not something parents can buy! Health comes from developing healthy lifestyles -- by ensuring your child gets the basics; adequate sleep, plenty of exercise, a well-balanced diet that includes breakfast and limited TV viewing.

It's not easy being a parent as children do not come with instructions.

However we do know that children love the security of knowing what the rules and expectations are for them. Once parents and adult family members set rules and limits for children it is very important that they support and back each other up and stick to rules. To get the school year off to a good start get the family together to discuss the important health issues and set up some guidelines to follow.

Nutrition is important to your child's growth and development health and energy level. Evidence also indicates that nutrition and learning abilities are related.

Studies show that children who eat breakfast do better in school than those who skip breakfast. Not only is performance affected, but other factors attributed to lack of breakfast includes: stomach aches, irritability, headaches, fatigue and increased susceptibility to infection. Unfortunately, one third of Bermuda's teens does not eat breakfast. The main reason students do not eat breakfast is because they do not have enough time.

Breakfast can be quick and easy. Here are a few breakfast ideas to encourage your family to eat breakfast.

Make sure there is time to relax and not hurry eating.

Use easy to fix foods such as, ready-to-eat cereal and milk and juice.

Eat any type of food not just breakfast-type foods. Sandwiches, leftovers, or even pizza appeal to some at breakfast time! Set the table the night before, so the bowl and cereal are ready to use.

Take something to eat on the run, such as a piece of fruit, a sandwich or a muffin with cheese.

The food your child eats during the school day should provide at least one-third of the day's nutrient requirements. Make sure your child's lunch contains foods from at least four of the five foods groups: Milk or milk product.

Meat, fish, poultry or vegetarian alternate.

Bread, roll, macaroni or cereal.

Fruit.

Vegetable.

Primary students usually have a nutritious lunches, however, lunches begin to deteriorate as students get older. This usually happens when students are given the responsibility of making their own lunches or are given money to buy lunch.

Parents need to help a child develop skills for planning and packing his own lunch, and check to see they do it correctly.

Smart snacking on foods from the food groups will help balance your child's diet -- this does not mean a child can never eat chocolates, chips or sodas.

It is how often and how much they have of them that causes problems. "Junk'' foods are fun foods to be eaten on an occasional basis. Help your child understand that foods from the food groups are everyday foods while "junk'' foods are sometimes foods. Do not confuse your child by telling him "junk food is bad for you'' and then give it to him as a reward or a treat.

Healthy students It is hard with busy schedules to have family mealtime, but do try. Mealtime is an important time for the family to get together as a unit. Eating together is a time for family sharing as well as for developing social and communication skills. Studies show that children who do well at school are those who regular eat meals with their families -- with the TV turned off.

Your child will not get enough physical activity at school, so it is important that you encourage him or her to get some physical activity after school and on weekends. Many children dislike physical activity because they are not good at it. It is important that a child understands that not every child will be a star athlete but practice is the only thing that will improve his ability and fitness. So encourage your child be more active, this will help him get better at it and he will learn to enjoy exercise.

Do not let TV control your family's life! Limit TV viewing to one to two hours a day. If your child has a TV in his room, you will have little control over what or how much time your child spends watching TV. Excessive TV watching is related to overweight, sleep deprivation, skipped breakfast and a poor academic performance in school.

Most parents can identify with how they feel after a late night. They just cannot function at their best the next day and feel tired and irritable. A child who does not get enough sleep feels this way too. So make sure your child gets adequate sleep. A child needs sleep 10 to 12 hours each night and a teen nine to 10 hours. Check with your child's teacher to see what she thinks -- teachers can tell if a child is tired and hungry because he or she cannot sit still and concentrate. Set an alarm or timer to signal bedtime so your child knows exactly when it's time to go to bed! It is never too late -- or too early -- to provide your child the greatest gift of all; good health habits. It's a gift that will last a lifetime! Betsy Baillie, RD Nutrition Services HEALTH HTH