Every parent wants their kid to be energetic, concentrated, and alert throughout the day, but this can be difficult when they are feeling drained and fatigued. Kids need a healthy well balanced diet for the physical development, which require the energy and nutrients for the process. A well balanced and nutritious diet for kids should contain items that provide them an immediate energy boost. These foods are abundant in the vitamins, minerals, healthy fats, complex carbs, and proteins needed for the generation of energy.
A high-energy diet need not be monotonous. There are numerous nourishing, invigorating foods that are also mouthwatering. Eating a balanced, healthy diet has several advantages. Your kid will have a tonne of energy all day long. A balanced diet that includes a variety of carbohydrate, proteins, fats, vitamins, and minerals also improves your body's general health and, by extension, your quality of life.
Some of the Energy giving Food Nutrients are:
- Complex carbohydrates: These include whole grains, fruits, vegetables, legumes, and other foods, and they give you sustained energy.
- Protein: Protein helps maintain energy levels throughout the day and is necessary for the development and repair of tissues. Protein-rich foods include beans, almonds, seeds, poultry, fish, lean meats, and poultry.
- Healthy fats: Healthy fats like omega-3 fatty acids, which are present in fish, nuts, and seeds, can improve brain function and provide you energy.
- Water: Kids should drink enough of water throughout the day to stay hydrated and maintain their energy levels.
- Iron rich foods: Since iron is necessary for the generation of energy, children should consume foods high in iron, such as lean meat, chicken, fish, beans, green leafy vegetables, roots and tubers, and fortified cereals, to keep their levels in check.
- Vitamin C rich foods: Vitamin C aids in the body's absorption of iron and is present in items like citrus fruits, strawberries, and kiwis.
Here are 7 superfoods to incorporate in your kids diet for instant energy
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Bananas
Sweet fruits like bananas might be the ideal source of energy. Potassium and fibre are plentiful in bananas. They are loaded with natural sugars like glucose, fructose, and sucrose, which immediately provide an energy boost once they reach the body. Banana helps for sustain release of energy. As it ios loaded with fiber, it helps digestion and speeds up metabolism. The faster the metabolism, the more energetic your child will feel. Bananas can be a part of your child's diet in the form of a fruit bowl, smoothie, or even as an after-school snack.
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Yoghurt/ Curd
It exerts a cooling effect on the body. It has calcium and vitamin D, which helps develop bone strength and keep you strong. Yoghurt is the ultimate energy-giving food since it is loaded with magnesium a minerals that causes the body to release energy right away. Yoghurt/ curd is a fantastic immune system and digestion stimulant in addition to providing ridiculous amounts of energy. It combats bloating and indigestion.
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Legumes
Lentils are delicious legumes that are used in a wide range of cuisines all over the world. They are fantastic source of protein for growing muscle for your kids. With the added benefit of vitamins and minerals including folic acid, calcium, zinc, and potassium, they provide carbohydrates for energy. Additionally, they are an excellent source of iron, which is particularly beneficial for young infants because they are susceptible to iron-deficiency anaemia. They are common ingredients in many soups, salads, and curries.
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Dry Fruit
Dry fruits consist dehydrated fruits like dates, figs, raisins, cherries, and apricots etc. Dry fruits ensure that the body functions at its best throughout the entire day because they are caloric dense stocked with potassium and a variety of vitamins. They are an excellent energy giving snacks for kids, that can be eaten guilt-free as they infuse energy and curb hunger pangs. Giving kids dry fruits is the ideal approach to give them a variety of vitamins and minerals.
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Nuts
Nuts are caloric dense and ensures a steady release of energy throughout the day. Nuts are a rich source of vitamins, minerals, antioxidants, fibre, healthy fats, protein, and other nutrients that promote children's learning and growth. As they are a good source of monounsaturated fatty acids, nuts are heart-healthy. A small number of nuts, such as walnuts and almonds, are high in omega-3 fatty acids. Nuts are regarded as being extremely beneficial for children's brain development and immune system maintenance.
