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With shorter days and cooler temperatures upon us, back-to-school time is here. As you reach for that bottle of chewable vitamin C to help your child ward off colds and flu, consider a comprehensive approach that will help them maintain strong immunity all year long.

We all know that proper nutritional balance for our children is very important, but hectic schedules often leave little time for cooking balanced meals. How, then, can you make sure your child is eating a balanced daily diet?

Start with making sure they begin the day with a healthy breakfast. Skipping this most important meal will have negative consequences for the rest of the day. Without fueling the brain and body’s metabolism, learning skills will be impaired, and other health problems such as mood swings, attention disorders and obesity may result.

Keep healthy, quick breakfast items on hand, and try to incorporate variety as much as possible. Allow your child a voice in their diet by letting them choose from among these foods, and you will keep “food battles” to a minimum! You will also be doing your child a tremendous favor by minimizing their risk of developing food allergies/sensitivities, since over-consumption of the same foods on a habitual basis will make this problem more likely to develop.

On a related note, wheat and dairy-based foods are the most allergenic for people of all age groups, so minimizing or eliminating foods from these groups would do the whole family a big favor. Contrary to industry propaganda, these food groups are not essential for good health, and in fact, will not contribute to optimal health!

Since most families are in a rush in the morning, consider adding a good-tasting high-protein shake to the breakfast menu. Most kids love this kind of meal, and it can be a quick and easy solution to the sugary breakfast cereal dilemma. Your local health-food store (or online supplier) will have many flavors and brands to choose from, but make sure you get one low in carbohydrates, and high in protein: 0-10 grams of carbs, and 15-25 grams of protein per serving is a good general rule of thumb to go by.

The usual protein sources found in protein powders are from whey, rice or soy. I believe the current emphasis on consuming lots of soy is not well advised (look for an upcoming column from me for an in-depth discussion!) but as part of a blend of rice or whey, it is acceptable.

Mix the powder with low-fat milk or one of the many delicious and healthful grain or nut beverages now available, such as milks from rice, oat or almond. Add frozen banana chunks and/or berries and half-to-one tablespoon of almond or sesame butter, blend and drink. Delicious, and a very well balanced ratio of protein, carbohydrates and healthy fats to start your child’s day off right!

Another healthy breakfast routine to establish for your child is to buy them some vitamin C, A “hypo-allergenic” children’s multi-vitamin/mineral supplement, and an “essential fatty-acid” (e.f.a.) supplement, all found at your favorite health food store, and have your child take these along with breakfast. This will assure your child gets all the nutrients necessary for good health and immunity, and will be able to concentrate and learn at school and display appropriate social behavior.

Obtaining discount prescription drugs on the internet affords you the privacy which you do not have when ordering face-to-face at your local drugstore. It’s also convenient, fast, plus lets you compare rates easily.