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Most families have a lot on their mind during the busy back-to-school season — adopting new schedules, meeting new teachers, and stocking up on classroom supplies, to name a few.
Our family health experts offer a few tips to make the transition back to school as healthy as possible. Brush up on a few lunch-packing tips, backpack best practices, and a few pointers on those pre-school year visits to the doctor.
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string(4002) "During the school year, kids spend the bulk of their time in the classroom and often come home only to go to practice, attend music lessons, or labor on homework.
All of these activities can build quite an appetite, and it's important to make sure your kids are fueling their minds and bodies with the right types of snacks. Some snacks marketed to children may be loaded with sugar or unhealthy additives. As your child develops, it's important to instill good eating habits in them, as well as a penchant for healthy snacks that will help them remain active as an adult.
Check out some tips for healthy snacks for today's kids on-the-move.
Eating for Energy
Kids between the ages of 6 and 12 should eat between 1,600 and 2,200 calories every day. Some very active children may need more calories to provide the energy their bodies need, and it's normal for kids to eat four or five times a day, including snacks.
Nutritious Snacks
In addition to a healthy breakfast, lunches should include foods from three or four different food groups so that children are getting the proper vitamins and nutrients for growth, development, and energy to provide focus and prevent fatigue throughout the day.
Nutritious snacks can also promote healthy development and provide a boost of energy for your kids. Although it may be quick and easy to choose grab-and-go items like chips and soda, keep in mind that snacks should be low in fat and provide nutritional value.
Snacks on the Go
When you're on the go, try buying pre-sliced fruits and vegetables. They can be paired with healthy dips or yogurt as sources of protein or calcium. Sandwiches on whole wheat bread are also portable and quick to make. Cheese and crackers can serve as a quick energy boost that contains calcium and protein. A glass of milk or water can also serve as a snack to hold your child over until dinner.
Snacks for Athletes
If your child plays sports after school, he or she will need extra fuel for practice or the big game. If children have a meal prior to their activity, it should be eaten two to four hours before. A small sandwich, fresh or dried fruit, or nuts are good snacks if your child has less than a few hours between activities.
Hydration is extra important for student athletes who will need to replace the water they lose through sweat. Make sure your child has a water bottle at every practice and game, and drinks plenty of fluids before, during, and after activities.
Building Healthy Habits
In order to build healthy snacking habits for your children:
- Try to maintain a consistent dinner time. This can help kids choose the appropriate times for snacking, so they feel full without overeating.
- Make it a rule that snacking isn't allowed within an hour of meals.
- When possible, make sure your children eat — even snacks — at the kitchen or dining room table. Allowing your children to eat in front of the television may create poor habits and lead to mindless snacking.
- Use a small bowl or dish to help your child visualize reasonable portion sizes for snacks.
For more information from
Children's Hospital of Pittsburgh of UPMC, please visit the
Nutrition Department website.
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Learn about building healthy eating habits for children by encouraging them to eat healthy after-school snacks, designed for athletes and kids on the go.Read More
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string(4269) "Back-to-school means a lot of things: new clothes, a new backpack, and a new teacher. It means time spent sitting in classrooms, completing homework, and researching on the computer.
One essential item that's left off many back-to-school checklists? Routine eye care.
Having unclear or unbalanced vision between your eyes can make school work an even bigger challenge. When vision isn't clear, or both eyes don't work as a team, school tasks such as reading the chalk board or completing homework can lead to visual (eye) strain, headaches, and double vision.
Each year, school nurses conduct basic health screenings for students, including vision screenings. These screenings serve as indicators of severe vision problems; however, developing vision problems can sometimes go undetected because they have no outward symptoms. Scott Drexler, OD, an American Optometric Association member, warns that one in four children have an undiagnosed vision problem simply because they may not recognize that their eyesight isn't optimal or is changing.
"Comprehensive eye exams are one of the most important back to school preparations a parent can schedule to help maximize their child's education, contribute to overall health and well-being, and make the back to school transition as smooth as possible. Some vision problems may not have warning signs and parents and educators often incorrectly assume that if a child passes a school screening, their vision is fine."
If you have older school-aged children they should be able to let you know if they are having difficulty seeing. Younger children, however, often aren't aware that there is an issue with their vision. You can help detect potential visual problems by looking for:
- Rubbing of the eyes
- Excessive blinking
- Reading slowly
- Using fingers as a place holder while reading
- Poor hand-eye coordination
It's important to catch vision problems early. Most learning is presented visually, and not addressing visual problems may result in lower grades, reading difficulty, behavior problems, and low self-esteem.
Uncorrected vision doesn't just contribute to academic difficulties. It can also lead to problems in athletics. Student athletes with unclear vision often have coordination issues as well as difficulty seeing the ball, teammates, or goal, ultimately leading to increased frustration and embarrassment.
While some academic and performance difficulties may be attributed to a larger issue it's important to rule out vision issues first. With an exam, an eye doctor may be able to prescribe glasses or lenses that may be able to ease the problem.
