Kids are funny. They have loads of energy but just when you think they can’t go any more they crash and burn – the thing is you want them to have a consistent surge of energy not a rollercoaster of energy and slumps. To make this work you need to;
1. Always eat breakfast. Include a slow burning starchy food like oats or rye bread, and a source of protein such as yogurt or eggs.
2. Plan a mid-morning snack, such as 2 oatcakes with 2 tsp of hummus or nut butter or some fruit.
3. Don’t leave lunch too late; before 2pm is a good idea. Never leave more than 4 hours between meals or snacks to keep your energy levels up. This is easy when they are at school but remember this at weekends!
4. Include a wholegrain starchy food in their lunch such as wholegrain bread, brown rice, quinoa or couscous. These foods are high in B vitamins, needed to make energy.
5. Eat more foods containing magnesium, also needed to make energy. Magnesium is found in wholegrains (see above), nuts, seeds, beans, lentils and green leafy vegetables such as broccoli.
6. Plan a after school snack to prevent the common 4pm energy slump. A piece of fruit with 8-10 nuts is ideal. Or try a raw food bar, such as a Nak’d bar or 9 Bar.
7. Only have foods high in sugar, eg cakes, biscuits, chocolate, pastries, as an occasional treat. sugar gives a short term energy boost but may be damaging in excess (to your waistline too!).
9. Take regular exercise like my fitness classes!
10. Drink around 1.5 to 2 litres of water, about 6-8 glasses spread throughout the day. Being dehydrated may contribute to fatigue.