Kids can have a lot of energy, but they need it. Children use that energy to play which in turn leads to learning and improved development. However, with many accessible snacks that are high in sugar, kids are crashing instead of playing. Avoiding these foods is especially important when it comes to during-school and after-school snacks. These are the times your child needs to be focused in the classroom, doing homework, or participating in activities and athletics. Keeping your child’s energy up keeps their performance up. Continue reading to learn more about energy-boosting foods and try one of our snack ideas for your family.

What Makes Food Energizing

There isn’t just one type of food that will keep kids energized. Many wholesome foods contain nutrients such as protein, fat, vitamins, and minerals. The key is to keep a balanced diet to give them the variety of nutrients they need. Including nuts, fruit, dairy, and whole grains are a great way to achieve a balanced diet.

Foods for Athletic Kids

Kids who are highly active or enrolled in sports programs should be sure to include certain nutrients.

  • Calcium is important for building strong bones. Calcium reduces the likelihood of breaks and other stress fractures. Calcium-rich foods include low-fat dairy products and leafy green vegetables.
  • Iron helps carry oxygen throughout the body. Some iron-rch foods are lean meat, chicken, tuna, salmon, eggs, dried fruits, leafy green vegetables, and fortified whole grains.
  • Protein is important for muscle repair and can be found in fish, lean meat and poultry, dairy products, beans, nuts, and soy products.
  • Carbohydrates help provide the energy needed to be active. Look for whole-grain foods and plenty of fruits and vegetables.


Energizing Snack Ideas

Here are some snacks to try with your family!


  • Yogurt with a small drizzle of honey
  • Celery and peanut butter
  • Trail mixes
  • Hummus dip with vegetables
  • Toast with avocado
  • Smoothies made with frozen berries and milk
  • Dried fruit
  • Cheese dip with whole wheat crackers
  • Sliced pears with ricotta cheese spread
  • Oatmeal topped with fresh fruit
  • Hard-boiled eggs
  • Bell peppers and guacamole
  • Peanut butter banana quesadilla with a whole wheat tortilla
  • Olives and whole wheat crackers
  • A small cucumber sandwich

Did You Know

Bananas aren’t the only fruits with potassium. Avocados have twice the amount of potassium as bananas.

Did You Know

Zucchinis can grow as large as baseball bats but have little flavor when they reach this size.

Did You Know

Cilantro is good for digestion and also soothes many common ailments such as headaches, coughs, and nausea.

Sources: Nemours Kids Health, The Royal Children’s Hospital, Northwestern Medicine, Healthline, Mercola