| Back-to-school survival guide for parents  The end of summer signals shorter days and busy schedules. Send your children back to school full of energy and enthusiasm with these healthy tips.
Snack smart Does your kitchen resemble a busy airport terminal at the end of a school day? Be prepared for all the arrivals and departures by stocking up on healthy snacks and placing them within easy reach. Smart choices include: - Fat-free or low-fat milk
- Fresh fruits such as grapes, apples, and bananas
- Whole grain bread
- Fat-free or low-fat yogurt
- Popcorn (air popped or light microwave)
- Vegetables such as carrot and celery sticks
Teach your family about GO, SLOW, and WHOA foods from We Can!®: - Explore printable charts that are perfect for posting on a fridge or bulletin board
- Download the GO, SLOW, and WHOA foods widget
- Check out the tip sheet, Snacks–100 Calories or Less (PDF, 165 KB)
Wean the Screen A recent study by the Kaiser Family Foundation found that on average, children ages 8-18 spend over 7.5 hours a day using entertainment media, such as watching TV, listening to music, and using a computer. The good news is that the same study found that when parents set any restrictions, children's media use was almost 3 hours lower per day. Limit your children's screen time to 2 hours or less a day, unless it's work- or homework-related. Be sure to limit your own screen time as well so you set a good example! - Get tips to reduce screen time
- Download the Children's Screen Time Log form (PDF, 230 KB)
Eat and greet Research shows that families who eat together tend to eat more nutritious meals. Schedule family meals at least two to three times a week. Meals provide a great opportunity to talk to each other and catch up, so be sure to turn off the TV. Better yet, remove the TV from the eating area if you have one there.  Try these healthy recipes that are perfect for quick weeknight dinners:
- Turkey club burger (shown)
- 20-minute chicken Creole
- Cinnamon-glazed baby carrots
- Classic macaroni and cheese
- Caribbean casserole
Sweet dreams Teens need more sleep than adults–optimally at least 9 hours a night. In addition, adolescents have natural biological clocks that push them toward later bedtimes and later rising times. The combination of early school start times, homework and extra-curricular activities, as well as the lure of computers, cell telephones and portable music devices, can make it difficult for teens to get enough sleep. Help kids and teens understand that sleep is as important as eating and breathing; that a lack of sleep can lead to poor performance at school and on the athletic field; and that a lack of sleep can lead to drowsy driving, which may be fatal. Set regular bedtime schedules, limit access to electronic media in bedrooms after normal bedtimes, and encourage and support your teens in learning how to budget their time. Read a summary of recent research from the NHLBI Professional Spotlight Newsletter on technology, sleep and caffeine in teens: How the 24/7 lifestyle adds up to subtract sleep.
UPCOMING CHANGE TO ORDER NHLBI PRINT MATERIALS Currently, all NHLBI health information materials are available on the NHLBI Web site for digital download and self-printing. Materials may also be ordered in printed form. However, beginning October 4, 2010, print materials will be available at no charge in limited quantities. If larger quantities are needed the NHLBI can provide a printer's disk, which you can take to a local printer. We Can! Ways to Enhance Children's Activity & Nutrition, We Can!, and the We Can! logos are trademarks of the U.S. Department of Health & Human Services (DHHS). We Can!® is a national movement designed to give parents, caregivers, and entire communities a way to help children 8 to 13 years old stay at a healthy weight. | 