With summer in the rear view, it’s time to hit the books again. Along with a change in seasons comes the shift in daily routine; suddenly the kids are going to sleep a few hours earlier, packing lunches, and spending less time outside due to homework and extracurriculars.

Busy schedules can make it feel impossible to commit to healthy habits, so here are three proven tips you can try. Take notes, we have a lot to cover.

1. Encourage a balanced breakfast

I know what you’re thinking, “Easier said than done.” Maybe one child rises early to make a tasty omelet and chat with you, while your little night owl can’t stop hitting the snooze button. And let’s face it, some kids are picky eaters or simply aren’t hungry that early in the morning. Does this mean you should let them skip breakfast?

The American Academy of Pediatrics says no. Skipping breakfast simply means kids tend to gorge themselves later in the day, so it’s worth piloting a mealtime routine this school year. Plus, kids who eat breakfast have better concentration and energy – important elements for school performance.1

However, breakfast isn’t a reality for everyone in the United States. A report from the National Center for Health Statistics (NCHS) analyzed data from the National Health and Nutrition Examination Survey (NHANES) from 2015-2018. Among the key findings was that nearly 20 percent of kids and adolescents went to school on an empty stomach.2

And for parents of teens, breakfast can be even more of an uphill battle. While 96 percent of kids ages 2-5 ate breakfast, only 73 percent of teenagers did.2

Our advice: To alleviate morning stress, prep breakfast the night before or establish an earlier bedtime to allow for more time in the mornings. Suggest new (but healthy) breakfast options to your child to motivate them. Or, if they aren’t hungry, consider sending them to school with healthy foods to snack on during breaks or between periods.

2. Involve your children in daily food rituals

Is your child a picky eater? It’s possible it isn’t just a childhood phase, so you might need to intervene earlier than you think.

By age four, a child is set in their eating habits according to a recent study on picky eating published in Pediatrics.3 Interestingly, picky eaters also tend to have a lower BMI (but still in the healthy range), potentially protecting them from becoming overweight.3

Although changing an old habit is a challenge for anyone, thankfully there are several ways to help children expand their palates. A more hands-off approach might be best to minimize stress. It’s also worth noting that previous research on picky eaters indicates their behavior doesn’t necessarily put them at greater risk for micronutrient deficiencies.3

Our advice: Give children a chance to make decisions. Let them select healthy foods at the grocery store and take an active role in the kitchen. Not only will kids get to experience new foods, but they also get the chance to develop basic cooking skills they can use for the rest of their lives.

3. Limit screen time

School curriculum incorporates digital technology now more than ever. Add this to screen usage at home, and children are exposed to a lot of blue light from digital devices. Because of this, there’s growing concern over the potential harmful effects of excessive screen time.

A 2017 study from the University of Georgia found supplementation of three macular carotenoids – lutein, zeaxanthin, and meso-zeaxanthin – can improve visual performance, sleep quality, and other negative effects resulting from blue light.4*

Because individuals of all ages are in different visual stages of development (squinting in adults has been linked to screentime, and children could be at higher risk due to underdeveloped macular pigment), additional research is needed.4 However, it’s worth nothing that lutein and zeaxanthin can also be found together in healthy foods – some of the highest being kale, spinach, peas, broccoli, romaine lettuce, red/yellow/orange peppers, corn, parsley, and pistachios.

Our advice: Having a hard time limiting screen usage at home? Try setting a schedule and establishing reasonable boundaries. Maybe you give your children one hour of screen time on Saturday mornings, but you require that the TV show or game be educational. Or maybe you give them less time during the week and more during the weekends.

The takeaway

Let’s face it, because many kids are picky eaters, there are times you might want to give them a supplement to help fill potential nutrient gaps. Many of us, including children, do not get enough vitamin D in our diets. And since we are exposed to less sunlight during fall and winter months, Thorne’s Vitamin D + K2 Liquid can help ensure your child gets the nutritional support they need. A convenient combination of vitamins D and K, this liquid covers a lot of important bases for a child’s development, providing support for bone, cardiovascular, and immune health.*

 And what kids are big fans of fish, the primary dietary sources of important omega-3 fatty acids EPA and DHA? Help your children perform at their best from gym class to the classroom with Thorne’s Omega Superb, a lemon berry-flavored liquid fish oil for children and adults. In addition to promoting a healthy cardiovascular system, our formula provides nutritional support for the development and maintenance of healthy brain function, a major plus for growing bodies.*

Parents, are you also in need of a daily multi-vitamin/mineral supplement? Thorne’s Basic Nutrients 2/Day could be your solution for the whole family, as it offers a comprehensive formula for adults and is also appropriate for children ages 12 and older. 

References

  1. Breakfast for Learning. HealthyChildren.org. https://www.healthychildren.org/English/healthy-living/nutrition/Pages/Breakfast-for-Learning.aspx. [Accessed September 1, 2022.]
  2. Terry AL, Wambogo E, Ansai N, Ahluwalia N. Breakfast intake among children and adolescents: United States, 2015-2018. NCHS Data Brief, no 386. Hyattsville, MD: National Center for Health Statistics. 2020.
  3. Fernandez C, McCaffery H, Miller AL, et al. Trajectories of picky eating in low-income US children. Pediatrics 2020;145(6). doi:10.1542/peds.2019-2018
  4. Stringham J, Stringham N, O’Brien K. Macular carotenoid supplementation improves visual performance, sleep quality, and adverse physical symptoms in those with high screen time exposure. Foods 2017;6(7):47. doi:10.3390/foods6070047