YOU ARE WHAT YOU EAT:
When packing your child’s lunch box,
remember to include the four basic food
groups: fruits and vegetables, whole grains,
dairy items, and protein. Get creative! There
are lots of fun meal ideas online. Check out
ChooseMyPlate.gov for healthy eating plans
and recipe ideas based on your child’s age.
BULLY-FREE ZONE:
Most children do not tell an adult after ft
being bullied.1
Don’t miss the early signs: a sudden change in behavior
or grades�� an��iety�� de��ression�� and��or self��harm. Most
schools have taken a strong stance against bullying. The
best defense is to keep an open line of communication
with your children and their school.
P:
GET YOUR ZZZs:
Most school-age children need 8 to 12
hours of sleep each night.2
1 National Center for Education Statistics 2 American Academy of Pediatrics 3 Kaiser Family Foundation
THERE’S AN APP FOR THAT:
Do you feel like your family is stuck in survival
mode�� Don’t ��ust survive�� thrive�� A good ��rst
step is to set up a family calendar. Whether this
is in the form of a written calendar posted on
the refrigerator or an online calendar or app,
make sure that all members of your family who
are school-age and older have access to add and
view upcoming events.
HOMEWORK HELP:
Set a speci��c time for your child to start homework. Some children focus well immediately after school
and others need a short break and snack ��rst. Check out these helpful homework tips:
• Use an egg timer or alarm on your phone to signal homework breaks. Encourage your children to
take a short walk, do ��umping ��acks, or even dance during these breaks. Have fun��
• Set up a homework area in your home. Make sure your children have the supplies they need and a
quiet space to complete their work.
homew
d sn
FAMILY TIME:
Choose a speci��c time when your
family can spend time together and
talk. Keep in mind that some children
tend to communicate better when
they are engaged in an activity like
walking around the neighborhood or
shooting hoops in the driveway. Try
asking open-ended questions like,
��What part of your day did you en��oy
the most?” or “How are you feeling
about your classes so far this year?”
SCREEN TIME:
Children age 8-18 spend on average 7 ½ hours a day in front of a screen.3
That’s 114 full days per year! The Centers for Disease Control and
Prevention recommend that children and teens limit their screen time
to 1-2 hours per day. Check out this free online tool from the American
Academy of Pediatrics at HamiltonHealth.com/magazine to create a
family media plan and to calculate the amount of time your children
spend on media.
5
/ChooseMyPlate.gov
/magazine
