energy in: energy out healthy snacks and drinks for active kids

Energy In: Energy Out Healthy Snacks and Drinks for Active Kids

Important things to be healthy:

• Eating breakfast

• Keeping your body active

• Choosing healthy snacks

• Drinking water

What you will learn today

Energy Out Bodily functions physical activity

Energy In Food and drink gives energy and nutrients we need to:

• Grow• Be active • Power the brain

Energy In Energy Out

Energy out - Physical activity

• It can help you to concentrate and do better at school

Being active is really important for your health

• It’s good for your bones, heart, muscles and skin

• It can make you feel happy

All types of activity count!

Step 1: Healthy breakfast

Step 2: Healthy snacks

Step 3: Healthy hydration

How to prepare for an active day

Step 1: Eat Breakfast

• Most important meal of the day

• Gives our body energy to wake up in the morning

• Helps us to concentrate at school

• Stops us feeling hungry before lunch

• Stops us from unhealthy snacking

• Stops us feeling tired and moody

Have you had breakfasttoday?

Step 2: Healthy snacks

Being active can make you hungry, so you need to:

• Top up your energy level

• Eat something which has lots of nutrients, to help your body to grow and be healthy

Step 2: Healthy Snacks SWAP these For these

High in fat, added sugar and low in the nutrients your body needs

Restore your energy and give you vitamins, minerals and other important nutrients

Cereal bars

Cakes, biscuits & muffins

Crisps

Fresh fruit – apple, banana, orange, melon, grapes

Dried fruit, unsalted nuts* and seeds

Fruit bread, currant bun, or bagel

Plain popcorn

Chocolate & sweets, fruit bar

*Be aware of nut allergies

Step 3: Healthy drinks

• If you want to be healthy it’s important to stay

hydrated too and not get thirsty

- Dehydration slows your body down

- So you don’t concentrate properly in class

- Or perform at your best when you’re

playing games or doing sport

• How much should you drink each day?

Remember: When you’re active your body loses more water so you need to drink more

• Don’t wait until you feel thirsty

• Drink before, during and after physical activity

• Milk is a great natural sports drink

Don’t get thirsty!

Water is the best drink to keep you hydrated

Get a water bottle and keep drinking throughout the day

Which drinks are best? SWAP these   For these

High in sugar and low in nutrients (empty calories)

Rehydrate and provide nutrients

Water - best drink

Low-fat milk – a natural sportsdrink, rehydrates and provides nutrients (protein, minerals & vitamins)

Pure fruit juice – naturally high insugar and acidic can cause tooth decay. One small (150mls) glass a day is enough

Energy drinks and sport drinks are unsuitable for children (<18 years) – high in sugar & caffeine and sugar

Squash and fruit juice drinks

Fizzy drinks like cola, reduced- sugar and low-calorie drinks

Checklist

If you’ve got an active day ahead don’t forget to:

Eat a healthy breakfast

Pack a water bottle and a healthy snack

Drink water throughout the day

Have a drink before, during and after activity