Pink Eye Symptoms and Prevention
Back-to-school season is also when eye doctors see an increased number of cases of
conjunctivitis, or pink eye. Spread through physical contact, pink eye is the most common eye condition for school-aged children. Lasting approximately one week, pink eye symptoms can include:
- Redness
- Itching
- Inflammation
- Tearing or mucous discharge
Pink eye can be treated by antibiotics, and once students have been on medication for about 24 hours they are usually permitted to return to school.
To help prevent initial infection, encourage your children to:
- Wash their hands frequently
- Avoid touching their eyes
- Never share makeup
- Change pillowcase
- Don't share towels
To help your child start back to school on the right foot, schedule an appointment with one of the eye doctors at the
UPMC Eye Center by calling 412-647-2200. Visit the UPMC Eye Center online to learn more about eye care and eye health."
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Back to school means a lot of things including eye care checkups. Learn the warning signs of pink eye and find some tips for prevention.Read More
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string(4692) "It's becoming more common for school-age children to take packed lunches to school. With this shift in dietary trends, it's important for parents to know which foods can serve as healthy fuel for growing bodies and minds. While school cafeterias are now offering healthy options, children who bring their lunches may choose to pack unhealthy snacks with sugars and fats.
In 2011, the United States Department of Agriculture (USDA) released a new food icon to serve as a guideline for making healthy food choices. The new MyPlate icon is designed to illustrate what a healthy meal should be made of. By following the guidelines below, you can provide your children with the energy they need to grow and learn.
Fruits and Veggies
With each meal, half of your child's plate should consist of fruits and vegetables. Any canned, dried, fresh, or frozen fruit, or 100% fruit juice, can be counted toward your child's daily serving. Any canned, cooked, dried or dehydrated, fresh, or frozen vegetable also counts. Raw veggies, such as carrots, celery, broccoli, and cucumbers, and sliced fruit cups are convenient options for lunch boxes. Try packing fresh fruit without syrup to cut back on added sugars.
Grains
Foods made from barley, cornmeal, oats, rice, wheat, or another cereal grain can be included in the grains serving. Grains are then divided into two subgroups: refined grains and whole grains. White bread and white rice are considered refined grains. Whole grains include foods such as oatmeal, brown rice, or whole wheat breads. With each meal, half of the grains your child eats should be whole grains. Make sandwiches on whole grain tortillas, and pack pretzels, which can contribute to your child's daily serving as a source of refined grains.
Protein
Protein options should include lean or low-fat meat, poultry, seafood, beans and peas, nuts and seeds, eggs, and processed soy products. As an alternative to meats, which are often difficult for children to keep at the ideal temperatures throughout the school day, trail mix with a variety of nuts can serve as a good source of protein. Look for a mix with small chocolate chunks or candies that can double as dessert!
Dairy
Milk, cheeses, milk-based desserts, soy milk, and yogurt can all be counted toward your child's dairy requirement. Squeezable yogurt pouches can be frozen – keeping the rest of your child's lunch chilled, if necessary – and they typically thaw out by lunch time.
Oils
Although oils are not a food group, they can provide essential nutrients, so it is recommended that children eat about four to five teaspoons of oil daily. Some foods naturally contain high amounts of oils and oils can be used in cooking. Mayonnaise, some salad dressings, and margarine without trans fats are additional dietary options that are made up mostly of oil.
In addition to following the dietary guidelines to provide your kids with balanced lunches, it's important for parents to set a good example by also choosing healthy options for themselves, says Silva Arslanian, MD, chief, Weight Management and Wellness Center at Children's Hospital of Pittsburgh of UPMC.
"Children should be taking healthy options for lunch, and eating healthy is a behavior that they learn from their parents," Dr. Arslanian says.
To search healthy recipes, educational games and activities for your kids, and to find an extended listing of foods in each group, visit the USDA's ChooseMyPlate.gov.
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It’s becoming more common for school-age children to take packed lunches to school. Learn how to make healthy choices for your children’s packed lunches.Read More
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string(3566) "According to the American Occupational Therapy Association, more than 79 million students in the United States carry a backpack and an estimated 55 percent of them are carrying a backpack that is too heavy. That's more than 43 million students who may be doing damage to their bodies with heavy books, electronic devices, and other school supplies.
Incorrect wear of backpacks and bookbags can also contribute to health problems including pain in the back, neck, and shoulders, or the development of poor posture. Making sure that your children wear their backpacks properly can help prevent pain and posture problems. Follow the seven backpack safety tips below to help your children wear their backpacks safely and correctly, and avoid over packing this school year.
Tip #1: Start with a lightweight backpack.
Make sure the backpack is made of a lightweight but durable material.
Tip #2: Make sure the shoulder straps are wide and padded.
Wide, padded straps provide support and prevent the straps from becoming too tight. Your child's straps should be snug, but not so tight that they cause discomfort.
Tip #3: The back should also be padded.
Padding that sits against your child's back will provide additional support and prevent discomfort.
Tip #4: Look for a backpack with a waist strap.
A waist strap holds the contents closer to your child's back, which can help him or her maintain balance.
