A new school year has begun and with it comes new friends, new routines, and unfortunately, new opportunities for germs to spread. As parents, there are simple steps you can take to help keep your children healthy, energized, and ready to learn.

Fuel Them for Success

A healthy breakfast and lunch are two of the best tools for a successful school day. Breakfast gives kids the energy and focus they need for morning learning. Aim for a mix of protein, whole grains, and fruit, such as whole grain toast with peanut butter and banana, yogurt with berries and granola, or scrambled eggs with whole wheat toast and apple slices. Avoid high-sugar pastries and drinks that can cause an energy crash.

For lunch, include a balance of protein, whole grains, fruits, and vegetables. Water or fat-free milk is a better choice than sugary drinks, and letting children help pack their lunch can make them more excited to eat it.

Get Them Moving

Physical activity keeps kids strong, reduces stress, and supports learning. Experts recommend at least 60 minutes of active play each day. That could be sports, riding bikes, dancing, or simply playing outdoors after school.

Practice Healthy Habits

Remind your children to wash their hands with soap for at least 20 seconds, especially before eating and after using the restroom. Covering coughs and sneezes with their elbow and avoiding sharing personal items can also help keep illnesses from spreading.

Make Sleep a Priority

Children thrive on rest. School-aged kids need about 9–12 hours of sleep each night. Sticking to a consistent bedtime and wake-up schedule, even on weekends, helps keep their bodies in rhythm. A calm bedtime routine, such as turning off electronics an hour before bed and reading together, can make the transition to sleep smoother.

Don’t Forget Mental Health

A healthy mind is just as important as a healthy body. Ask your children how their day went and listen to their concerns. Downtime after school, whether it’s reading, drawing, or playing, can help them recharge.

Stay on Top of Checkups

Annual wellness visits and recommended vaccinations are essential for prevention. Having a basic health kit at home for minor illnesses can save time and worry.

By focusing on nutrition, physical activity, hygiene, sleep and emotional well-being, you can help your children start the school year strong and stay healthy all the way to summer break.

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