As summer winds down, families everywhere are getting ready for another school year. While buying new school supplies and clothes is exciting, it’s equally important to prepare your child’s body and mind for success in the classroom. Use this Back-to-School Health Checklist to ensure your child starts the year feeling their best.
1. Establish a Healthy Sleep Routine
One of the most important parts of a healthy lifestyle is enough sleep. Over the summer, many children stay up later and sleep in, but a sudden change can leave kids feeling tired and unfocused. Start shifting your child’s bedtime earlier by 15–30 minutes each night until you reach their school schedule. Most school-aged children need 9–12 hours of sleep depending on their age.
Getting enough sleep helps your child’s immune system stay strong, improves mood and energy, and supports better focus during the school year. Encourage calming bedtime routines like reading instead of watching TV, and ensure their bedroom is dark, quiet, and cool for optimal sleep.
2. Fuel Up with a Healthy Breakfast
A nutritious breakfast provides the energy children need to focus and learn. Skipping breakfast can lead to low energy, trouble concentrating, and unhealthy snacking later in the day. A balanced breakfast includes foods like whole grains, lean protein (such as lean meats or eggs), and fruits or vegetables.
For example, a bowl of oatmeal with sliced bananas and a glass of milk, or scrambled eggs with whole-wheat toast and a side of berries, are great options. These meals give your child the vitamins and nutrients they need to start the day strong.
3. Pack Healthy Meals and Snacks
Whether your child eats lunch from home or the school cafeteria, it’s important to focus on healthy eating. Aim to include five servings of fruits and vegetables each day. Brightly colored vegetables like peppers, carrots, and leafy greens are packed with vitamins that support your child’s immune system.
When packing lunch, choose small portions of high calorie foods like chips or desserts, or avoid them altogether. Instead, include healthy meals with lean meats, whole grains, and more vegetables. For snacks, try options like apple slices with nut butter, yogurt with berries, or veggie sticks with hummus.
Encourage your child to eat fruit as a snack instead of foods with added sugar. Drinks should also support a healthy diet. Drink plenty of water, and limit sugary drinks like soda or juice boxes.
4. Support a Strong Immune System
The start of school means your child is around other children every day, increasing your child’s risk of picking up germs. Help strengthen their immune system with healthy habits like washing hands before eating, after using the bathroom, or after playtime. Teach your child to avoid touching their face and to cover coughs and sneezes with their elbow.
A healthy diet rich in fruits, vegetables, and lean protein provides vitamins and minerals that keep the immune system strong. Your pediatrician may also recommend a flu shot to protect your child during flu season.
5. Encourage Physical Activity Every Day
Regular physical activity supports a healthy lifestyle, boosts mood, and keeps your child’s body strong. Kids need at least 60 minutes of physical activity each day. This can include playing sports, biking, running, or dancing. Play is important for younger children, while older kids may enjoy organized sports or exercise like weight lifting with supervision.
Try to make physical activity part of your family’s daily routine. Go for an evening walk, have a dance party in the living room, or spend time playing outside together. Staying active also supports restful sleep and keeps your child’s immune system functioning well.
6. Limit Screen Time
While some screen time is necessary for homework, too much watching TV or scrolling on devices can interfere with healthy habits. Set limits on recreational screen time to encourage physical activity and healthy sleep. The American Academy of Pediatrics advises school-aged children to engage in no more than 1-2 hours of recreational screen time each day.
7. Stay Hydrated
Remind your child to drink plenty of water throughout the day, especially if they have PE or after-school physical activities. Water is the best choice for hydration. Avoid sugary drinks like sports drinks unless needed for prolonged, vigorous exercise.
8. Schedule a Back-to-School Checkup
Before the school year begins, it’s important to have your child’s annual wellness visit. Your pediatrician will check your child’s growth, vision, hearing, and overall health to ensure they’re ready for school. This is also a good time to discuss any concerns, update vaccinations, including the flu shot, and talk about your child’s diet, physical activity, and emotional well-being.
9. Focus on Healthy Habits as a Family
Kids learn best by example. Make healthy eating, physical activity, and good sleep routines part of your family’s daily routine. Eat meals together as often as possible and involve your children in meal prep. They’re more likely to try new foods when they help cook.
Encourage everyone in the family to eat more vegetables, eat fruit daily, choose low fat dairy options, and reduce added sugar. Choose small portions of treats and high calorie foods, and focus on nutritious meals that include lean protein, whole grains, and colorful vegetables.
Final Thoughts
Starting a school year with a focus on healthy choices helps set your child up for success in the classroom and beyond. From healthy breakfasts and physical activity to strong immune systems and good sleep routines, these small steps make a big difference.
If you have questions about your child’s health, diet, or exercise needs, don’t hesitate to talk to your pediatrician. Wake Forest Pediatrics is here to support your family in raising happy, healthy kids this school year and every week of the year.
