An Apple a Day: Introducing Nutrition to Elementary Age Children

Since apples are low in calories and sodium and high in fiber and Vitamin C, it's no wonder variations of this proverb, "An apple a day, keeps the doctor away." have been used for over 200 years. Even if you make healthy choices for you and your family, it's important that they have a basic understanding of nutrition so that they will make healthy choices for themselves.

This guide from teachkids2eat.com is meant to help you introduce nutrition basics to your elementary age children.

Eat often

Eating small, frequent meals is the best way for your body to digest and metabolize foods.

Don’t skip meals

The most important meal of the day is breakfast!! Many studies suggest that a healthy breakfast and  overall healthy eating help to improve memory, test grades, and school attendance.

Make your foods a variety of colors

…and we are not talking about Cheetos, M&M’s, and Doritos!

Eat lots of fruits and vegetables

This will give you the variety of colors which offers lots of vitamins, minerals and fiber too!!

Choose foods that are low in fat

Look for foods that are steamed, stir-fried, grilled, broiled, baked, roasted.  Use healthy cooking oils (olive oil) and PAM Non-Stick Cooking Spray.

Don’t drink your calories…

Drinking water is so important to keep your body hydrated.

Eat a variety of foods

Kids are picky.  Kids need to be offered a new food at least 15 times before they may be willing to accept it.  Keep offering and eventually they will try it and might even like it!!

Exercise!

Children ages 4-8 need a minimum of 30 minutes of exercise per day, 6 days per week. 

For more interactive, free printables, puzzles and games, visit www.nourishinteractive.com 

How do you and your family encourage eating healthy and staying active? 

Ultimate Back to School Countdown Checklist for Parents

Ahhhh, the dog days of summer-cookouts, trips to the beach, extended bed times, play dates, relaxed dinner menu. All good things, right? But with less than 30 days left before your kiddos head back to school, it's time to kick your back to school countdown checklist into gear. We've simplified the checklist by breaking it down into tasks for each week. Hopefully, this will mean less stress as the summer winds down and more Mommy and Daddy time. On your mark, get set, GO!:

Four Weeks Before:

• Order School Uniforms. Depending on how busy they get, Donnelly's may have a back order for certain items. To insure your student(s) have their uniforms for the first day of school, order these sooner rather than later. You can call them directly at 1-800-498-0045 or order on their website. (With free shipping over $200)
• Check-up time: Call your child's pediatrician and make sure they are up-to-date on all of their vaccinations. Your school will need a copy of these records. Click here to find a list of state-required immunizations.
• After-School Fun: Extra-curricular activities like karate, dance and faith formation tend to fill up fast. Check with your local establishments to find out when the deadlines expire for new registrations. 

Three Weeks Before:

• Create a family calendar which includes school orientation meetings and all events from the academic calendar (I love these image ideas for a "family command center")
  
• Go through clothing and donate items to goodwill
• Find out about back to school sales in your area (Free site for printable coupons)
• Get the school supplies list from the school or classroom teacher
• Create a family binder (Download a free printable template here) which includes an emergency plan and important contact numbers
• Dedicate a space for school papers and artwork (Great example here)

Two Weeks Before:

• Finish school shopping for supplies and clothes
• Make a plan for bed times and rising times (using a sticky note countdown helps students visualize the approaching first day)
• Confirm child care arrangements and develop your routines and rules for morning, after school, and evening
• Decide if a lunch-packing station in your kitchen will help last-minute morning scrambles (Examples here)
• Set up a homework area with proper lighting, flat surfaces and most importantly, it should be a quiet space that allows for concentration

One Week Before:

• Talk to kids about school to alleviate any fears and concerns about the first day. For younger children, stories often help and a list can be found here
• Make a menu plan for the first few weeks (Real Simple has a wonderful Back-to-School Food Planner)
• Buy groceries and save money doing it! (Coupons, coupons, coupons)
• Start practicing routines and determine homework times and TV/Electronics rules for after school
• Pick up remaining supplies
• Adjust bedtimes and rising times
• Do a test drive to the new school and pad driving times for traffic or slow drivers
• Wash and iron all clothes & uniforms
• Practice bus stop safety

First Week of School:

• Organize you student(s) according to the classroom teacher's instructions
• Buy more supplies as they come up and teachers happily welcome classroom donations of tissues, sanitizing wipes, stickers and new and gently used age-appropriate books
• Put all information on family calendar and in family binder
• Fill out forms and send in lunch money
• Make adjustments and HAVE FUN!!! 

Hopefully, this Ultimate Back to School Countdown Calendar will make your life a little easier! After completing this checklist, you will definitely deserve an A+. Would you add anything to this list?