As summer winds down and a new school year approaches, this is the perfect time to establish healthy habits that translate over to the classroom. Proper nutrition and regular exercise are the keys to supporting academic performance, mood, and overall well being. Here are some recommendations to help students start the year off right:
Nutrition Tips:
- Start the day with a healthy, fuel packed breakfast. A nutritious breakfast kick starts metabolism and provides energy for the students to start their day off right. Opt for a combination of complex carbohydrates, protein, and healthy fats. Try oatmeal with nuts and berries, or whole grain toast with avocado and an egg. Parents – it’s time to leave the cereal behind.
- Pack smart lunches and snacks. Include a variety of food groups in the lunch boxes. Fruits, vegetables, lean proteins, and whole grains provide sustained energy to avoid a crash later in the day. For snacks, choose nutrient-dense options like hummus with veggie sticks, greek yogurt, or trail mix.
- Stay hydrated. Proper hydration is crucial for cognitive function. Water consumption should always be encouraged throughout the day. Ideally, everyone should drink half their body weight in ounces of water each day. Consider sending students with a reusable water bottle to refill between classes.
- Limit processed foods and sugary drinks. While these are convenient, these items often lack nutrients and can lead to energy crashes. Save treats for occasional indulgences rather than daily staples.
Exercise Recommendations:
- Aim for 60 minutes of physical activity daily. This doesn’t have to happen all at once. Walking or biking to school, playing at recess, and after-school sport activities all count.
- Mix it up. Incorporate a variety of activities to work different muscle groups and keep things interesting. This could include team sports, swimming, dancing, or playground games.
- Make it a family affair. Set a positive example by being active together. Family bike rides, nature hikes, or backyard games are great ways to bond while remaining active.
- Limit screen time. Encourage active pursuits over sedentary screen use. If possible, set screen-free times, especially before bed to improve sleep quality.
- Find fun ways to be active indoors. For rainy days or homework breaks, try indoor activities like yoga, dance videos, or active video games that get you moving.
By focusing on nourishing foods and regular physical activity, students can boost their energy, concentration, and overall health. These habits form a strong foundation for academic and personal growth throughout the school year.
Remember, small changes can make a big difference. Start with one or two of these recommendations and gradually incorporate more as they become routine.
I wish you all a healthy, active, and successful school year!
Until next time,
Dr. Sadie Landwehr
