Back-to-School Health: Nutrition, Exercise, and Sleep for Kids with Dr. Will Cole

Healthy Lunches and Snacks

• 💡 Get kids involved in choosing fruits and vegetables to encourage healthy eating habits.
• 🍎 Create fun, age-appropriate meals like fruit shish kebabs to make healthy food more appealing.
• 🚫 Read labels carefully, focusing on minimal ingredients, avoiding hidden sugars (often ending in 'O'), and prioritizing whole foods over processed options.
• ⚠️ Be cautious of marketing terms like 'fat-free' or 'sugar-free,' as they may indicate unhealthy substitutions or artificial ingredients.

Nutrition and Food Choices

• 🥩 Consider protein-rich snacks like Chomps beef sticks for active children.
• 🥭 Dried fruits (like those from Soleie or Rind) and Epic bars made with grass-fed meats are good options.
• 🥣 Organic, unsweetened applesauce and plain yogurts (to which fruit can be added) are also recommended snacks.
• 🚗 Keep convenient, healthy snacks like 'That's It' bars and edamame readily available.

Exercise and Movement

• 👨‍👩‍👧‍👦 Make movement fun and a family affair, whether through apps like Peloton, hiking, or simple games like tag.
• 🚶‍♀️ Incorporate 'blood sugar walks' after meals to benefit both physical health and family bonding.
• 🏞️ Explore local parks and nature for enjoyable outdoor activities like hiking and neighborhood walks.
• 💪 Remember that strength training is crucial for lean muscle and overall health, not just for bulking up.

Sleep Hygiene for Kids

• ⏰ Gradually adjust bedtime and wind-down routines 2-3 weeks before school starts to ease the transition.
• 😴 Kids typically need 7-9 hours of quality sleep per night, but behavior upon waking is a key indicator of sufficient rest.
• 📱 Set boundaries for screen time before bed, as blue light from devices can disrupt melatonin production and cortisol levels.
• 🧘‍♀️ Practices like meditation and breathwork can help support the parasympathetic nervous system, promoting better sleep quality.

Container and Food Safety

• ♻️ Minimize the use of plastic containers, especially for heating food, due to potential degradation and the presence of chemicals like BPA and microplastics.
• 🍳 Opt for glass or stainless steel containers as a healthier alternative to plastic.
• 🚫 Avoid heating food in plastic containers to reduce the risk of chemicals leaching into food.