As we move on to a fresh new school year, getting your kids back to the daily school routine is a mission after a long summer break .Apart from that, moms surely know how excited kids get about buying new stationery supplies, school bags and uniforms.
However, it is essential to set health and nutrition goals to kick start a fruitful academic year and make sure you get your kids on the right track when it comes to their wellness.
Recent studies are emphasizing on the importance of school nutrition habits as results have been showing a relationship between students health and their academic achievement.
With this said, below are Right bite's key tips to get started with a healthy academic year:
1. But first, breakfast
A wholesome breakfast is essential to give your kid the energy boost to keep them focused and alert during school.
Opt for low in sugar, fortified cereals and a dairy serving. Put added sugars aside and sweeten the bowl of cereal with fresh fruits such as a cup of berries.
2. A healthy lunch box? Yes please!
When packing your kid's meal box, make sure you're including a variety of healthy options such as fruits, baked crisps, cut-up veggies, baby carrots, turkey wraps or low fat mozzarela sticks. You can get fancy by making creative shapes out of the meals to encourage healthy eating!
3. Skip the sugars
It is easy for kids to exceed their daily sugar intake due to the variety of tempting snacks such as candies, ice-cream & chocolates. Substitute high sugar foods with Fresh fruits, home-made healthy muffins or frozen yogurt, this will also help pack a good amount of vitamins and minerals that are essential for normal growth.
4. Swap the juice for a fruit
As healthy as fruits are considered, it is different when it comes to fruit juices. A cup of fruit juice might contain more than 3 servings of fruit which makes it very high in sugar.
A better option would be to have fresh fruits where your kids can get the benefit of fiber as well!
5. Get Active!
Children & adolescents are recommended to have 60 minutes of physical activity daily, whether it's playing their favorite hobbies or joining extracurricular activities, as long as they keep moving!
6. Establish healthy sleep patterns
Getting back to the daily school routine also means helping the kid’s transition back to sleeping early. According to the national sleep foundation, kids between the ages of 3 and 6 need 10 to 13 hours of sleep a night; ages 6 to 13 need 9 to 11 hours of sleep; and teens 14 and older should get 8 to 10 hours of sleep a night.
Adequate sleep is also essential for kid’s optimal learning and memory function.
“A healthy mind lies in a healthy body”, a well known quote to remember when starting a new academic year. Good healthy habits start from home and grow at school. Parents are their kids rold models and they will most likely follow their lead!
Here’s to an amazing start! Wishing all the students a healthy & successful year ☺