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LINCOLN, Neb. (KOLN) – As the new school year approaches, local health experts are offering families tips on nutrition, hydration and sleep to help students make a smooth transition back to the classroom
Registered dietitian Ellen Thomsen said families should sit down together before school starts to plan meals for the week, including accounting for nights when schedules are tighter due to games or practices
“Coming back together, what nights do we have games or practices and how does that impact nights we need to have leftovers … I think getting the family together, what are those meals that we love, what are ones we don’t want to have anymore — that can at least set a good path for you for those evening meals,” Thomsen said
For families short on time in the mornings, Thomsen recommended portable options such as a banana, granola bar, string cheese or a yogurt drink to help with focus and mood throughout the school day
“Something drinkable could be super fast, so they have kids’ protein shakes or drinkable high protein yogurt, so it can be easy things they can just grab from the fridge … I think it’s talking to your child, ‘Hey, how much time are you willing to give, or do you just want to grab this and run to the bus?’ But there’s definitely options,” Thomsen said
When it comes to drinks, Thomsen said water is appropriate for elementary-age students. For children participating in after-school sports and sweating more, she said low-sugar electrolyte replacements may be more appropriate
Dr. Michael Schooff said families should schedule wellness checks for children of all ages before the school year begins. He also recommended sport physicals for students planning to participate in school activities
Schooff said parents should ideally begin adjusting their child’s sleep schedule two weeks before school starts, though he noted it is never too late to begin shifting bedtime earlier
“Ideally going outdoors with the sunlight and the breeze on them — that really helps them reset their biological sleep-wake cycle and gets them in a better routine, so start moving bedtime forward, wake time forward until you get to the schedule you want for school,” Schooff said
Experts recommend shifting bedtimes in 15- to 20-minute increments and using softer speaking tones and calmer activities with younger children to help ease the transition
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