Energy Snacks for Kids: Exam Mornings, School Days and Sports (Video)

Transcript

Did you know a banana and nuts can stop the energy slump?

Did you know a banana and nuts can stop the energy slump?

Smart Snacks for Kids

Learn the quick pairings that keep kids fueled all day, and stay for the top tip at the end.

Sugar spikes cause crashes

Imagine a balloon that inflates fast and then deflates, sweet snacks give a quick rush of sugar, then the energy falls, leaving kids tired and cranky. Pair them with protein, fat or fibre for a gentle release.

Prep time before play

A solid meal two to three hours before the game supplies the body with carbs, protein and fats that release slowly, keeping stamina up.

Exam & school snack ideas

For exam mornings or long school days, pack a quick carb like a banana or apple with a small bowl of dahi, or a roti roll filled with egg or paneer. Older kids can add a handful of peanuts or roasted chana for extra protein.

Peanut fact

Remember, peanuts grow underground, the flower pushes its stalk down and the pod forms below.

Sports day hydration & snacks

During a match, water sips every fifteen to twenty minutes keep kids hydrated. Offer a banana or orange slices at halftime, and finish with a glass of milk, lassi, or dahi with fruit for recovery.

Sugar myth

Studies show sugary drinks don’t make kids hyper; the excitement comes from the event, not the sweet. A little fruit or dates is fine, but skip sugary drinks and pure sugar snacks.

The one key tip

The best way to avoid a slump is to always pair a fast carbohydrate, like a banana or roti, with a protein source such as nuts, dahi, egg, paneer, or chana.

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Read the full guide

The full guide is on thecareonline.com. General information only, so check with your doctor for your own case.