Boosts your child's energy levels with the right food

Kids/Keep Them Energised

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Boost your child’s energy levels with the right food at the right time

Children need enough energy, protein and nutrients to grow.¹ The best way to keep your child energized and alert is to offer a healthy, balanced diet.1 Let’s see the different types of food and eating habits that can be included in the ‘energy diet’.

Right food

Give at least 5 portions of a variety of fruit and vegetables every day. They are good sources of vitamins, minerals and fiber necessary for proper body function.²

Base the meals on potatoes, bread, rice, pasta, cereals or other starchy carbohydrates. These starchy foods should make up just over one-third of the meal. They’re a good source of energy and nutrients.²

Choose wholegrain varieties where possible, as they keep the kids full and energetic for longer.²

Choose low-fat and low-sugar options²

Try to include beans, pulses, fish, eggs, meat and other proteins in the meal²

Choose unsaturated oils and spreads²

Right time

Inculcate a habit of eating at regular intervals which is beneficial in sustaining energy levels²

Give 3 meals a day. If your kid gets hungry between meals, give a healthy snack, such as fruit or low-fat yoghurt²

Don’t let your child skip breakfast. It helps maintain energy through the day²

Try separating drinks from meals to increase the amount eaten¹

If your child is a picky eater, check ‘Combating your child’s picky eating habits’ to overcome the task of filling the nutrition gaps.

Our body has a biological clock that keeps track of the time to sleep/wake, release of hormones and heart function. This clock is very sensitive to food and light. So, the body is best at digesting food/drinks during day time, when we are active.³ Therefore, be sure to offer heavier meals during breakfast or lunch and lighter meals at dinner.³

If symptoms persist, consult your doctor.

References

1. Nutrition & Food Services. The Royal Children’s Hospital https://www.rch.org.au/uploadedFiles/Main/Content/nutrition/high-energy-eating.pdf

2. https://www.nhs.uk/live-well/sleep-and-tiredness/the-energy-diet/

3. Manoogian ENC, Chaix A, Panda S. When to Eat: The Importance of Eating Patterns in Health and Disease. Journal of Biological Rhythms. 2019;34(6):579-581. doi:10.1177/0748730419892105

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