The school summer holiday provides children with a wonderful release from routine and academic pressure and they really need that. But once back at school children need support from their parents to cope with the pressure.

The start of the new school year is a good time to get children into a new healthy routine. If you want to make changes you must discuss them with your child. Changes only work if all are happy and agreed. Children have a good sense of logic: If they see the benefits they will be happy to change. Hopefully you will educate your child gradually into good habits that will lead to lifelong good health.

All children need a balanced life to do well in school. Healthy food and adequate exercise will help them maintain good energy and do their very best at school. An unhealthy child can be too tired to do well in school. Many schools concentrate on academic results and do not offer enough exercise to keep your child healthy.
 

Studies have shown that children who eat a healthy breakfast are able to concentrate and perform better in school. Parents must act as healthy role models by eating breakfast with them. To do this you will have to make time by packing bags, preparing uniform and getting lunch boxes organized the night before to ensure there is enough time to eat breakfast together.

Independence makes children confident so help them organize themselves by putting their timetable and a list of what they need for each day on a notice board by the door and encourage them to get everything ready the night before.
 

Making up children’s lunch boxes is time-consuming and it is very tempting to buy in ready-packed single portions that can be quick and easy to send the children off to school happy. But you have to be very careful. Drinks can be labeled good for you because they contain Vitamin C — yet they are also full of colorants and artificial orange flavoring. Buy freshly squeezed juice and add a little water. Always provide a bottle of water.

Children like color and small bite size portions so make a whole-wheat bread sandwich and cut it into 8 bite-sized pieces; put a few grapes or berries in a bowl — cucumber and carrot sticks with a little dip are fun. And most children enjoy cherry tomatoes.  It is important to also include a small treat in the lunch box and it is better for children’s teeth if they finish lunch with a piece of cheese. Cheese and yogurt are ideal for calcium. Crisps or chips should be end-of-week treats or allow just a very few each day: Not a whole packet.
 

Try to encourage your child to do something active each day, such as a hobby, play a game or be involved in sport. Every child should learn to swim well and have good ball control skills. To increase your child’s level of activity, try to:

Discuss a limit on the amount of time spent watching television or computer.

Do something active together.

Always be supportive and go and watch your child play sports.

Encourage daily activity, such as using the stairs if you live in an apartment.
 



 
Tell him the facts so he understands why you want him to stop this daily habit. Fizzy drinks and sodas drinks contain lots of sugar and very few nutrients, so keep them to a minimum. Only allow a glass once or twice a week as a treat. Their high sugar content means they are high in calories, and foods that are high in calories can contribute toward becoming overweight. Cutting down on these drinks is a good way to reduce the number of calories. These drinks containing lots of sugar also will cause his teeth to decay. The best drinks for your son are water and milk.