Newsletter Inserts for Parents & Sign-up for School Staff

Car Safety Check

As children grow, their car seat or booster needs to change. Using the right seat helps protect them in a crash.

Try this: check that your child’s seat matches their height and weight. Straps should fit snugly, and the seat should be installed tightly.
Tip: many children need a booster longer than parents expect, until the seatbelt fits properly on its own.

Not sure? Check Ontario guidelines or Ottawa Safety Council for useful videos.

Learn more: Ottawa Public Health – Child Passenger Safety

Healthy teeth start early

Tooth decay is one of the most common health problems in children, but it is preventable.

Try this: help your child brush twice a day with fluoride toothpaste, especially before bed. For younger children, parents may still need to help or check to make sure all teeth are cleaned well.

Tip: water is the best drink between meals. Sugary drinks and frequent snacking can raise the risk of cavities.

Learn more: Ottawa Public Health – Dental Health

Teens and dental health: small habits matter

As teens become more independent, habits like skipping brushing, frequent snacking, or sugary drinks can lead to cavities.

Try this: encourage brushing before bed every day. Nighttime brushing matters most because saliva is lower while sleeping.
Tip: drinks like energy drinks, iced coffee, and pop can wear down enamel over time. Drinking water helps protect teeth.

Learn more: Ottawa Public Health – Dental Health

Help your child get dental care

Every child deserves a healthy smile. If your family has a lower income and does not have dental insurance, free or low-cost dental care may be available for eligible children and youth.

Try this: find out if your child can get help through a publicly funded dental program.

Tip: regular dental checkups can help prevent tooth pain and other dental problems.

Learn more: Ottawa Public Health – Dental Health

Promote digital literacy and safety

Social media can be a big part of young people’s lives. While some social media trends may seem fun and harmless, others can encourage higher risk behaviour. These trends can spread fast through likes and views, making higher risk actions seem normal and fun.

Try this: Talking about online trends can help them make safer choices.

Learn more: Likes, Shares, and Dares: Substance Use Safety and Social Media Trends

Head lice: what parents should know

Head lice are common among school-aged children. They spread through close head-to-head contact, not because of poor hygiene.

Check your child’s hair regularly, especially behind the ears and at the back of the neck. Look for live lice or very small eggs (nits) close to the scalp.
Tip: if you find lice, treat it as directed and continue daily checks for a few days.

Learn more: Ottawa Public Health – Head Lice

Snack smarter

After school, children are often very hungry and may grab quick, less healthy foods. Planning ahead can make this easier.

Make a snack plan with your kids ahead of time:

• Ask them what do they like to snack on? How can you ensure there is a vegetable or fruit on the plate as well?
• Prep the snacks ahead of time with your kiddos. Including them in the process ensures they are more likely to eat these foods.
• Show them where their after-school snacks are located so that they can easily serve themselves.

Snack ideas include:

• Keep chopped veggies in a container that kids can choose from. Pair them with hummus or a yogurt-based ranch dip.
• Keep chopped fruit in the fridge, pair them with cheese slices and crackers.
• Pre-make yogurt parfaits using frozen fruit, yogurt and a side of granola.
• Make a half-sandwich for a lighter meal before dinner.
• Rice cakes with peanut butter and bananas are easy for kids to assemble themselves.

These balanced snack ideas will fuel the after-school munchies while providing kids with important nutrients!

Learn more: Ottawa Public Health – Healthy eating for children

Getting children to try new foods – without the struggle 

Family meals are a great time to connect after a busy day. Eating together can help children build healthy eating habits. Try to sit down together without screens or other distractions and offer the same meal to everyone at the table.

When introducing new foods, keep it relaxed. Children often need to see or try a food many times before they like it.

Try this: Keep mealtimes free of pressure and role model eating a variety of foods – your children are likely to do the same with time!

Focus on progress, not perfection.
Learn more: Ottawa Public Health – Healthy eating for children

Energy drinks can have very high amounts of caffeine and sugar. For children and teens, this can lead to trouble sleeping, feeling anxious, or a fast heart rate.

Try this: water is the best choice for staying hydrated, but if your child is using energy drinks, start with small changes. Help them choose lower-caffeine options (like iced tea, flavoured sparkling water, or smaller sizes) and avoid energy drinks later in the day.

