Energy Foods for Kids

Breakfast

A high-energy breakfast is especially important. Kids who eat a good breakfast do better in school and feel better throughout the day. Fruit smoothies are an excellent quick and healthy breakfast for kids. Combine yogurt or soft tofu for protein, fresh or frozen fruit, and milk or juice in the blender. Give it a quick whiz and pour. You can even sneak in vegetable juices, greens like kale, or protein powder. Other good and quick options include a whole grain waffle or english muffin with nut butter and fruit or a whole grain breakfast cereal with skim milk.

Packing lunches is a chore very few parents enjoy. Foods must transport well, stand up to minimal heating or cooling and still taste good by lunchtime. Think outside the lunchbox for good solutions to high-energy lunches for kids. Sandwiches with low-fat meat and cheese on whole grain bread, fresh fruits and vegetables, and homemade trail mixes can provide a high-energy lunch that will hold kids through the afternoon and after-school activities. You an also opt for burritos, wraps, pasta salad, or hummus with vegetables and pita bread in your child's lunchbox. Kids will often happily eat normally warm foods at room temperature.

Getting kids into the kitchen is one of the best ways to see that they eat a variety of healthful foods. Even very young children can help to tear lettuce or stir salad dressings. Take this opportunity to talk with your children about making good food choices. You can also entice picky eaters to snack on fruits or vegetables by making them into fun shapes, cutting with cookie cutters or serving with tasty dips.

Long-lasting energy for kids comes from a variety of high-energy foods. Complex carbohydrates, like sweet potatoes, whole grain breads and brown rice are a good basis for a high-energy meal. Fruits offer a quick burst of glucose energy, but can be best combined with other foods. Protein and fat can help energy foods last for hours. Combine good quality proteins and fats with fruits and whole grains for well-rounded meals that will keep little tummies satisfied and teach good eating habits.

Little tummies need snacks to keep their blood sugar level and energy high. Many packaged snacks are high in sugar, salt and fat and offer little in the way of energy or nutrition. Offer fruit with cheese or nut butter or whole grain crackers with a bit of nut butter and jelly for an easy and tasty snack. Trail mix with nuts and dried fruit makes a good on-the-go snack. Energy bars are a good occasional option, but do look for those with high levels of protein and fiber and lower amounts of sugar. Healthy snacks for kids are a necessity, at home and during children's activities.