Balancing

Back-to-School and Healthy Habits

The ABCs of Routine Health Checkups

Aim to schedule your child's annual checkup before they head back to school.

Bring any medical documents for school that must be signed by your child's pediatrician.

Check to make sure your child is up to date on required immunizations.

Don't forget to get a sports physical to ensure that your child can safely participate in extracurricular activities.

Educate yourself on important developmental milestones to make sure your child is staying on track.

Find coverage for checkups, vaccinations, mental health services and more through Florida KidCare.

Your child's back-to-school physical and immunizations
are FREE with Florida KidCare.

You may be subject to a $5 office visit copay; talk to your child's doctor for more information.

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What's in Your Kid's Lunch Box?

Immunity-Boosting School Snacks That Pack a Punch

We know your days are busy, but giving kids nutritious, affordable snacks helps to keep them healthy and energetic - especially with back-to-school germs lurking everywhere. Here are our top picks for on-the-go immunity-boosting snacks.

Fruit Cups

Pack individual cups with a mix of immunity-boosting fruits like oranges, grapes and blueberries for a convenient and refreshing snack.

Energy Bites*

Make energy bites using ingredients like oats, nut butter, honey and seeds (such as chia or flaxseeds) for a nutritious and energy-boosting snack.

*Don't use if your child has a nut allergy

Yogurt Parfait

Layer Greek yogurt with granola and fresh berries for a protein-packed and antioxidant-rich snack.

Chia Seed Pudding

Mix chia seeds with milk or a dairy-free alternative, sweeten with a touch of honey or maple syrup and let it sit overnight in the fridge for a nutritious and filling pudding.

Veggies + Hummus

Serve sliced cucumbers, carrots, bell peppers and cherry tomatoes with a side of hummus for a crunchy and vitamin-rich snack.

Trail Mix*

Mix together nuts, dried fruits (such as raisins and apricots) and a sprinkle of dark chocolate chips for a tasty and nutritious snack.

*Don't use if your child has a nut allergy

Cheese + Crackers

Pair whole-grain crackers with slices of cheese for a satisfying and calcium-rich snack that also provides essential nutrients for immune function.

Edamame Pods

Steamed edamame pods are a protein-packed snack that's also rich in antioxidants and can help support immune health.

Hard-Boiled Eggs

Pack hard-boiled eggs as a protein-rich and convenient snack option that can help support immunity.

Creating Mindful Family Routines for Busy School Days

Balancing daily responsibilities with your child's back-to-school schedule can be a bit chaotic, to say the least - and it's easy to feel stressed or overwhelmed at times.

Here are some practical steps to weave mindfulness into your morning routine, so you can create a more calming environment for your child (and you, too).

Start Early

Wake up a few minutes earlier to give yourself a little extra time, especially during the first weeks of school. This helps to avoid the last-minute scramble to get out the door, like searching for a lost shoe or forgetting to fill their water bottle.

Recognize Stress

Understand that children are sensitive to their parents' stress levels. When you're tense - from work or household duties - your child feels it, too. Better stress management benefits both you and your child.

Embrace Imperfection

Perfection is not a realistic goal. Remind your child that it's okay when things don't go as planned. Take a moment to breathe and accept the situation to help reorient your brain from reactive to reflective. This calms the emotional, stress-activated part of your brain, engaging the logical (or thinking) part instead.

Foster Emotional Safety

Respond calmly to stressful situations, especially during hectic mornings, to make your child feel secure and supported. Demonstrating control over your emotions also teaches them to better manage their feelings.

High-quality, affordable health and dental insurance made just for kids.

Benefits include but are not limited to:

Doctor Visits

Immunizations

Prescriptions

Mental Health Services

Ingredients for a Full Night's Rest

What happens when your child isn't getting enough sleep?

Getting your child to wind down before bed is easier said than done. For kids (and parents), a good night's rest will make it much easier to wake up bright and early the next morning.

Sleeping less than 9 hours per night can harm a child's developing body and brain with an increased risk of:

Impulsivity
Stress
Depression
Weight Gain
Anxiety
Aggression
Impaired Brain Function

Healthy Sleep Routine Checklist

Keep your child active with plenty of exercise and sunlight each day

Cut off screen time at least an hour before bed

Keep your child's bedroom dark, cool and quiet

Set a bedtime - and stick to it every school night

Encourage your child to only use their bed for sleep and keep toys elsewhere

Avoid caffeine (in sodas, tea or coffee) and too much sugar after dinner

Help your child select 2-3 relaxing activities to do each night before bed (such as taking a warm shower, reading a book or journaling)

Once you establish a bedtime routine, stick to it!
Your child will quickly learn what to expect at night
and start getting sleepy on their own.

Downloadable Resources

Back-to-School Checklist

Coloring Sheet

Recipe Cards

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