Foods to Boost Your Child's Energy

In a survey of more than 1,000 children, KidsHealth.org found that more than two-thirds think about healthy food choices but only a third make them. The difference is in availability. Providing healthy foods at meals times and snack time will boost your child's energy level and overall health. Processed foods like snack cakes may give an immediate high but in the end rob your child of energy. Make it as easy to choose healthy as it is to grab a bag of chips.

Carbs

• Carbohydrates are the body's preferred form of fuel because they can be converted to energy quickly. Feed your child foods that contain complex carbohydrates like whole-grain breads, low-fat granola bars, oatmeal and sweet potatoes. Avoid foods with simple carbohydrates, or sugars, like candy bars, soda and white flour products. These foods will give a quick boost of energy, but it is only temporary and followed by a crash.

Proteins

• Nuts, eggs, fish and low-fat meats are a great source of slow-burning fuel. For a longer-lasting boost of energy, serve protein along with complex carbohydrates: hummus on a whole grain tortilla, peanut butter or low-fat turkey sandwich, cheese or tuna on whole grain crackers, low-fat granola and yogurt. This will slow down the rate your child's body absorbs them and give her more energy for a longer period of time.

Fruits

• Many fruits are considered "superfoods" because of their high anti-oxidant and other nutrient properties: blueberries, strawberries, oranges, mango, cantaloupe, watermelon, pomegranate and grapefruit. Fruits are also a great way to satisfy a sweet craving. Cut fruit into bite-sized pieces or make kid-friendly fruit kabobs. A fruit smoothie, made with low-fat yogurt or milk, is a great energy treat that breaks down the nutrient-rich cell walls of the fruit and make it easier for your child's body to absorb.

Vegetables

• As a general rule, vegetables with a lot of color are full of energy-boosting nutrients. Spinach, broccoli, tomatoes, peppers and romaine lettuce top the list. The key is to find what your child likes and make those vegetables available. Keep containers of cleaned veggies in the refrigerator at eye level, and go ahead and let her dip if that is the only way she'll eat her vegetables. Be positive and focus on foods to include rather than making a list of banned items. Not only will fruit and vegetables give your child a boost of energy, they may reduce his risk for stroke, cardiovascular diseases and some cancers, according to the USDA.

Water

• Although it is not generally thought of as a food, water may be the most important thing you child puts into his body. Just a 5 percent drop in body fluids will cause a 25 to 30 percent loss of energy. A 15 percent drop in body fluid causes death! Encourage your child to drink water whenever he is thirsty or his lips feel dry to boost his energy and improve overall health.