9 healthy snacks to keep your child active

nine healthy snaks at star football academyCarbohydrates for Snacks ideas for kids

Whole grain and whole wheat are a much better choice to white and refined bread. Wholegrain carbohydrates burn slowly in the body giving your child energy that evenly distributes throughout the day. They are rich in fiber, B Vitamins including foliate and have minerals such as zinc, iron, and magnesium. These benefits help with the muscle and brain development of your child keeping them aware and alert. There are many options for whole grain and most supermarkets in the UAE have these products. Some examples are whole grain bread, biscuits or crackers and pasta, popcorn, quinoa, brown rice and whole-wheat cereal.

read more what to eat at match day 

As school starts the routine of packing bags, gathering stationary supplies and buying new uniforms, there are always questions about what snacks to pack in a child’s lunch box. Snack need to be brain food that gives your child vitamins and minerals, however, another important aspect is sustaining energy levels throughout the learning day and during sports training and events. Often we get caught up in what is healthy and forget that some healthy foods are easily and quickly digested in the metabolism of a child which leads to hunger and lower energy levels.  Here are some important food groups that children need to maintain their stamina throughout the day especially before, during and after sporting events.

Proteins for Snacks ideas for kids

Proteins are extremely important in the development of the child’s body as it gives children an important building block for bones, muscles, cartilage, skin, and blood. During sport and activities protein helps the body to repair and build tissues preventing injury and recovering quickly.  Processed meats such as luncheon meats, processed sausages, chicken nuggets and flavored milk have poor quality nutrients and are often high in salt, additives, and preservatives. Some good examples of proteins are fresh chicken, meat, and fish, eggs, whole fat milk including soy milk, cheese and yogurt. read more about healthy breakfast for kids 

Vitamins and Minerals for Snacks ideas for kids

Found in all foods mentioned above and including fresh foods such as fruit, vegetable and legumes.  These essential nutrients provide many roles in the growth and health of your child from strengthening bones, to healing wounds, strengthening the immune system, repairing and growing cellular tissue and most importantly converting food into energy.  Some fruits, vegetables and legumes burn slowly in the body and help keep children’s energy levels up during sports training and games. Some good examples are bananas, avocado, custard apples, citrus fruits such as oranges, mandarins, and grapefruit, berries, grapes, sweet potato, carrots, cucumber, celery, almonds and nuts.

To help with some quick snack ideas, here are 9 healthy snacks full of nutrients that will give extended energy for your child that are great before sports, during school and after spots.