Balanced Diet

Top 10 Energy-Giving Foods to Keep Your Kids Active And Healthy

Written by Smriti Dey
Published: May 21, 2024

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Kids need constant energy and nutrition throughout their growing years to make the most of childhood and remain healthy. The constant need to have nutritious food for proper brain and bone development is essential in the younger years to lay the basis for healthy living.

It is recommended to parents that even if they are feeding their child simple foods and vegetables, they should always keep in mind the "nutrient balance".

Here are the top 10 energy-giving foods that one can make for their kids, which provide overall health and nutrition advantages without much work. Also, look at what you can make with these fruits and vegetables to make your child happy and healthy. Keep reading!

10 Energy-Giving Foods To Keep Your Kids Active
1. Meat

Meat is a rich source of protein, which is essential for providing sustained energy. Protein is broken down into amino acids that the body utilizes to build and repair tissues. Meat also contains B vitamins, such as B12, which are crucial in converting food into energy. To enjoy meat more, one can make different kinds of meat dishes, including curries and barbecues.

2. Bananas

Did you know that bananas are a natural source of carbohydrates? They consist of simple sugars like glucose and fructose, which help you attain a quick energy boost. Bananas also regulate blood sugar levels and provide sustained energy over time because of their fibers. Bananas can be served as they are during breakfast or as a snack, or they can be added to pancakes and cereals as a topping.

3. Oranges

Oranges are rich in natural sugars, particularly fructose. They are a good source of energy and having them for breakfast can make kids active and full in no time. Kids also love the orange flavor, so feeding a picky eater will not be difficult, either. Orange juice is a popular option for many breakfast tables around the world.

Orange juice can be made into different delicacies such as popsicles and ice creams, which make it a perfect summer treat and snack.

4. Potato

Potatoes are the most versatile vegetables that you will come across and are available in every season. Potatoes are starchy vegetables rich in carbohydrates, particularly complex carbohydrates like starch. These carbohydrates are broken down into glucose, which provides a steady and sustained source of energy. Potatoes also contain vitamins and minerals that support energy metabolism, such as vitamin B6 and potassium.

5. Oats

Oats are whole-grain cereals that are rich in complex carbohydrates and fiber. It is a popular option not only for kids' breakfast but also for adults' diet routines because of its slow energy-releasing properties and fewer calories. It makes a great light breakfast for those who can't have anything heavy in the morning, keeping them full and energetic throughout the day. It can be made into various dishes, which can be savory or sweet.

6. Spinach

Indeed, kids do not want to eat spinach because of its taste and color, but with the right ingredients, spinach can be turned into a delicate meal. Did you know that spinach is a nutrient-dense leafy green vegetable that contains iron? It is essential for transporting oxygen throughout the body and supporting energy production. It plays a vital role in energy metabolism, too.

7. Milk

Milk contains carbohydrates, protein, and fats to provide a balanced source of energy. Drinking milk daily also supports stronger bones. The lactose content present in the milk is a quick source of energy with lots of protein and fat to sustain energy with Vitamin D intake. Drinking milk is one of the favorite beverages among kids. If your kid doesn't like the taste of plain milk, you can always add a little bit of sugar and honey to enhance it.

8. Strawberries

Strawberries are a low-calorie fruit. They contain fructose, so kids gain a quick source of energy. Strawberries are also delicious and can be made into various different desserts, and it can serve as a topping to different dishes. Strawberries can be a perfect breakfast item that is very fun to eat, and it also keeps kids full and sustained. One should always remember to buy fresh produce strawberries before making dishes such as jams and popsicles to get the full nutritional value.

9. Nuts

Nuts are rich in healthy fats, protein, and fiber. They can keep your kids full during longer runs and help with a delicious and healthy snack. Nuts have an earthy taste, and they go best as different kinds of toppings, especially on pancakes and cereals. There are various kinds of nuts, such as almonds, pistachios, peanuts, Chia seeds, and much more.

Now that you know about the top 10 energy-giving foods to keep your kids active and healthy, why not look for different recipes that incorporate them all? Make your kid's meal times delicious and healthy like never before!

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The views expressed are that of the expert alone.

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