Learn more: Ottawa Public Health – Rethink energy drinks

Helmets protect your child’s brain

Falls can happen quickly when riding a bike, scooter, or skateboard. A helmet helps protect the brain and can reduce the risk of serious head injury.

Try this: make helmet use a rule every time they ride, even for short trips or when playing close to home.
Make it a habit. No helmet means no riding.

Learn more: Ottawa Public Health – Helmet Safety

A helmet only works if it fits right

A helmet that is too loose or tilted back cannot protect your child’s head properly in a fall.
Try this: make sure the helmet sits flat on the head (not tipped back or forward), that there are two fingers distance from helmet to eyebrow, and it feels snug without wobbling. The straps should form a “V” under the ears and buckle snugly under the chin.
Quick check: when the helmet is on, it should stay in place when your child shakes their head.

Learn more: Ottawa Public Health – Helmet Safety

Keep the helmet on

Some children take their helmet off once they leave home and hang it on the handlebars. But accidents can happen anytime, even close to home.

In Ontario, helmets are required by law for children and youth under 18. More importantly, they only protect your child when they are worn.

Try this: help your child build the habit of wearing their helmet from start to finish. Before they leave, do a quick check together and say, “Helmet on, let’s go.”

Learn more: Ottawa Public Health – Helmet Safety

Stay home and get better

If your child is sick, staying home helps them recover and helps stop the spread of illness.

Try this: keep your child home until they are feeling better, or at least 48 hours after vomiting or diarrhea has stopped.

Tip: remind your child to cover coughs and wash their hands often.

Learn more: Ottawa Public Health – Keeping Your Sick Child Home 

Clean hands, healthy children

Washing hands is one of the best ways to stop germs from spreading.

Try this: teach children to wash with soap for 20 seconds (about two “Happy Birthday” songs).
Make it fun. Songs can help younger children remember.

Learn more: Ottawa Public Health – Hand hygiene for infants and young children  

Keep your child’s vaccinations up to date

Vaccines help protect your child from serious diseases and help keep schools and communities safe.

Check your child’s immunization record regularly and book appointments when vaccines are due.
Vaccinations given by your child’s health care provider are not automatically shared with Ottawa Public Health (OPH). Parents and guardians need to update OPH after vaccinations are given.

Tip: Report your child’s vaccines as soon as they receive them to keep records up to date, as required by law for school attendance.

Learn more: Ottawa Public Health – Immunization

Help your child stay up to date on vaccines

Keeping your child’s vaccinations up to date helps protect them and those around them from serious illnesses. If your child is missing routine vaccines or you are unsure of their immunization status, support is available.

Try this: check your child’s vaccination record and find out where they can receive routine vaccines or an immunization assessment.

Good to know: Ottawa Public Health offers several routine vaccination clinics across the city for children and youth facing barriers to accessing routine vaccination services.

Learn more: Ottawa Public Health – Routine Vaccination for kids

Protect your child with COVID-19 and flu vaccines

COVID-19 and flu viruses can spread easily, especially at school. Vaccination helps protect your child and others from serious illness.

Try this: get your COVID-19 and flu vaccines this fall and protect yourself and your family during the respiratory virus season.  Tip: it is safe to get flu and COVID-19 vaccines at the same time. This can save an extra visit.

Learn more: Ottawa Public Health – Immunization  

The 10-minute talk to help you connect with your child – It works! 

Even short, regular talks help children feel safe and more likely to open up over time. 

Try the 2-minute rule: For the first 2 minutes, only listen. No advice, no fixing, no questions beyond “tell me more”.

Make it easier: Link it to a routine (car ride, bedtime, after school snack).

Try asking: “Tell me something small that stuck with you today?”

This is easier for children to answer than “How was your day?”

Learn more: Ottawa Public Health – Children and Mental Health

Your child is watching: let them see you cope with stress

Children and teens learn coping by watching, not just being told. 

Try this (in real-time): Say one short sentence when stressed: “I’m getting overwhelmed, so I’m going to take a break and go for a walk”.

Why it helps: Children learn that stress is normal and can be managed.

Learn more: Ottawa Public Health – Children and Mental Health

Big feelings, small steps: the 10% rule

When children feel anxious or overwhelmed, our first instinct is often to solve the problem. Sometimes, the best way to help is to make the next step feel a little easier.

Try asking them: “What would make this 10% easier?”

Then start with one small step (not everything at once). For example, instead of saying “finish your homework”, say “let’s start by opening your notebook.”

