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Back to school basics from Backus experts

Back to school means getting back to basics, eating right, sleeping right and exercising.

Timothy Sullivan, MD, a pediatrician on the Backus Hospital Medical Staff, said often there is no rhyme or reason to summer schedules — kids may stay up late to watch fireworks or go to a drive-in movie and then can sleep in the next day. But with back-to- school comes a need for a routine, with regular bedtimes necessary for restful sleep.

Children need adequate sleep to be alert and better prepared for school, according to the National Sleep Foundation. The foundation recommends keeping a regular schedule on weekdays and avoiding extreme changes on weekends during the school year.

Also establish a relaxing bedtime routine, such as reading before bed. Do not have televisions, computers, video games or other electronics in a child’s room. Make sure children eat well and exercise. Limit caffeine intake, especially after lunch.

One way to ease the transition can be to start going to bed earlier a few weeks before school starts and getting up when you would need to for school. Many schools have already started, though, so if you didn’t do this, try moving back bedtime by 15 minutes each night until your child is going to bed at the time you want. To avoid morning stress, have the backpack ready to go the night before and pick out clothes for the next day.

Andrea McCullough-Hlobik, DO, a pediatrician on the Backus Hospital Medical Staff, said every child should have a good breakfast at home if it is not available at school. Children also need to be reminded to brush their teeth before heading out the door, to maintain healthy gums and teeth.

Mary Beth Green, a dietitian at Backus, said a good breakfast should include whole grains and dairy, such as a whole-grain, low-sugar cereal with low-fat milk, some fruit and yogurt. Or whole-grain waffles with fruit are another option. Breakfast cereal bars with a high fiber content also work on a busy morning.

“There is nothing wrong with a non-traditional breakfast, if a child wants a slice of pizza or leftover pasta from dinner the night before, that is fine too,” she said. “Try to avoid things that are high in sugar, they will get hungrier earlier and possibly may become more tired.”

For lunch, sandwiches on whole-grain or oatmeal bread can include cold cuts such as turkey or ham, tuna fish, or soy butter and jelly if peanut butter is prohibited. Again include a dairy serving, such as yogurt or milk. Raw fruits and vegetables work well as sides. Try to avoid soda and candy bars. For a dessert idea, consider pudding or oatmeal raisin cookies.

Laurentiu Galan, MD, a pediatrician on the Backus Hospital Medical Staff, said parents need to be good models for their children and practice healthy eating, exercise and sleeping habits, too.

“In the past 10-15 years our perception has really changed about how kids are supposed to look,” he said. “Parents may not realize their children are overweight, because they think it’s normal. It is part of our culture to eat super-sized fast food, but it is unhealthy and cuts down on time spent together as a family.”