Gear Up for a Successful School Year - Big Y® World Class Market®

Registered Dietitian Carrie Taylor, RD, LDN and Nutritionist Andrea Samson, BS

The start of a new school year is upon us. Keep your child healthy and active. Make sure they consume breakfast regularly, have healthy snacking habits and obtain adequate exercise and sleep.

Breakfast is Best

Why has breakfast been declared the most important meal of the day? Numerous studies show it has a positive impact on nutrition status, body weight and academic performance in children and adolescents. Common obstacles to eating breakfast include lack of time, appetite and aversion to typical breakfast foods. If lack of time and appetite early in the morning are the issues, pack breakfast to go. If your child doesn’t like breakfast foods, allow them to choose options they do like. A cup of yogurt, slice of whole wheat toast and banana are just a few quick and healthy options.

Healthy Snacking

When children have long periods of time between meals, a wholesome, nutritious snack can be beneficial. Not only do snacks keep hunger at bay (preventing overeating at the next meal), they also provide energy to keep childrens’ minds focused and bodies moving. Don’t forget about after-school snacks. Offer healthy options such as peanut butter and crackers, vegetables with dip or fresh fruit and yogurt. When selecting snack foods, choose the colors of the rainbow for fruits and vegetables, focus on whole grains, choose lowfat milk and go lean with protein.

Exercise is Fun

Exercise is essential for kids to burn off energy. Plus, the health benefits are endless. According to the American Heart Association,® these benefits include weight control, increased HDL (good) cholesterol, lowered blood pressure, decreased risk of illness and improved psychological well-being.

They also recommend that children and adolescents participate in at least 60 minutes of moderate-to vigorous-intensity physical activity every day. Make physical activity enjoyable for your child by involving family and friends. Be creative. Go out and try something new such as hiking, biking, swimming or simply enjoying free play. Contact your local Parks and Recreation Department for more family fun activities in your area.

Make Time for Sleep

A full night’s sleep is necessary for children to stay healthy and grow. Lack of sleep can inhibit learning and concentration, increase the intake of high-calorie, low-nutrient foods, as well as the incidence of illness. To function their best, the National Sleep Foundation recommends preschoolers get 11 to 13 hours, school-aged children 10 to 11 hours and teens 9 to 10 hours of sleep each night. For quality sleep, children should follow a regular and consistent sleep routine and avoid caffeine (6 hours) and eating (2 to 3 hours) before bedtime.

Have a nutrition question?
Ask Big Y’s Wellness Team
Big Y’s Registered Dietitian, Carrie Taylor, RD, LDN
and Nutritionist, Andrea Samson, BS

Visit BigY.com’s Living Well Eating Smart Webpage and post a question

Send e-mails to: askcarrie@bigy.com

Write to: Ask Carrie
2145 Roosevelt Ave.
PO Box 7840
Springfield, MA 01102

Healthy eating, exercise and sleep are important ways to keep children healthy and excelling in school. Following these tips and guidelines will help your child get off to a great start for the new school year.