- A varied well balanced diet that meets the energy demands of growth and activity should also provide adequate amounts of all the nutrients so its important to ring the changes and offer your kids a wide variety of foods
- Kids need carbs to give them energy. Carbs are found in a range of foods including bread, rice, pasta, cereals, potatoes, beans, pulses, fruit, some vegetables, milk and yoghurt
- Adequate hydration is essential to keep energy levels up so ensure that you provide your kids with plenty to drink
- Iron is an important mineral as it is involved in the manufacture of red blood cells and the transport of oxygen. Good sources of iron include liver, meat, beans, nuts, dried fruit, whole grains, fortified breakfast cereals, soybean flour and most dark green leafy vegetables
A source of beta carotene, the plant form of vitamin A. Vitamin A has an antioxidant function and is involved in cell division and growth. Dried apricots are a healthy anytime-of-day snack
A most popular snack with exercisers and athletes and arguably the ultimate ‘fast food’, bananas are packed full of carbohydrate and provide a quick source of energy
Found in an enormous range of foods from bread, rice, popcorn and breakfast cereals, cereals are versatile and energy-packed
A handy snack to carry around in school bags and kit bags and ideal to keep in store at home. They are high in fibre and a concentrated source of nutrients
A traditional Mexican dish. Made with a corn tortilla and filled with almost anything you fancy
Fluid is vital to life. Drinking sufficient fluid is essential for optimising sporting performance and keeping generally healthy
Sweet, light and easy to eat, grapes are a useful source of potassium which works together with sodium to control fluid balance
Honey is a mixture of two sugars – fructose and glucose – so is a good source of carbohydrate. Carbohydrate is the key nutrient for energy supply
Ice lollies are essentially frozen dilute squash or juice – ‘A drink on a stick’ - and provide some sugar for extra energy. An ideal treat on a hot summer’s day when fluid losses can be higher
Jelly beans are packed full of carbohydrate. They store well so are handy to carry for a small snack when you need to top up energy levels
Loaded with antioxidants which are essential for good health. Like bananas, kiwi fruit are a good source of potassium which works together with sodium to control fluid balance. Eat on breakfast cereals, with yoghurt or just on their own
Lean lamb is a superb addition to a healthy balanced diet. An excellent source of protein and easily absorbed iron which is fundamental to carry oxygen in the body
Milk is an exceptional drink. A great source of calcium to help build strong bones, it can make an important contribution to the diets of kids and teenagers. Encourage your kids to drink it more regularly by letting them choose their favourite milkshake flavour
High in energy giving carbohydrate, new potatoes are a surprisingly good source of vitamin C which is essential for healthy skin, gums and blood vessels and for the production of red blood cells. For a change, serve cold with salads – ideal for lunchboxes
Oranges are high in vitamin C but eat the whole orange to get the fibre. Eat just as they are, with other fruit or with salads such as spinach and orange salad
So can pasta help you to go faster? Well, combined with good training and as part of a healthy balanced diet it can certainly help. Pasta is packed full of carbohydrate which is the most important energy fuel and carbohydrate foods should be the main focus of the training diet
All Quorn products contain mycoprotein, a nutritious member of the fungi family. It is low in fat, high in vegetable protein and contains dietary fibre which can help to maintain a healthy digestive system
Rice is a good source of energy. Available in many varieties, ring the changes and eat all types of rice to add taste and variety to the diet. Serve instead of potatoes or pasta, choose wholegrain rice breakfast cereals, add to soups and use in salads
Thanks to Popeye spinach is probably best known for its iron content. Add a squeeze of lemon juice or eat with red peppers and other foods high in vitamin C to help iron absorption. Iron is essential for the manufacture of red blood cells and the transport of oxygen in the body
Tofu is soya bean curd and is usually bought in blocks either plain, flavoured or smoked. Soft tofu can be used in dressings and sauces and some recipes whilst hard tofu can be stir fried, grilled and steamed
You can’t cook and prepare foods well without the right tools for the job so ensure you have good ones available. Invest in a wok for stir fries, a non stick frying pan to cook with less fat and a sharp knife for preparing fruit and veg
Usually a type of pasta round in section and somewhat thinner than spaghetti – sometimes called ‘Angel hair nests’ - and best served with delicate oil-based or thin sauces of your choice. Another type made from rice can be used in soups or stir-fries, served cold in spicy Asian salads, or used in some desserts
An unleavened, round, flat bread resembling a very thin pancake which can be eaten plain or wrapped around various fillings
To give you the ‘X Factor’ for extra energy, keep eating plenty of energy giving foods throughout the day
Made from fermented milk and freely available in supermarkets everywhere, yoghurt is ideal to eat as a snack on its own or with fruit. Eat at breakfast with cereal and dried fruit for a change
Good food sources are fish, shellfish, red meat, milk and dairy, poultry and eggs, bread and cereals and green leafy vegetables. Zinc has an antioxidant action and assists the immune system and helps wound healing