Why it helps: Small wins help children keep trying and feel more confident.

Learn more: Ottawa Public Health – Children and Mental Health

When friendships change: helping children settle in

Transitions can feel exciting and overwhelming at the same time. Children may not say they’re struggling, but it can show in behaviour or mood.

Try this: help your child notice parts of their day that feel easier or more comfortable (a class they enjoy, a familiar face, a routine). These small positives can help them feel more settled.
Try asking: “When during your day do you feel most comfortable and happy?”

Learn more:

• Ottawa Public Health – Children and Mental Health
• Kids Help Phone – Making Friends

A check-in that works

“How was your day?” often gets a short answer. Asking simple, clear questions can help your child open up.

Try this: ask easy questions and share your own answer first.
Try asking: “What made you laugh today?” or “What was something hard today?”
Learn more: Ottawa Public Health – Children and Mental Health

Every day counts: supporting regular attendance

Missing school, even a day here and there, can make it harder for children to keep up, feel connected, and build routines. Consider that missing just two days per month adds up to almost four weeks of learning over a school year.

The good news? Small steps can make a big difference.

Try this: Keep mornings simple and predictable.

• Set a regular bedtime and wake-up time
• Pack bags and lunches the night before
• Choose clothes ahead of time

Build the habit: Talk about school in a positive way and show that attendance matters. Even when it’s a tough morning, a calm routine helps children get out the door.

When to stay home: Keep your child home if they have a fever, are vomiting or have diarrhea, or feel too unwell to take part in the day. Otherwise, being at school helps them learn and stay connected.

Why this matters: Regular attendance helps children feel confident, keep friendships strong, and succeed over time.

Learn more: PLEO School Attendance Brochure

Movement matters, even small amounts count!

All movement is good movement, even in small amounts. Mixing in movement throughout the day through walking, active play, organized sports, and other physical activities is great  for both the body and mind.

Try this: add movement to daily routines. Walking, biking, or dancing at home all count.
Challenge: Can your family reach 60 minutes of movement in a day?

Learn more: Physical Activity - Ottawa Public Health

Why small screen time changes work better

Too much screen time can take away from sleep, movement, and time together. But big changes are hard to stick to. Small swaps work better.

Try this: Pick 2 fixed times per week for a swap (not every day).

Example:

• Tuesday after school → walk or snack + chat
• Saturday morning → no screens until 10 am

Why this works: Set routines make things clear. This helps avoid daily arguments and makes it easier for everyone to follow the plan. 

Learn more: Caring for Kids - Screen use and digital media: Advice for parents of school-aged children and teens

Walking to school does more than get children there

Walking or biking to school is a great way for children to stay active, build confidence, and feel more connected to their community.

Try this: start small by walking part of the way or a few days a week. Younger children can walk with an adult, while older students may go with friends.
Tip: plan a safe route together, use crosswalks, and make sure your child wears a helmet when biking or scootering.

Learn more: Ottawa Public Health - Physical Activity

Is your child getting enough sleep?

Most school-aged children need about 9 to 11 hours of sleep each night.  Using screens close to bedtime can delay sleep. Even small changes help.

Try this (step-down approach):

• Week 1: screens off 20 minutes before bed
• Week 2: 30 minutes
• Week 3: 45 minutes

Bonus tip: Swap screens with something low-effort (music, doodling, stretching).

Learn more: Children and youth (5 to 17 years) – 24-Hour Movement Guidelines 

Vaping: What's really in that cloud?

Vaping is common among youth and most products contain nicotine, which can affect brain development, attention, and mood.

Try this: keep conversations open and calm. Youth are more likely to listen when they do not feel judged or lectured.
Tip: ask what they are seeing or hearing about vaping at school or online. This can help you understand their perspective and correct misinformation.

Learn more: Mental Health, Addictions and Substance Use Health Services and Resources - Ottawa Public Health

Prom and graduation season: helping youth Party Safer

Prom and graduation are exciting milestones for youth. Celebrations often include parties, late nights, and greater independence, making it a good time to talk about planning ahead and looking out for themselves and others.

Learn together: Ottawa Public Health's Party Safer course is a free, 20-minute online training for youth and parents. It covers commonly used substance, overdose prevention and response, and practical tips to help young people stay safer. Participants receive a certificate of completion and can add it to their resume.