Tip #5: Multiple compartments are a plus.
If your child's backpack has multiple compartments, it will be easier to evenly distribute the weight of the items inside. The heaviest items should be packed low and toward the center of the bag.
Tip #6: Both straps should be worn at all times.
Make sure your child is always wearing both straps. Wearing both straps can also help distribute the weight more evenly and prevent your child from leaning to one side, which can cause pain in the neck, back, or shoulders. It also makes losing his or her balance less likely.
Tip #7: Do not overload!
Your child's backpack should weight no more than 15 percent of his or her total body weight. Anything more can force children to slouch or hunch to compensate for the extra weight. Remove any items that are unnecessary, and encourage your children to carry heavier items in their arms, if possible.
If your child complains of back pain or discomfort, be sure to take a look at what is in his or her backpack. Encourage your child to carry his or her backpack according to the steps above. Backpacks with wheels are also an option for children experiencing discomfort. If pain persists, it is recommended you follow up with your child's doctor.
Make sure your child has a happy, healthy school year ahead. Visit the Children's Hospital of Pittsburgh of UPMC website.
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Follow the seven backpack safety tips below to help your children wear their backpacks safely and correctly, and avoid over packing this school year.Read More
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string(3102) "Sports physicals, also called a pre-participation exam (PPE), help determine whether it's safe for a child or adolescent to participate in physical activity. Most schools require a sports physical, and some schools offer it to their students. But even if a PPE isn't required, it is still highly recommended for young athletes to have one completed.
Here are the top reasons why it's important for your child to get a sports physical:
- Maximize safe participation in physical activity
- Identify any life threatening medical conditions such as certain heart conditions
- Identify conditions that may limit participation such as a recent concussion
- Identify conditions that require a treatment plan, such as uncontrolled blood pressure, eating disorders or certain lung conditions
- Identifying and fully rehabilitating old musculoskeletal injuries, as previous injury is the strongest predictor of a future sports injury. Proper rehabilitation can lead to lower injury rates.
- Remove unnecessary restrictions on participation in sports
- Advise children and adolescents which sports would be appropriate for them to participate in
- Allows the doctor time to discuss important issues such as healthy eating habits, avoidance of drugs or alcohol, and the importance of wearing seat belts and helmets
During sports physicals, the physician will address conditions that may restrict athletic participation. These include the following:
- Knee instability
- Femur fracture
- Elbow dislocation
- Irregular heart beat
- Abdominal mass
- Fever: Children and adolescents with fever should be restricted from participation as fever may accompany other infections that may make exercise dangerous. Fever also increases the risk of heat illness.
Components of the Sports Physical Exam
- Medical history
- Injury history
- Cardiovascular history
- Vital signs
- General Exam
Getting a PPE once a year before the school year begins is recommended. The sports physical should be completed about 6 weeks prior to the athletic season to allow enough time to follow up on any health issues that may be identified during the physical. Even if the physical doesn't detect any health problems, you should seek medical attention if new health problems emerge during the sports season.
For $20 discounted sports physicals at Urgent Care, visit
www.upmc.com/urgentcare.
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Learn more about sports physicals, and why they’re important for kids of all school levels.Read More
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string(2924) "Germs are tiny microorganisms that exist all around us. They can live in body fluids like stool, mucus and pus as well as in food and untreated water. They can live on counter tops, water faucets, toilets and other inanimate objects. Germs can even live and spread through the air.
Children, who are little bundles of constant energy, may not always be worried about germs while they're busy learning, sharing pencils and paper (and snacks!) with schoolmates, or running around on the playground. Yet, as a parent, germs and how they may affect your child are front-and-center in your mind. With back-to-school season just around the corner and cold and flu season following soon after, it's important to instill good hand-washing and hygiene habits in kids to help stave off germs in the classroom and beyond.
Germs cause various illnesses such as diarrhea and respiratory illness like the cold or flu. They enter the body through the eyes, nose and mouth. Therefore, it is important to develop good hand washing habits in order to prevent getting sick.
- Hand washing reduces the number of people who get sick with diarrhea by 31 percent.
- It reduces diarrheal illness in people with weakened immune systems by 58 percent
- It reduces the number of respiratory illnesses, like colds, in the general population by 21 percent.
How to prevent illness
Other strategies to prevent illness include:
- Cough or sneeze into a tissue, or one's sleeve.
- Avoid coughing into one's hands.
- Don't share utensils or cups with others.
- Make sure surfaces are clean before handling/eating food.
- Wash raw vegetables and fruits thoroughly before eating.
- Stay home when you are sick.
- Avoid close contact with people who are sick.
- Wash your hands often with soap and water, especially after you cough or sneeze. If soap and water are not available, use an alcohol-based hand rub.
- Avoid touching your eyes, nose, or mouth.
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string(22) "Germs in the Classroom"
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string(137) "Check out this infographic to learn where germs lurk the most at school and discover ways to stay healthy and germ-free this school year."
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Check out this infographic to learn where germs lurk the most at school and discover ways to stay healthy and germ-free this school year.Watch Now
