Back to School Tips

 

Back to School Tips

Written by Jennifer Korneski, Somerset County 4-H & Healthy Living Coordinator

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When warm summer days transition into cool mornings, it’s a sign that summer is coming to an end as we welcome Fall and a new school year. Here are a few tips to help you and your family stay healthy as you balance your time in the new routine.

Eat a Nutritious Breakfast

Breakfast fuels your body for the morning, provides energy to kick start your metabolism and can help set you up to make good nutrition choices throughout your day. Breakfast options that are high in simple carbohydrates will burn quickly, so choose whole-grain sources like whole-grain bread, cereals or oatmeal with a protein source like eggs, peanut butter, or Greek yogurt to help keep your energy up longer. You can also add a handful of nuts or spoonful of flax seed to your pancake batter and cereals.

Avoid processed or high sugar foods like pop tarts or donuts as they contain high levels of added sugar and provide little vitamins, minerals and fiber. The American Heart Association recommends woman and children get no more than 25 grams or 6 teaspoons of added sugar daily, and men get no more than 9 teaspoons of added sugar. Add fresh fruit like berries to your breakfast which are a great source of antioxidants and fiber.

Fiber is another nutritional area that most Americans often miss reaching daily recommended amounts. On average, Americans eat less than 15 grams daily, while the USDA recommends women get 25 grams per day, and men under age 50 get 38 grams per day. For children, it is recommended that girls age 9-13 need 26 grams, boys age 9-13 need 31 grams, and boys over 14 need 38 grams of fiber daily. Eating foods high in fiber will help keep us feeling fuller for longer periods of time. It will also help stabilize blood sugar and lowers cholesterol. If your family doesn’t have time to sit and eat breakfast, grab a healthy option like an apple or protein bar as you head out the door.

Plan Ahead

Meal planning and prep can be a huge help in saving time and ensuring that your family has healthy food options. In our home, Sundays are usually the day I go food shopping and stock up on the essentials for the week. I also plan my weekly dinners so we are not running for fast food.

To prep, I often make a big batch of grilled chicken which provides options for several days like serving over a salad for lunch or topped with pesto and melted cheese for dinner. Make a big pot of your favorite soup, chili, or sauce and meatballs. Freeze half so you have frozen meals available for the future. For example, when making a meat loaf, make two; one for dinner and one to freeze so it’s ready to go and just needs to be baked in the oven the next time you need a quick meal. Pre-cut raw veggies and boil eggs for snacking and lunch boxes. Taking the extra time to plan and prep will save you a lot of time during a busy week.

Wash Your Hands

Handwashing is the best way to protect yourself against germs. Remember to always wash before cooking and eating, after using the restroom, playing outside, or touching animals. When washing hands, use warm water and soap following the 20 second rule. Young children can sing the ABC song to make sure they take extra time to wash. If a sink is not available, use hand sanitizer or hand wipes. Be sure to include a hand wipe in your children’s lunch box and have a pack on hand in your car.

Get Enough Sleep

Sleep not only restores our energy bank but allows our bodies to recover from the stresses of the day. It is important for children to get enough sleep so that they can concentrate and focus during school.

The American Academy of Sleep Medicine recommends:

  • 10-13 hours of sleep, plus naps for preschoolers age 3-5

  • 9-12 hours of sleep for children age 6-12

  • 8-10 hours of sleep for children age 13-18

Regular sleep deprivation can lead to behavioral, emotional, and physical health problems. Having a calm and consistent bedtime routine can help your children settle down and fall asleep so that they get much needed rest. Part of your routine may include bath or shower, reading or special tuck-ins. Make sure T.V. and electronic devices are turned off well before bedtime.

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Family Calendar

Our family uses a large dry erase board to keep track of our activities on a monthly basis. Each of our family’s four members has a color which provides an easy way to look at-a-glance, what is happening. Regularly check your children’s school website for updates and calendar of events to include important activities and reminders.

Somerset County 4-H Open House
Thursday, September 23, 2021 6:30-8:30

If you are a Somerset County local and looking to get your children involved in meeting other children or developing skills in new activities, join Somerset County 4-H youth members and volunteer leaders for a free night of hands-on learning about our 60+ clubs. From STEM to arts & culture, to animal science and crafts, our clubs are completely free to join and are perfect for making new friends, fostering leadership, engaging in teamwork and boosting public speaking skills. Clubs are open to children in grades K- 13 (one year out of high school). For details visit: https://www.4histops.org.

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Somerset County 4-H