{"id":45060,"date":"2011-08-24T08:38:27","date_gmt":"2011-08-24T12:38:27","guid":{"rendered":"https:\/\/today.uconn.edu\/?p=45060"},"modified":"2014-01-17T08:53:23","modified_gmt":"2014-01-17T13:53:23","slug":"back-to-school-basics","status":"publish","type":"post","link":"https:\/\/today.uconn.edu\/2011\/08\/back-to-school-basics\/","title":{"rendered":"Back to School Basics"},"content":{"rendered":"
[yframe url=’http:\/\/www.youtube.com\/watch?v=Z5yHE6FLIII’]<\/div>\n

It\u2019s that time again \u2014 kids are heading back to school. Whether your child is going off to college or just starting kindergarten there are things you can do to help smooth the transition back to the classroom. Dr. Larry Scherzer<\/a>, pediatrician at the UConn Health Center, has some advice on everything from healthy lunches to the best backpacks.<\/p>\n

\"Back<\/a><\/p>\n

Sleep Tips
\n<\/strong>After a summer of sleeping in, getting your child back into a proper sleep schedule is challenging. \u201cRemember that high school and junior high school have early start times, requiring early waking hours,\u201d says Scherzer. \u201cTeens will have a hard time functioning at optimal levels on limited sleep and it\u2019s unlikely they\u2019ll be able to make up sleep deficits on the weekend.\u201d\u00a0 So Scherzer says try to keep a consistent schedule and aim for 8 to 10 hours of sleep a night. Limit time on social media and keep computers and televisions out of the bedroom \u2013 they can distract children from sleeping.<\/p>\n

Preparing Healthy Lunches
\n<\/strong>Load their lunchboxes with a colorful mix of fruits and vegetables to keep them energized and ready to learn. Apples, pears, berries, and baby carrots are easy to pack \u2013 and fun to eat. \u201cI don\u2019t recommend dried fruit or roll-ups,\u201d says Scherzer. \u201cThey are often sweetened and stick between teeth which can promote cavities.\u201d\u00a0 Offer whole grain, low-sugar cereals at breakfast and low-sodium whole grain snack bars or crackers in their lunch box. Try making sandwiches with whole grain bread <\/em>(look for “100 percent whole wheat” on labels to get the most grains). Strengthen their bones and brains with nonfat or low-fat dairy foods, including yogurt and flavored milk (choose products with no more than 30 grams of sugar). \u201cI don\u2019t recommend juice, even 100 percent juice, as a snacking fluid,\u201d adds Scherzer. \u201cI suggest sticking with water, which can be flavored with a slice of lemon, lime or orange to make it more enticing to children. And energy drinks have no place in a child or teen\u2019s diet.\u201d <\/strong><\/p>\n

Backpack Tips
\n<\/strong>It\u2019s best to limit the weight your child carries in a backpack to 10 to 20 percent of his or her body weight. Scherzer says to buy a backpack that has a waist strap as well as wide, padded shoulder straps and encourage your child to wear his backpack over both shoulders. Avoid messenger type, single strap bags. \u201cRolling backpacks can be difficult for younger children to maneuver, especially when there is uneven pavement,\u201d adds Scherzer.<\/p>\n

Other Healthy Habits for Children<\/strong><\/p>\n