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Eggs
Eggs are a fantastic source of energy because they are abundant with proteins. Leucine, an amino acid found in eggs, aids in boosting the body's ability to produce energy. Eggs, which are abundant in vitamin B, aid in the processes involved in converting food into energy. Eggs are incredibly adaptable and can be prepared in a variety of ways. As they are also a good source of protein, it helps the kids to build muscle and help them concentrate and focus more effectively. As they are a good source of B complex vitamins, it protects the brain and enhances mood. Overall, it can be said to be one of the healthiest foods for children.
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Sweet Potato
As sweet potatoes are rich in complex carbohydrates and fiber, the body digest them at a slower phase. As a result there is a steady sources when sweet potatoes are consumed. Sweet potatoes include manganese, which aids in the body's process of metabolising foods to produce energy. Children who eat sweet potatoes benefit from the iron, folate, zinc, magnesium, potassium, manganese, and phosphorus that they contain. The body's metabolic processes are facilitated by these minerals, creating favourable conditions for the body's growth and development.
In addition to consuming a healthy and well balanced diet, it is important that kids know why they are doing so. Learning about food is a great approach to pique children's interest in the different health advantages that food may offer and, ultimately, support them in making long-term healthier decisions.
Here are few tips how parents can bond with their kids over healthy foods:
- Plan meal in advance: Many working parents complain that their kids do not enjoy eating nutritious, home-cooked food and instead prefer fast food from restaurants or processed cuisine. Picky eaters can often be persuaded to eat by using meal planning.
- Developing decision-making abilities: Giving your child a role in meal planning will help them develop decision-making abilities. They'll feel important, which is beneficial for boosting self-worth and confidence. They will feel more engaged because they gets to decide what they will eat.
- Instilling a love of food: Making dinner plans with your child can help them understand the value of food and grow a healthy respect for it. As they get older, they will naturally start incorporating thoughtful meal planning and preparation into their daily lives.
- Strenghtning Bond with your Kid: Relationship-building activities include talking to your child about their likes and dislikes, eating habits, and personal preferences. Sharing during this time allows you to get to know one another even better. Your child will learn from this that you value him and that you want to spend time with him as well as listen to him.
- Make use of your calendar: Include foods linked with festivals in your plans when you are aware that one is approaching. For the Ganesh Chaturthi festival, prepare modaks, for sankranti prepare delicious pongal. If the youngster is old enough, she can also help prepare these special delicacies.
Quick DIY Recipes for your Kids
- Power Packed Sweet Potato Chaat
Ingredients
- 1/2 Cup Boiled Sweet Potato
- 1/2 Cup Diced Apple
- 1/2 Cup Diced Cucumber
- 1/8 Cup Curd
- 1 Tbsp Chopped Mint Leaves (Pudina)
- 1 Tsp Lemon Juice
- 1/8 Tsp Red Chilly Powder
- 1/8 Tsp Salt
- 1 Tsp Oil
Method
- In a bowl add sweet potato, apple, cucumber, salt, red chilly powder, lemon juice, oil and mix well.
- Add curd and pudina and mix well.
- Your healthy Power Packed Sweet Potato Chaat is ready to serve.
- Energy Bites
Ingredients
1 Tbsp Chopped Cashewnut
1/2 Cup Chopped Dates
1 Tbsp Chopped Pista
1 Tbsp Chopped Walnut
1 Tbsp Chopped Almond
1 Tbsp Poppy Seeds
1 Tbsp Ghee
Method
- Grind dates into paste
- Take a pan and heat ghee add poppy seeds, allow it to crackle and remove from the flame
- Then add ghee, chopped walnut, chopped almond, chopped pista, chopped cashewnut
- Roast till golden brown
- Remove in a bowl and add ground dates, roasted poppy seeds, roasted nuts. Mix well.
- Make into round shape and serve.