7 Tips for Keeping Your Kids Healthy as They Head Back to School

Heading back to school after summer break brings excitement for kids and extra planning for parents. As routines shift and schedules fill up, your child's healthcare and wellness shouldn't fall behind. Here are seven practical, evidence-based ways to keep your child feeling energized, focused and healthy all year long.

1. Build a Balanced Breakfast Routine

What your child eats at the start of the day shapes their energy, focus and performance in the classroom. A balanced breakfast with protein, whole grains and fruit fuels learning and helps prevent the energy crashes that come mid-morning from sugary foods.

Try starting the day with:

• Greek yogurt parfait: Layer Greek yogurt with fruit and granola for protein and natural sweetness
• Veggie whole-grain sandwich: Whole-grain bread, cheese and sliced vegetables with a spread of hummus or nut butter
• Banana and egg breakfast: Scrambled or fried eggs with fruit, made with simple ingredients you likely have at home
• Apple with peanut butter: A fiber-rich combination that keeps kids satisfied through mid-morning
• Homemade smoothie: Blend fruit, milk and a touch of honey for a quick, portable meal if mornings are rushed

Why it matters: Good nutrition fuels brain function, strengthens the immune system and helps your child stay focused during the school day.

2. Make Water a Daily Habit

Water is essential for energy, focus and overall health. Many kids don't drink enough during the day, especially if they're active in sports or outdoor play. Even mild dehydration can cause headaches, fatigue and difficulty concentrating.

If plain water isn't appealing, try:

• Adding sliced lemon, lime or strawberries to a water pitcher
• Making popsicles with diluted fruit juice for a fun hydration option

Skip sugary sports drinks unless your child's doctor recommends them during intense, extended physical activity.

Why it matters: A well-hydrated child is more alert, handles stress better and has fewer headaches and energy dips during the school day.

3. Protect Your Child's Sleep

Sleep is when children grow, consolidate memories and regulate mood. Most school-aged children need 9 to 12 hours of sleep each night to function well in school and manage stress.

Set a consistent bedtime routine and limit screen time (phones, tablets, computers) at least one hour before bed. The blue light from screens can interfere with the natural sleep hormones that help children fall asleep. Watch for signs that your child isn't getting enough sleep: irritability, difficulty concentrating, or trouble waking in the morning.

Why it matters: Kids who sleep well learn better, stay more active and avoid frequent colds and infections that keep them home from school.

4. Add Daily Movement to Their Routine

Physical activity strengthens muscles, improves coordination and boosts brain function. Movement doesn't have to mean organized sports—any daily activity that gets kids moving counts.

Build movement into your week with:

• Backyard obstacle courses or "races" with siblings
• Family dance parties after dinner
• Creative movement like animal walks (hopping like frogs, running like cheetahs)
• Family bike rides through the neighborhood
• Jump rope or active games at the park

Why it matters: Active kids are more alert, confident and better equipped to handle stress and academic pressure.

5. Teach Everyday Hygiene Habits

Good hygiene stops germs from spreading in group settings like schools and daycares. These habits are simple to teach and dramatically reduce how often your child gets sick.

• Handwashing: Wash before eating, after using the bathroom and after outdoor play. Twenty seconds of soap and warm water is the goal.
• Dental care: Brush teeth twice daily with fluoride toothpaste. Replace toothbrushes every 3 months or after your child has been sick.
• Bathing: Bathe at least once daily for older or active children, more often if needed based on activity and play.
• Respiratory etiquette: Teach your child to sneeze into a tissue or the inside of their elbow, not their hand.
• Don't share: Personal items like combs, hats, towels and water bottles can spread germs. Each child should have their own.

Schedule regular doctor and dental checkups, and stay current with your child's immunizations. These prevent serious illness before it starts.

Why it matters: Simple hygiene habits protect your child and the other kids around them from getting sick and missing school.

6. Help Your Child Talk About Feelings

School brings both excitement and stress—new teachers, new routines, social pressures. Children who can talk about how they feel are more resilient and better able to handle challenges.

Create space for emotions by:

• Listening without judgment when your child talks about their day
• Teaching "feeling words" so they can name emotions beyond "fine" or "bad"
• Accepting their emotions as valid, even if they seem small to you
• Staying calm yourself when frustrated—kids learn from how you handle stress
• Using books, movies or playtime as conversation starters about feelings and problems
• Encouraging creative outlets like drawing, music or writing to express emotions

Why it matters: Emotionally healthy kids are more able to focus on learning, build friendships and handle setbacks without getting overwhelmed.

7. Set Limits on Screen Time

Screens are part of modern life, but too much time on devices can affect sleep, posture, physical activity and attention span. Create screen-free time each day for outdoor play, reading or board games with family.

Establish clear, consistent rules about device use. Know what your child is watching and playing online. Many apps and games are designed to keep kids engaged—and coming back—even when they're not healthy habits.

Why it matters: Limiting screens helps kids sleep better, stay more active and develop stronger focus for schoolwork.

Get Ready for a Healthy School Year

The new school year is a natural time to refresh your family's wellness routines. Building just a few consistent habits—nutritious meals, good sleep, daily movement and open conversations about feelings—helps your child thrive both in the classroom and outside it.

If you have questions about your child's health, nutrition or development, talk with your pediatrician. Broward Health primary care doctors and pediatricians are here to support your family's health at every stage.