Feeding Active Children

                             Feeding Active Children                         Naomi McBride, RHN

On a daily basis, feed your active children with whole natural foods.

This is the best way to ensure your kids are well nourished, strong and focused; poor nutrition has an impact on your child’s self esteem but also impacts their ability to perform at school or on game day!

Complex Carbohydrates:  These will supply long lasting energy, nutrients and fiber that children require. Your child will be focused and attentive at school and will have a burning desire to perform well in his/her chosen sports. They will be enthusiastic, willing to learn and listen and cooperative with others.

Ensure all food has been digested and is ready to be used by the body, feed your child at least two hours from the start of an activity. 

Breakfast options:  

Porridge made with steel cut oats topped with wild blueberries.

Toasted sprouted grain cereal spread with organic peanut butter, almond butter, and or organic butter with raw unpasteurized honey or homemade jam made with Ontario berries.

Buckwheat /Spelt/ 10 grain pancakes with Canadian Maple syrup topped with fresh strawberries or raspberries.

Lunch options:

Whole wheat wild salmon wraps served with diced red peppers & cucumbers.

Ezekiel chicken breast wrap served with sliced cucumbers and lettuce.

Sprouted grain bagel with spreadable goat’s cheese and smoked salmon.

Dinner options:

Organic whole wheat spaghetti with fresh tomato sauce or organic store bought variety with minced garlic, onion, mushrooms and lean ground beef, chicken or turkey.

Long grain brown rice with dark red kidney beans and steamed broccoli with drizzled butter or olive oil.

Homemade pizza made with spelt flour dough or whole wheat pita shells topped with fresh pizza sauce or pesto, turkey pepperoni, mozzarella cheese, fresh parmesan cheese, mushrooms, red pepper and or any sliced vegetables.

Organic quinoa with diced beets, peppers, zucchini and chopped celery.

Simple carbohydrates (such as white bread, cereal, white pasta, store bought muffins and pastries) will only give your child short term energy.  This causes hyperactivity, distractibility, lack of endurance, weakness, early tooth decay and overall poor concentration in school and with sports.

Protein: 

Various quality proteins build the foundation your children will carry with them for the rest of their lives. The protein sources you select for your children will determine the length and strength of their bones, their immunity, the development of their muscles and how efficiently your child will recover from exercise and colds.

Breakfast options:

Toasted sprouted grain bread with sunny side up egg.

Scrambled eggs in cast iron skillet with diced tomatoes, peppers with grated fresh parmesan cheese.

Liberte or Oak Meadow plain organic yogurt with granola and fresh berries on top.

Lunch options:

Real chicken breast whole wheat wrap.

Mercury free tuna sandwich made on rye bread.

Peanut butter & banana sandwich made with sprouted grain bread.

Dinner options:

Baked Salmon dressed with freshly squeezed lemon and chopped parsley served with organic couscous.

Homemade real lean beef hamburgers/ turkey/chicken burgers served with garden green salad and toasted whole wheat buns.

Homemade turkey soup served with sourdough bread warmed in oven with organic butter spread and garden green salad.

 A daily protein smoothie with hemp, rice, pea or whey powder along with a teaspoon of spirulina (algae) will help your child meet protein needs and provide lasting energy for sports.  Be cautious of protein bars as the protein used in the majority of bars is generally highly processed and usually contains sugar as the first or second ingredient!

Fats:  Healthy fats are important for brain and nerve function as well as endurance energy. Many healthy fats are a nutrient in protein sources and when you consume quality protein you are consuming excellent sources of fat.

Excellent sources of fat:

 Raw nuts and seeds- walnuts, pumpkin seeds, cashews, almonds, sunflower seeds, flax seeds, salba seeds, avocado

Nut butters- cashew, almond, sunflower, peanut butter

Oils- olive oil, grapeseed oil, cod liver oil, coconut oil, udo’s choice oil, raw or organic butter  

Dairy-whole milk, goat’s milk, goat’s cheese, raw cheese, unprocessed yogurt, kefir,

Animal protein sources in small amounts contain saturated fat that, contrary to popular belief, is needed in a child’s diet.( organic pork, whole turkey, chicken, wild game meat, duck, deer, bison, beef cattle that are free range and grass fed)

It is very important for parents to understand that sports drinks are detrimental to your child’s health, school and athletic performance. They are quick easy and convenient to purchase but do more harm than good. Become an expert a reading labels and you will see sports drinks contain unnatural ingredients and are loaded with sugar. Young coconut water is high in potassium (to replenish electrolytes) and will provide lots of minerals needed to boast your child’s energy.  (Check your local health food store for coconut water). Water during and after sports is always a great drink to stay well hydrated. Under the recipe section is a great recovery drink for all athletes.

Lastly, after your child’s physical activity, the body will be rebuilding muscle, ensure you are doing right by them even though not popular and feed them a wholesome, well-balanced meal with adequate protein, fat, complex carbohydrate and fluids to help the body grow, recovery, rebuild and restore vitamins and nutrients to the body.

Fuel the body properly and watch your child excel!