SAEDNEWS: Active children need balanced meals and snacks that provide energy, protein, carbohydrates, healthy fats, vitamins, and minerals to support growth and physical activity.
According to SAEDNEWS, children who spend a lot of time running, playing sports, or engaging in other physical activities need regular access to nutritious foods and enough fluids. Rather than focusing on a single “energy food,” their meals should include a variety of food groups that support both normal growth and activity.
Several nutritious choices can fit easily into a child’s daily meals and snacks:
Whole-grain bread, oats, and rice for carbohydrates and sustained energy
Eggs, chicken, lean meat, beans, and lentils for protein
Milk, yogurt, and other suitable dairy foods for protein and calcium
Bananas, apples, oranges, berries, and other fruits for carbohydrates, vitamins, and minerals
Vegetables for fiber and a wide range of micronutrients
Nuts and nut butters, when appropriate for the child and served safely, for healthy fats and energy
Potatoes and other starchy vegetables as additional carbohydrate sources
A balanced meal does not need to be complicated. For example, a child might have oatmeal with milk and fruit at breakfast, rice with chicken and vegetables at lunch, or potatoes with eggs and yogurt at another meal. Combining carbohydrate-rich foods with protein and other nutrient-dense foods can make meals more satisfying and varied.
For children who become hungry between meals, practical snacks may include fruit with yogurt, a small sandwich with egg or chicken, or oatmeal prepared with milk. Portion sizes should be appropriate for the child's age and appetite rather than based only on the amount of exercise performed.
Timing can also matter. A child may benefit from having a familiar, easy-to-digest meal or snack before extended activity rather than exercising while very hungry. After active play or sports, a meal or snack containing carbohydrate and protein can help replenish energy and provide nutrients needed for normal growth and recovery.
Water is generally an important drink for children during everyday physical activity. During prolonged or particularly demanding exercise, fluid needs can increase, especially in hot conditions. Parents should pay attention to thirst and make water readily available.
The overall goal is not to give active children unusually large meals or highly processed “energy” products. A varied diet built around ordinary nutritious foods can provide the energy and nutrients most children need while supporting healthy growth and an active lifestyle.
