at consistent times each day

Creating a peaceful, quiet bedroom environment that promotes good sleep

Sleep also supports a healthy immune system, which is especially important for fighting off pathogens like viruses and harmful bacteria. Parents who may be concerned about their child’s sleep habits should consult with their healthcare provider.

Attend Open House

Attending a school orientation or open house prior to the beginning of the school year provides an opportunity for parents to meet their child’s teacher and gives their child a chance to see and explore their new learning environment. Establishing this connection before the first day of school can help calm nerves and gives parents and children insights into what is expected over the next year as well as an understanding of school policies and procedures.

Fuel Learning with Good Nutrition

Feeding children nourishing foods is essential for successful learning and engagement in school activities. Because weeks can be busy for families, taking time to plan meals alleviates the stress of deciding what to make for breakfast, lunch, or dinner every day. Meal planning also helps parents ensure that their child is getting the nutrients they need for good health. Balanced meals should include:

Good sources of quality protein such as lean meats and legumes

Whole grains

Healthy fats

Fruits

Vegetables

Low-fat dairy products

Together, these foods help sustain energy, growth, and brain development.

Foods such as fish, nuts, and seeds contain omega-3 fatty acids which are healthy fats that are essential for brain function. Additionally, low-fat dairy products such as milk, cheese, and yogurt contain calcium and vitamin D that support bone development. Nutrients found in fortified soy beverages, like calcium, vitamin D, and protein, are similar to dairy milk and can serve as a plant-based alternative if a child has lactose sensitivity. Offering a variety of fruits and vegetables throughout the week encourages children to eat a range of colorful foods supporting overall health. Consuming whole grains provides children with sustained energy throughout the day. Foods containing high amounts of salt, saturated fat, and added sugar should be limited. Reading nutrition facts labels on packaged foods can help parents choose healthy options for their children.

Keep it Simple with After-School Snacks

Preparing healthy snacks ahead of time is another step to ensure children get the nutrition they need, especially after a long day of learning. If children are thirsty, fruit-infused water, 100% fruit juice, smoothies without added sugar, or low-fat milk are healthy options compared to sugary beverages like soda. Instead of grabbing a bag of chips, low-fat cheese sticks and whole grain crackers provide nutrients like calcium and fiber. Additional healthy options for snacks include applesauce without added sugar, fresh fruit or dried fruit, and low-fat yogurt without added sugar. Cutting carrots and celery into sticks ahead of time and keeping them in the refrigerator can make vegetables an easy grab-and-go snack.

A dish of carrot sticks and hummus — Carrots and hummus are a healthy snack option for children after school. Photo Credit: UF IFAS

Plan for Success

To enable a healthy start to the school year, taking time to prepare is essential for children’s success in the classroom and beyond. Scheduling routine health exams, supporting adequate sleep, and planning nutritious meals and snacks are small steps that have lasting benefits on a child’s health and well-being.