Learn more and take the free course: Ottawa Public Health – Party Safer

Try this: discuss ways to stay safer, such as how they will get there and back, staying with friends they trust. Encourage them to reach out to a trusted adult if they need help.  For more Party Safer tips, visit: PartySafer.ca

Nicotine pouches: Staying informed as a parent or caregiver

Nicotine pouches are small, flavoured products placed under the lip. They do not contain tobacco, but they contain nicotine, which can affect brain development, attention, and mood in youth.

Try this: talk with your youth about what these products are and how they are marketed. Many youth may think they are harmless, but they carry risks.
Tip: Talk early, often, and openly. Open conversations make it easier for youth to ask questions.

Learn more: Ottawa Public Health – Nicotine Products

Alcohol and youth: Staying informed and connected

The brain continues to develop until at least 25 years of age. Alcohol use can affect brain development, decision-making, and mental health in the developing brain.

Try this: talk early and often about alcohol, help youth pursue their passions and encourage no use or delayed alcohol use. Encourage questions, and ask youth what they are seeing or hearing about alcohol at school or with friends. Talk often, early, and openly. 

Learn more: Ottawa Public Health - Alcohol 

Cannabis and Youth: Know the facts, talk early and often

The brain continues to develop until at least 25 years of age. Cannabis can affect memory, attention, learning, mood and mental health, particularly when the brain is still developing. The earlier youth begin using cannabis, the greater the potential risks to their health and well-being.

Try this: Regular, open conversations can help build trust and make it easier for your child to come to you with questions or concerns. Talk openly with your child about what they know or have heard about cannabis. Try to listen without judgment and encourage questions.

Tip: Focus on facts rather than fear. Youth are more likely to engage in conversations when they feel respected, informed, and supported.

Learn more: Ottawa Public Health – Cannabis

Don’t let sunburn sneak up

Sunburn can happen quickly, even on cloudy days, and can raise the risk of skin cancer later in life.

Try this: use sunscreen with SPF 30 or higher and reapply every two hours, especially between 11 am and 3 pm. A hat and clothing can also help protect the skin.
Tip: keep sunscreen in backpacks or sports bags so that they are easily available.

Learn more: Ottawa Public Health – Sun Safety and Tanning

The tanning trend parents should know about

Some teens are now tracking the UV index and choosing to go outside when it is highest to tan more quickly. In reality, a high UV index means the sun is strong enough to damage skin quickly.

Even one bad sunburn in the teen years can increase the risk of skin cancer later in life.

Try this: be clear and direct. For example, “When the UV is high, your skin can burn fast. That damage adds up over time, so sunscreen really matters.”

Learn more: Ottawa Public Health – Sun Safety and Tanning

Watch for ticks when outdoors

Ticks are small and can carry Lyme disease. They are often found in grassy or wooded areas and can attach to the skin without being noticed.

After time outdoors, check your child’s whole body, especially behind the knees, under arms, around the waist, and along the hairline.
Tip: wearing long sleeves, long pants, and using insect repellent can help prevent tick bites.

Learn more: Ottawa Public Health – Ticks and Lyme Disease

Could your child’s vision affect school?

Good vision helps children read, learn, and stay engaged at school. Vision problems are not always easy to notice, and some children do not realize they are having trouble seeing.

Try this: watch for signs like squinting, headaches, sitting very close to screens, or trouble focusing on schoolwork.
Tip: book regular eye exams, even if your child does not complain. In Ontario, children aged 0 to 19 can get one eye exam each year at no cost (covered by OHIP).

Learn more: Ottawa Public Health – Visual Health

Water safety on the way home

Children and teens may stop near water on the way home, like streams, ponds, or pools. Water can be dangerous, even if it looks calm.

Try this: talk with your child about staying back from the water and not going in without an adult present.
Tip: remind them to stick with friends and avoid risky dares or showing off near water.

Learn more: Ottawa Public Health – Water Safety and Drowning Prevention

Ice safety: no ice is safe ice

In winter, children and teens may walk near ponds, rivers, or ditches on the way home. Ice can look solid but still be very dangerous.

Try this: remind your child to stay off ice, even if others are walking on it. Ice conditions can change quickly and are hard to judge.
Tip: talk about what to do if a friend suggests going on the ice. It is okay to say no and stay back.

Learn more: Ottawa Public Health – Water Safety and Drowning Prevention