As the new school year approaches, parents and children planning their “back-to-school” lists are urged to keep backpack safety in mind.

Each year, about 6,000 children in the United States experience backpack-related injuries, Linda Rhodes, an occupational therapist at MCGHealth Children’s Medical Center in Augusta, Ga., explained in a news release from the medical center.

In an effort to cut down on the number of these injuries, Rhodes offers parents the following backpack safety advice:

• Choose a lightweight backpack that doesn’t add too much to your child’s load. The pack should have two wide, padded shoulder straps and a padded back that will improve comfort and protect your child from being poked by the sharp points and edges of pencils, pens, rulers and other objects they need to carry.
• Select the proper size backpack for your child. It should cover no more than three-quarters of the length of your child’s back.
• Load backpacks carefully. The maximum weight of a loaded pack should not be more than 15 percent of a child’s body weight. Place the heaviest books closest to the back as they require the most body support. If a child has to lean forward to carry a pack, it’s too heavy.
• Have your child wear the pack correctly. He or she should use both shoulder straps. Carrying a backpack on one shoulder puts too much strain on one side of the upper body. The straps should be snug, but not too tight. If a backpack has a waist strap, use it to help better support the load.

The American Academy of Orthopaedic Surgeons has more about backpack safety.

As parents prepare to send children off to school, families are stocking up on school supplies.  But parents should be thinking about healthy food choices for their children as well .  Below are some general tips for keeping children healthy throughout the day.

School-aged children (ages 6 to 12) continue to need healthy foods and nutritious snacks. They have a consistent but slow rate of growth and usually eat four to five times a day (including snacks). Many food habits, likes, and dislikes are established during this time. Family, friends, and the media (especially TV) influence their food choices and eating habits. School-aged children are often willing to eat a wider variety of foods than their younger siblings. Eating healthy after-school snacks are important, as these snacks may contribute up to one-third of the total calorie intake for the day. School-aged children have developed more advanced feeding skills, are better at feeding skills, and are able to help with meal preparation.

The following are some helpful mealtime hints for school-aged children:

• Always serve breakfast, even if it has to be “on the run.” Some ideas for a quick, healthy breakfast include the following:
  • fruit
  • milk
  • bagel
  • cheese toast
  • cereal
  • peanut butter sandwich
• Take advantage of big appetites after school by serving healthy snacks such as the following:
  • fruit
  • vegetables and dip
  • yogurt
  • turkey or chicken sandwich
  • cheese and crackers
  • milk and cereal
• Set good examples for eating habits.
• Allow children to help with meal planning and preparation.
• Serve meals at the table, instead of in front of the television, to avoid distractions.

Click here for more information about healthy food choices, as well as nutrition advice and tips.