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Tips and Resources for Parents

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Start your school day off right- parent handout

Sleep Facts

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.

Breakfast Tips

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!

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