';
Kids/Keep Them Energised
Bookmark this page
Boost your child’s energy levels with the right food at the right time
Children need enough energy, protein and nutrients to grow.1 The best way to keep your child energized and alert is to offer a healthy, balanced diet.1 Let’s see the different types of food and eating habits that can be included in the ‘energy diet’.
Right food
Give at least 5 portions of a variety of fruit and vegetables every day. They are good sources of vitamins, minerals and fiber necessary for proper body function.2
Base the meals on potatoes, bread, rice, pasta, cereals or other starchy carbohydrates. These starchy foods should make up just over one-third of the meal. They’re a good source of energy and nutrients.2
Choose wholegrain varieties where possible, as they keep the kids full and energetic for longer.2
Choose low-fat and low-sugar options2
Try to include beans, pulses, fish, eggs, meat and other proteins in the meal2
Choose unsaturated oils and spreads2
Right time
Inculcate a habit of eating at regular intervals which is beneficial in sustaining energy levels2
Give 3 meals a day. If your kid gets hungry between meals, give a healthy snack, such as fruit or low-fat yoghurt2
Don’t let your child skip breakfast. It helps maintain energy through the day2
Try separating drinks from meals to increase the amount eaten1
If your child is a picky eater, check ‘Combating your child’s picky eating habits’ to overcome the task of filling the nutrition gaps.
Our body has a biological clock that keeps track of the time to sleep/wake, release of hormones and heart function. This clock is very sensitive to food and light. So, the body is best at digesting food/drinks during day time, when we are active.3 Therefore, be sure to offer heavier meals during breakfast or lunch and lighter meals at dinner.3
If symptoms persist, consult your doctor.
References
1. Nutrition & Food Services. The Royal Children’s Hospital https://www.rch.org.au/uploadedFiles/Main/Content/nutrition/high-energy-eating.pdf
2. https://www.nhs.uk/live-well/sleep-and-tiredness/the-energy-diet/
3. Manoogian ENC, Chaix A, Panda S. When to Eat: The Importance of Eating Patterns in Health and Disease. Journal of Biological Rhythms. 2019;34(6):579-581. doi:10.1177/0748730419892105
Get your everyday armour of protection
Read More
Buy Now
How strong in Vitamin C is your family’s favourite dish?
Select a dish. Discover its Vitamin C content.
Try Now
Building Immunity
Read what experts are saying about your immunity, energy and overall well-being.
PHI2194493 June 2021
PHI2194495 June 2021
ASC Ref Code:
A141P051421CS, A033P101821CS, A034P101821CS, A035P101821CS, A036P101821CS, A037P101821CS, A038P101821CS, A039P101821CS, A040P101821CS, A078P101821CS, A079P101821CS, A080P101821CS
If symptoms persist, consult your doctor.
1Filipino Adobo Chicken. https://www.eatthismuch.com/recipe/nutrition/filipino-adobo-chicken,955699/ Accessed 5 July 2021
2Sisig Recipe. http://recipeofhealth.com/recipe/sisig-561679rb Accessed 5 July 2021
3Crispy Pata (Deep-Fried Leg of Pork) Recipe. http://recipeofhealth.com/recipe/crispy-pata-deep-fried-leg-of-pork-306396rb Accessed 5 July 2021
4Chicken Inasal. https://www.kawalingpinoy.com/chicken-inasal/#wprm-recipe-container-33181 Accessed 5 July 2021
5Pancit Palabok Made Easy. https://www.foxyfolksy.com/pancit-palabok-made-easy/ Accessed 5 July 2021
6How To Cook The Best Bulalo Recipe (beef shank soup). https://eatlikepinoy.com/best-bulalo-recipe/#Best_Bulalo_Recipe Accessed 5 July 2021
