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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

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.


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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How strong in Vitamin C is your family’s favourite dish?
Select a dish. Discover its Vitamin C content.

PHI2194493 June 2021

PHI2194495 June 2021

ASC Ref Code:

A141P051421CS, A033P101821CS, A034P101821CS, A035P101821CS, A036P101821CS, A037P101821CS, A038P101821CS, A039P101821CS, A040P101821CS, A078P101821CS, A079P101821CS, A080P101821CS

If symptoms persist, consult your doctor.

1Filipino Adobo Chicken. https://www.eatthismuch.com/recipe/nutrition/filipino-adobo-chicken,955699/ Accessed 5 July 2021​

2Sisig Recipe. http://recipeofhealth.com/recipe/sisig-561679rb Accessed 5 July 2021

3Crispy Pata (Deep-Fried Leg of Pork) Recipe. http://recipeofhealth.com/recipe/crispy-pata-deep-fried-leg-of-pork-306396rb Accessed 5 July 2021

4Chicken Inasal. https://www.kawalingpinoy.com/chicken-inasal/#wprm-recipe-container-33181 Accessed 5 July 2021​

5Pancit Palabok Made Easy. https://www.foxyfolksy.com/pancit-palabok-made-easy/ Accessed 5 July 2021

6How To Cook The Best Bulalo Recipe (beef shank soup). https://eatlikepinoy.com/best-bulalo-recipe/#Best_Bulalo_Recipe Accessed 5 July 2021​

7How To Make The Best Arroz Caldo Recipe The Classic Filipino Porridge. https://eatlikepinoy.com/best-arroz-caldo-recipe/#Best_Arroz_Caldo_Recipe Accessed 5 July 2021

8Kare Kare Recipe – Panlasang Pinoy. https://panlasangpinoy.com/kare-kare-recipe/#wprm-recipe-container-47391 Accessed 5 July 2021

9Sinigang. https://panlasangpinoy.com/pork-sinigang-na-baboy-recipe/#wprm-recipe-container-45253 Accessed 5 July 2021

10Beef Tapa. https://www.kawalingpinoy.com/beef-tapa/#wprm-recipe-container-30701 Accessed 5 July 2021

1Multivitamins. https://www.drugs.com/mtm/multivitamins.html Accessed 5 July 2021​

2Should I Take a Daily Multivitamin? https://www.hsph.harvard.edu/nutritionsource/multivitamin/ Accessed 5 July 2021​

3Do Multivitamins Work? The Surprising Truth https://www.healthline.com/nutrition/do-multivitamins-work#what-they-are Accessed 5 July 2021​

4The power of vitamins in athletics https://training-conditioning.com/article/the-power-of-vitamins/#:~:text=They%20also%20help%20with%20the,micronutrient%20needs%20than%20non%2Dathletes Accessed 5 July 2021​

5Top Foods High in Vitamin C https://www.webmd.com/diet/foods-high-in-vitamin-c#2 Accessed 5 July 2021

6The 10 Best Foods That Are High In Zinc https://www.healthline.com/nutrition/best-foods-high-in-zinc#TOC_TITLE_HDR_3 Accessed 5 July 2021​

720 Foods That Are High in Vitamin E https://www.healthline.com/nutrition/foods-high-in-vitamin-e Accessed 5 July 2021​

816 Foods That Are High in Niacin (Vitamin B3) https://www.healthline.com/nutrition/foods-high-in-niacin#TOC_TITLE_HDR_2 Accessed 5 July 2021​

928 Vitamin B5 Foods for Staying Healthy & Energetic https://medalerthelp.org/blog/vitamin-b5-foods/ Accessed 5 July 2021​

1015 Vitamin B-6 Rich Foods https://www.healthline.com/health/vitamin-b6-foods Accessed 5 July 2021​

1123 Vitamin B1 Foods You Should Include in Your Diet https://medalerthelp.org/blog/vitamin-b1-foods/ Accessed 5 July 2021​

1225 Vitamin B2 Foods Essential for Your Well-Being https://medalerthelp.org/blog/vitamin-b2-foods/ Accessed 5 July 2021​

1323 Vitamin B12 Foods to Feel Positive & Energetic https://medalerthelp.org/blog/vitamin-b12-foods/ Accessed 5 July 2021​

1429 Vitamin B9 Foods Great for Physical & Mental Health https://medalerthelp.org/blog/vitamin-b9-foods/ Accessed 5 July 2021​

Disclaimer: This site offers general health-related information and is not meant to replace expert medical advice. For questions on specific diseases, symptoms and treatments, please consult a healthcare professional.