Send your kids back to school with these 5 healthy habits

School supplies: check. New backpack: check. Lunch money: check. But what about healthy habits? As your tots, tweens, and teens head back to school, you won’t be there to watch their every move—but you can still send them off to the classroom or dorm with some good habits. Here are five big ones:

Eat your veggies. It’s old advice, but the message is still a good one. Colorful fruits and vegetables are an excellent source of vitamins and beneficial phytochemicals, including antioxidants and other disease-fighting substances. Encouraging fruits and veggies will also help your child maintain a healthy weight. If your kids balk at the thought of beets, cabbage, and pears, try strawberries, sweet potatoes, and clementines. Add blueberries and strawberries to their favorite cereal, mix raisins and raspberries into a salad, or top off their boring turkey sandwich with cranberries or apples. And healthier foods for your kids doesn’t have to mean extra costs for you. Stick to your grocery budget by buying in bulk, trying frozen produce, and buying in season.

Get some Zzzz’s. The Centers for Disease Control and Prevention recommends that children ages 3 to 5 get 11 to 13 hours of sleep, children 5 to 12 get 9-11 hours, adolescents get 8.5 to 9.5 hours, and most adults—that includes your college student—7 to 9 hours. But many kids aren’t getting nearly the proper amount of sleep they need. Figures show about a quarter of preschool children have problems settling down to sleep, or wake frequently during the night. One recent survey of colleges students shows that older kids are missing sleep because of stress, and they’re using OTC and prescription drugs to cope with lack of sleep. Whatever the age, help your child get proper rest by encouraging good sleep hygiene. And since technology is a major cause of sleeplessness in children, urge your kids to turn off the TV and step away from the computer, phones, and other gadgets.

Use sunscreen. Many parents know the dangers of the sun’s harmful UV and UVB rays, and are diligent about protecting their children. Our recent sunscreen survey showed that parents were more likely to put sunscreens on their children than themselves. But, make sure to remind your older children that sun protection should be apart of their daily routine, particularly if they’re at a high risk for skin damage. Sunscreen with an SPF of at least 30 can help protect your skin from skin cancer and prevent wrinkles. For more on sun safety and which sunscreen is the best for your family, see our tips, buying advice and Ratings (subscribers only). A word on tanning beds: As the summer ends, many young people will want to hold onto that sun-drenched glow. But urge your kids to try safer ways to maintain that tan, like sunless tanning products. Tanning beds are not a safe alternative to outdoor tanning, and using them before age 30 can boost skin cancer risk by 75 percent.

Drink more milk. Vitamin D can help you help you live longer, promotes stronger bones, and provides protection against some cancers, but research suggests Up to 36 percent of Americans are low on the nutrient, and many of those are children. A recent study found that 7 out of 10 children in the U.S. have low levels of vitamin D. So remind your kids to drink milk or fortified soy milk, about four 8-ounce servings per day. And if they aren’t fans of milk, they can get vitamin D from other foods, including orange juice, eggs, and salmon.

Wash your hands. As the H1N1 (swine) flu remains active, it's important to maintain good hygiene. Remind your children to wash their hands often with soap and hot water, especially after sneezing, coughing, or close contact with an infected person. Alcohol-based hand soaps, like Purell, can also help when soap and water aren't around. And for more on how to keep your child safe, see our flu guidance for parents.

—Ginger Skinner

Photo courtesy of House of Sims

Comments

[Kelly Salasin]

I would add one more tip for back-to-school health: for PARENTS--
Keep a sense of humor! For more from the trenches, check out my piece, "T is for Tardy" :)
http://kellysalasin.wordpress.com/2009/08/31/t-is-for-tardy/

[Rich]

I know the college my son is going to, SUNY Oswego, has put those Purell dispensers all over the campus in hallways, meeting areas, public areas and cafeterias. If the H1NI gets a foothold in a dorm, they'll have a hard time controlling it.

[Denise]

I also think that taking vitamins will help with the H1N1 virus, build that immunity up before entering into the fray of school hallways.

[dennis]

Good post. Often we're so caught up in the many stresses of life we forget to go back to the basics.

Remembering what is important for our childrens' health is always paramount.