Back to school. Some tips on how to make the return to school a little easier 

For children, this "return" is even more complicated. Not everyone has the same eagerness and anticipation at the thought of seeing their friends again and starting a new school year, one that will force them to get back into their daily habits and routines. Meanwhile, parents also have the added strain of having to buy clothes, books, school lunches, etc., and at the same time must be aware of the key role they play in helping children adapt to the new school term.

Make going back to school easier:

The attitude of their parents greatly influences the way that children deal with the new academic year. It is essential that we pass on positive energy to our children, and to do this, we must at all costs avoid the typical comments about how little we are looking forward to returning to our own jobs.

If children look forward to going to school, in a week they will have adapted to the new routine, although some may notice the change more than others. However, if we observe symptoms such as apathy, nervousness, constant dizziness, etc. in our children, we must take action immediately and consult the doctor in order to avoid more serious problems developing.

RECOMMENDATIONS FOR GETTING BACK INTO A ROUTINE:

• Portray the return to school as a positive thing: they will be able to see their classmates and friends again, learn new things, take trips, etc.

• A few days before you start, ask your children how they feel, listen to their fears and concerns, and help them to face this new stage with confidence and security in themselves.

• An effective way to approach the new school year is to buy the school material in stages, cover the books with the children, encourage them to browse through them, prepare their backpacks, their pencil case, uniform, etc. Having everything prepared is a good way to lessen their anxiety.

• It is also helpful if they start to get back to the books again a few days before they start, so you could read, write, paint, etc. with them, thus easing the return to daily homework.

• It is advisable to adjust their new bedtime and waking up times gradually so that they do not go to school feeling tired from the very first day.

• It is important that on the first day of school, you should go with them. Leave aside a day from your holidays for this day, as it is a special day for children and we should do everything possible to make it a happy one.

A well-presented breakfastwill be more appealing to children.

THE COST OF SEPTEMBER

But, if for children "back to school" is upsetting, for parents it can be as well. For many families with children of school going age, the biggest expense of the year after January is in the month of September. During the holidays we have already spent a lot of money and now our pockets will have to cope with the expenses of a new school year.

The household budget goes through the roof this month and, according to consumer organisations, the start of year has an average cost of 860 euros per child, although there are huge differences depending on the type of school, the level of education and especially the place of residence. Therefore, the total cost for families can range from 500 to 1,500 euros.

In order not to spend more than what we really need, it is advisable to make a list of things that are really necessary and try to stick to it closely. As far as possible, we should avoid going shopping with the child, unless we want them to try on clothes. We must also take special care with their backpack, because it is very important that it fits well to their body, to avoid possible back problems.

It is advisable to vary andstagger purchases, because children do not need all their material on the firstday. And, above all, we must try to do without brands or following the latestfashions, as this can save up to 30%.

THE IMPORTANCE OF A BALANCED, NUTRITIOUS DIET

According to the latest data from the National Institute of Statistics (INE), the World Health Organization (WHO) and the Spanish Society for the Study of Obesity (SEEDO), 18.67% of children in Spain are overweight and 8.94% are obese. There are many factors that cause this excessive weight, but the habits of each child influence it considerably: a lack of exercise and poor diet are the main causes.

The first step to helping children to acquire healthy habits is to observe their parents' example. Young people learn many behaviours by copying what they see, so if we want them to learn to eat a little of everything and perform activities that are beneficial to their health, we must teach by example.

We must bear in mind that both children and adults should eat 5 meals a day for a balanced diet. We can take advantage of the holidays to teach children to eat breakfast properly. When we have already started the year, between the haste and the early mornings, we can neglect the first meal of the day, which should provide us with 20 to 30% of the daily calories we need.

Breakfast is essential and should include dairy (milk or yogurt), cereals and a piece of fruit instead of baked goods. In addition to contributing to our children’s better physical and cerebral performance, we will help prevent them from developing bad habits that can lead to problems with being overweight or obese.

Mid-morning, it is best for children to have a sandwich to help give them a balanced diet.

Parents are the ones who decide on their children's food, and should encourage them to adopt healthier living habits.

As for lunch, carbohydrates, such as potatoes, pasta or bread, and some protein-rich food, such as meat, fish or eggs should be the basis of the meal, plus a serving of vegetables or salad. For dessert, it is advisable to have a piece of fruit or a dairy product.

For the afternoon snack, a small roll, a piece of fruit or a dairy product are essential and we should not forget to include them.

And for dinner, it's just a matter of supplementing the day's diet. To do this, just take into account what we and our children have eaten at midday, and try to cook a complementary food for dinner.