How to prepare for back to school: Health tips for parents

Every household has a different experience with the back-to-school season. Some families are full of anticipation and excitement while others are mostly managing tough emotions and fear around entering a new grade.

On top of that, we’re shopping for new backpacks, sneaking in last-minute physicals, and thinking about how to stock our pantries with foods that nourish our kids and will actually be eaten at school.

As you count down to a brand new school year, preparation is key. Laying the groundwork now helps set everyone up for success. Here are some back-to-school tips for parents on supporting their child’s mental and emotional wellness, nutrition, and routine as we all gear up for a new year.

Establish a kid’s nutrition plan

A helpful first step toward preparing your kids to head back to school is to come up with a meal and snack plan together. This doesn’t mean you have to detail out every item day after day, but rather set some general guidelines for the types of foods that will and will not be prioritized.

Kids are more likely to try new things when they’re involved in the planning (and even preparation). Have your child help pack lunches the night before or choose a few snack options to keep in their backpack for the week. Consider having them help you make a grocery list and/or bring them with you to the store.

Here are a few general back-to-school health tips that can help encourage nutritious eating and ensure everyone is on the same page:

Have a variety of fresh fruits, vegetables, and whole grains as well as lean proteins and healthy non-saturated fats. These will give kids the energy they need to play and learn.
Limit processed foods and sugary cereals as much as possible. Ultra-processed foods pack more calories, sugar, and fat. They are also low in fiber and key nutrients. A new study found that children ages 3 to 5 who consumed more ultra-processed foods had poorer locomotor skills than children who consumed less of these, and the study also showed lower cardiovascular fitness in 12- to 15-year-olds who consumed more of these foods.
Make water the primary beverage that goes to school. Have your child choose a reusable water bottle for the year that they can fill in the morning. This helps support healthy hydration without making sugary drinks and empty calories the norm for meeting fluid needs.

To help you create a healthy kid’s nutrition plan, you can refer to the Kid’s Healthy Eating Plate, created by The Harvard School of Public Health.

Shopping consciously and honoring your kid’s feedback on your grocery list (to a nutritional extent) can support a happy transition to enjoying lunch out of a brown paper bag or an awesome lunchbox.

Create a healthy back-to-school routine

Having a routine that upholds the “to-dos” of the day not only supports building healthy habits but also ensures your child knows what to expect. You can ensure a child’s future success by helping them create good routines like putting away their backpacks, changing out of school clothes, and starting homework, right when they arrive home.

Setting aside a designated homework space that is a comfortable workspace equipped with books and supplies can be a great way to quell the pains of sitting down to do homework.

Teaching kids to keep themselves organized can be a huge stress reliever and doable with the right encouragement and assistance. It also empowers them to learn responsibility and gain more independence over their routines. Establish a routine for using planners: once it becomes a habit, it becomes so much easier.

Importance of a full night’s rest

One of the most influential back-to-school tips is to get your child on a regular sleep routine. Why? According to the American Academy of Sleep Medicine (AASM), routinely getting the sleep that’s needed is linked with better attention, behavior, learning, memory, ability to regulate emotions, quality of life, and mental and physical health in children and teenagers. The AASM recommends preschoolers get 10 to 13 hours of sleep, grade schoolers get 9 to 12 hours, and teenagers get 8 to 10 hours.

Children need structure and predictability in their lives, and bedtime is a great place to implement some. First, having a consistent bedtime routine can prepare kids to go down for the night. Part of this routine involves having downtime, which can include straightening up the room, taking a bath, or reading a book. Also, make sure to help children practice good sleep hygiene. This includes going to bed and waking up at the same time, and no screens for at least an hour before bed.

Set your child with special health needs up for success

If your child has asthma or an allergy that can cause anaphylaxis, have your child’s health plan documented and in place at school in case of emergency. Ensure the school has your child's EpiPen and inhalers on hand and your child's teacher is familiar with the plan. Be sure to involve your child in this preparation so they know exactly how to manage their condition, including where their supplies are kept at school.

Emotionally prepare your child for the new school year

Children may feel nervous about the start of a new school year. Having conversations with kids about what makes them anxious can help them understand their feelings or find ways to address their worries. Stopping by the school and meeting with the teacher before your kid’s first day of school can also ease nervousness.

Bring attention to the upside of starting the new school year to foster enthusiasm in kids. If your child is excited about art class or joining a club, put a spotlight on it. Anything you can do to help engage in their feelings and focus on the positives in a scary and new situation will be beneficial.

School physicals FAQs

What is included in a child’s physical exam?

Back-to-school physicals can include checking vital signs like blood pressure, monitoring growth and development, covering child and adolescent health topics, and administering vaccines.

Immunizations protect against some of the most common and preventable diseases. Work with your pediatrician and school administrators to ensure your kids are up-to-date on all required immunizations.

Which health screenings are usually provided by schools?

School health screenings typically include tests for hearing and sight. Trouble hearing or seeing can significantly impact the learning that happens in the classroom. Health screenings may also involve checking for blood pressure, height, weight, mobility, and testing for scoliosis.

How do you deal with a crying child on the first day of school?

Having a routine in place for your kid’s first day of school when it’s time to say goodbye by sticking to a regular time and a brief but attentive goodbye ritual can help with this transition. Dropping your child off at school can be challenging, and sticking around for too long to say goodbye may even prolong the anxious feelings that arise when kids part from their parents. This is one of the toughest but most important back-to-school mental health tips for parents.

Visit urgent care for school physicals or pediatric care

Our urgent care centers offer pediatric urgent care designed for kids and staffed by pediatric specialists during the day, after hours, and on weekends. We treat conditions that are not life-threatening, including flu, fever, earaches, insect bites, sprains, simple fractures, and cuts requiring stitches. We can help with back-to-school physicals and are here to support your child's health needs anytime.

Find an urgent care location near you.