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Energy Foods
Healthy Fuel for Active Kids from A to Z
By Melanie Wilson
During physical activities like sports and outdoor play, young children use more energy per pound of body weight than teens or adults. Keeping healthful snacks on hand and regularly including high-energy, nutritious foods with meals can mean the difference between an energetic player and a worn-out couch potato.
A – Avocados are not only rich in vitamins E (for a healthy heart) and B6 (for healthy lungs) but also high in fiber. They're also easy to prepare: Whip up some guacamole, slice them and roll them in a tortilla or add chunks to a salad.
B – Bananas are potassium powerhouses, deliciously satisfying and come in their own packaging, making them the perfect choice for school lunches or after-game snacks. They are high in complex carbohydrates for energy, and the potassium helps to regulate the body's water balance.
C – Carob powder is a low-fat and tasty alternative to using chocolate in baked goods. Because it's naturally sweet it makes a nice addition to smoothies. Carob is a good source of calcium and potassium.
D – Dried fruits are high in iron. Toss a handful of nuts, raisins and dried cereal together for a quick homemade trail mix. Keep dried cranberries on hand to add to quick breads, and dried mangoes and apricots for eating on the go.
E – Electrolyte drinks (not to be confused with caffeinated energy drinks such as Red Bull) can be beneficial on hot summer days when kids are sweating it out under the sun. They can safely be used occasionally but should not substitute for water.
F – Flaxseeds and flaxseed oil are the richest plant sources of omega-3 fats (essential fatty acids) for proper nerve cell functioning. This is especially good to know if you don't eat fish regularly. Sprinkle ground seeds on oatmeal and add a teaspoon of oil to smoothies.