Whitehall School Nurses Check-In: March 2023

March is a month that shines a light on some very important topics for our student population: nutrition (including the importance of breakfast) and sleep.

There are plenty of age-appropriate tasks you can teach your child to be helpful in the kitchen. This resource breaks it down by age groups. Obviously, safety is key and you know your child best, so until you have seen them work with a utensil like a peeler or a knife, don’t think they will be able to do it just because they fall into these age groups.

It can be a very good bonding experience to let your children help make meals. Not only will you spend time together, but you are teaching them life skills when they are able to make food for themselves as they get older. Let them pick some meal ideas and help carry them out. If kids are part of the process, they are more likely to eat it too! Maybe pick out fruits or vegetables at the store that they have never tried. Try a different type of meat or bread or the shape of noodle. Food choices are a great way to broaden your child’s experiences. Make things from scratch instead of processed foods whenever possible. Have a protein, carbohydrate, fruit, vegetable, and dairy product at each meal for a balanced diet. Guardians are likely the biggest influence on a child’s eating choices; help them make smart ones!

Studies show that regularly eating breakfast is associated with better academic performance. Without breakfast, kids are more tired and irritable which can lead to behavior and attention problems. Grab-and-go ideas can be best for families who are busy, so kids can still get the important nutrients they need. Encourage your child to eat breakfast at school if they don’t have time to eat at home.

If you are worried about your child’s eating habits, talk to your provider for some ideas. A visit with a registered dietitian can be very helpful in getting on the right track for health goals.

Sleep Awareness Week always follows Daylight Savings Time. It reminds us that there are plenty of ways to try to make falling asleep easier for ourselves and our kids. The amount of sleep you get has been shown to directly affect your mood. People who don’t get enough sleep are more likely to feel symptoms of depression than those who get enough sleep.

Here are some things to try if your child is having a hard time falling asleep:

• Make sure the room is dark (use room darkening shades on windows if needed), cooler room temperatures allow for better sleep, and white noises like fans can help block out sounds that might keep them awake.

• Resist giving tablets, phones or allowing them to watch TV within an hour of bedtime as the blue light tells their brains to stay awake.

• Using the same routine each night for pajamas, brushing teeth, reading books, etc. helps a child’s brain start the process of winding down for sleep.

If you’ve tried all of these things and they are still struggling with sleep, talk to your child’s provider about other options. There is almost nothing better for overall health than getting enough sleep for your body.

Check out https://www.eatright.org/food/home-food-safety/safe-cooking-and-prep/teaching-kids-to-cook for more information.