Back to School: A Guide to Safety, Nutrition, and Health

Back to School

As the days get shorter and the sweet smell of autumn fills the air, it’s a sign that school is just around the corner. After a long break, students are excited to meet their friends, discover new subjects, and engage in extracurricular activities. But going back to school also means that parents and students need to revisit certain fundamental aspects of daily life: safety, nutrition, and health.

On The Way to School

  • Walking: Always use pedestrian lanes, stick to well-lit routes, and never jaywalk.
  • Cycling: Ensure helmets are securely fastened and all bike lights are operational.
  • Bus Safety: Wait for the bus to come to a complete stop before getting on or off and always obey the driver’s instructions.

In School

  • Know Emergency Exits: Familiarize yourself and your child with the school’s safety protocols and emergency exits.
  • Keep Personal Items Secure: Use lockers for valuables and never leave personal items unattended.
  • Bullying Awareness: Maintain open communication with your child about their social experiences and inform the school if any bullying occurs.

Nutritional Needs: Fueling Young Minds

Breakfast: The Most Important Meal

Skipping breakfast can lead to a lack of focus and decreased performance in school. A balanced breakfast that includes protein, whole grains, and some fruits can give your child the energy they need to tackle the day ahead.

Lunchbox Ideas

  • Protein: Lean meats, tofu, or legumes
  • Vegetables: Carrot sticks, cherry tomatoes, or cucumber slices
  • Fruits: Apple slices, banana, or a handful of berries
  • Snacks: Yogurt, almonds, or rice cakes


Keeping hydrated is crucial for mental alertness. Ensure your child has a refillable water bottle to carry throughout the day.

Health and Wellness: Mental and Physical Well-being

Sleep Routine

Ensure that your child gets at least 8-10 hours of sleep, which is crucial for growth, learning, and overall well-being. Turning off all electronics at night is a good way to promote more restful sleep.

Physical Activity

Incorporate at least an hour of physical activity into your child’s daily routine. This could be a sport they enjoy or simple activities like walking or cycling. Getting the whole family involved is a great way to bond and make physical fitness a family experience.

Mental Health

  • Stress Management: Teach stress management techniques like deep breathing, meditation, or journaling.
  • Open Communication: Keep lines of communication open and check-in regularly to see how they are coping with the new academic year.

Medical Check-ups

Before the school year starts, it’s wise to schedule annual physicals, eye tests, and any other necessary medical check-ups. Ensure all vaccinations are up-to-date and provide the school with any pertinent medical information or medications.

As the academic year kicks off, keeping these guidelines in mind will help ensure a safe, healthy, and nutritionally balanced experience for your child. Here’s to a fantastic and successful school year ahead!