7How To Make The Best Arroz Caldo Recipe The Classic Filipino Porridge. https://eatlikepinoy.com/best-arroz-caldo-recipe/#Best_Arroz_Caldo_Recipe Accessed 5 July 2021
8Kare Kare Recipe – Panlasang Pinoy. https://panlasangpinoy.com/kare-kare-recipe/#wprm-recipe-container-47391 Accessed 5 July 2021
9Sinigang. https://panlasangpinoy.com/pork-sinigang-na-baboy-recipe/#wprm-recipe-container-45253 Accessed 5 July 2021
10Beef Tapa. https://www.kawalingpinoy.com/beef-tapa/#wprm-recipe-container-30701 Accessed 5 July 2021
1Multivitamins. https://www.drugs.com/mtm/multivitamins.html Accessed 5 July 2021
2Should I Take a Daily Multivitamin? https://www.hsph.harvard.edu/nutritionsource/multivitamin/ Accessed 5 July 2021
3Do Multivitamins Work? The Surprising Truth https://www.healthline.com/nutrition/do-multivitamins-work#what-they-are Accessed 5 July 2021
4The power of vitamins in athletics https://training-conditioning.com/article/the-power-of-vitamins/#:~:text=They%20also%20help%20with%20the,micronutrient%20needs%20than%20non%2Dathletes Accessed 5 July 2021
5Top Foods High in Vitamin C https://www.webmd.com/diet/foods-high-in-vitamin-c#2 Accessed 5 July 2021
6The 10 Best Foods That Are High In Zinc https://www.healthline.com/nutrition/best-foods-high-in-zinc#TOC_TITLE_HDR_3 Accessed 5 July 2021
720 Foods That Are High in Vitamin E https://www.healthline.com/nutrition/foods-high-in-vitamin-e Accessed 5 July 2021
816 Foods That Are High in Niacin (Vitamin B3) https://www.healthline.com/nutrition/foods-high-in-niacin#TOC_TITLE_HDR_2 Accessed 5 July 2021
928 Vitamin B5 Foods for Staying Healthy & Energetic https://medalerthelp.org/blog/vitamin-b5-foods/ Accessed 5 July 2021
1015 Vitamin B-6 Rich Foods https://www.healthline.com/health/vitamin-b6-foods Accessed 5 July 2021
1123 Vitamin B1 Foods You Should Include in Your Diet https://medalerthelp.org/blog/vitamin-b1-foods/ Accessed 5 July 2021
1225 Vitamin B2 Foods Essential for Your Well-Being https://medalerthelp.org/blog/vitamin-b2-foods/ Accessed 5 July 2021
1323 Vitamin B12 Foods to Feel Positive & Energetic https://medalerthelp.org/blog/vitamin-b12-foods/ Accessed 5 July 2021
1429 Vitamin B9 Foods Great for Physical & Mental Health https://medalerthelp.org/blog/vitamin-b9-foods/ Accessed 5 July 2021
1Vitamin C. https://www.mayoclinic.org/drugs-supplements-vitamin-c/art-20363932 Accessed 5 July 2021
1Vitamin C. https://www.mayoclinic.org/drugs-supplements-vitamin-c/art-20363932 Accessed 5 July 2021
2Zinc. https://www.mayoclinic.org/drugs-supplements-zinc/art-20366112 Accessed 5 July 2021
3Vitamin E. https://www.mayoclinic.org/drugs-supplements-vitamin-e/art-20364144 Accessed 5 July 2021
4Niacin. https://www.mayoclinic.org/drugs-supplements-niacin/art-20364984 Accessed 5 July 2021
5Pantothenic Acid. https://ods.od.nih.gov/factsheets/PantothenicAcid-Consumer/ Accessed 5 July 2021
6Vitamin B6. https://www.mayoclinic.org/drugs-supplements-vitamin-b6/art-20363468e Accessed 5 July 2021
7Thiamin. https://www.mayoclinic.org/drugs-supplements-thiamin/art-20366430 Accessed 5 July 2021
8Riboflavin. https://ods.od.nih.gov/factsheets/Riboflavin-Consumer/ Accessed 5 July 2021
9Vitamin B12. https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663 Accessed 5 July 2021
10Folate (folic acid). https://www.mayoclinic.org/drugs-supplements-folate/art-20364625 Accessed 5 July 2021
1Vitamin C. https://www.mayoclinic.org/drugs-supplements-vitamin-c/art-20363932 Accessed 5 July 2021
Disclaimer: This site offers general health-related information and is not meant to replace expert medical advice. For questions on specific diseases, symptoms and treatments, please consult a healthcare professional.