How to keep your kids’ energy level up for the day

Adrianna Mejia

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How to keep your kids’ energy level up for the day
Parents can influence their kids to become champions everyday

MANILA, Philippines – Kids need energy to perform well in school and extra curricular activities. Parents already know that PE classes and extracurricular sports consume a lot of energy, but not many are aware that other tasks like studying for a quiz, concentrating in class, and even sitting upright require energy as well (READ: From classroom to home: How we can #BuildChampions).

The body needs energy for both physical and mental activities, and this energy comes from daily food intake (READ: INFOGRAPHIC: Energy saves the day). In order for kids to perform and be at their best, parents need to step in and guide them to eat right and lead an active lifestyle.

Breakfast is important

The time between dinner the night before and breakfast the next day is usually the longest time an individual experiences no food intake. Skipping breakfast deprives the body of important nutrients to function properly. According to a study, it may also affect metabolic and cognitive performance.

For kids, a nutritious breakfast is essential. Experts say that those who regularly take breakfast also have higher nutrient intake and are more likely to lead a healthy lifestyle. 

Towards the afternoon, kids may start feeling drained or fatigued. Providing kids with filling choices for lunch and afternoon snacks will ensure that they feel fuller and more alert for longer.

Aside from protein, beverages with Protomalt® are another option that parents can give their kids. It is a special malt extract that is made up of carbohydrates that can fuel the mind and body.  

Three macronutrients to remember

Knowing what to include in meals is just as important.

Carbohydrates, protein and fats are the three essential macronutrients that parents need to remember. Each of these provides calories or energy (measured in kcal) needed to keep the mind and body going.

Carbohydrates are the most efficient source of energy, as it requires less oxygen to break down in the body. It provides energy for working muscles and fuels the nervous system.

Protein, on the other hand, may not be the most ideal source of energy for the body, especially for athletic kids. But it’s also important as it takes care of repairing and building body tissue. One study shows that meals rich in protein can also increase alertness and decrease drowsiness. 

Fat can be good for the body as long as it is in the right amount and it is the right kind. It provides more than half of the body’s energy supply and is the largest energy reserve.

These macronutrients also have to work hand in hand with micronutrients, comprised of vitamins and minerals, and water to keep the body hydrated.

Getting enough sleep and regular exercise can also help keep the body in good shape.

Tips to keep energy levels up

There are various kinds of food that parents can incorporate into their kids’ meals for sustained energy. Some examples are fish, lean meat, and nuts and legumes for protein; whole grains, fruit and yogurt for carbohydrates and avocado and fish like mackerel and sardines for healthy fats.

Make it a daily practice to plan ahead for snacks. It can help kids become more familiar with these nutritious kinds of food. Keeping it creative, flavorful, and convenient will also keep kids interested and looking forward to mealtimes. Ready-to-drink beverages are a plus.

Finally, always encourage kids to take on a healthy lifestyle. This way, both mind and body will stay energized and reach their full potential and become champions in their day-to-day activities.

Have suggestions or tips to share to fellow parents? Share them in the comments section below. – Rappler.com

Sources:

Facts on carbohydrates

Facts on fats

Facts on protein

Avoiding the afternoon slump

Good fats, Bad fats

Benefits of breakfast

Influence of breakfast on cognitive performance and mood 

 

 

 

 

 

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