Tips and Resources for Parents
Get kids prepared for school and testing!
Start your school day off right- parent handout
After a full day of work and play, our bodies need time to recharge. Most people don’t get enough sleep, leaving us unable to perform at our best.
- Create a regular bedtime routine.
- Until children are about 10-12 years old, they need an average of 10 hours of sleep every night.
- Getting too little sleep can make a brain unable to perform at its best leaving us clumsy, irritable, or groggy.
- Children, especially, have a harder time focusing on tasks and performing physical activities when tired.
- An environment free of distraction from sound and light delivers a more refreshing sleep.
Starting every day with a healthy breakfast after a full night’s sleep is a must for children and adults. Our bodies are in need of energy and hydration after a 10-12 hour rest. Eating breakfast tells our body the fast from overnight has ended and kicks our metabolisms into gear! What we choose to eat, however, is very important!
- When we skip breakfast we tend to overeat later on in the day, making it harder to maintain a healthy body weight.
- Our mood, energy, and focus can drop by mid morning with no fuel from breakfast.
- Stay away from breakfast foods high in sugar and fat that don’t provide you with lasting energy and the ability to concentrate.
- Sweetened cereals, some breakfast bars, donuts, honey buns, fried foods, fatty meats, soft drinks, and non-100% fruit juices provide no more nutritional benefit than a candy bar.
- Try to eat 4-5 grams of fiber and 4-5 grams of protein at breakfast.
- Protein: low fat or fat-free dairy (milk, cheese, and yogurt), lean meats, eggs, nuts and nut butters, seeds
- Fiber: whole grain breads and cereals, oats, fruits, vegetables
- Set a good example for your children by letting them see you eat a healthy breakfast!
- Add a glass of water to your morning routine: after 8-12 hours of no water, our bodies, especially our brains, are dehydrated and need a boost of water to perform at our best!