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Energy Foods
Healthy Fuel for Active Kids from A to Z
By Melanie Wilson
G – Greens – like kale, spinach, collards and broccoli rabe – should feature on your table several times a week to provide kids with beta-carotene, vitamin C and calcium as well as fiber. The folate (folic acid) in greens will also help prevent a certain type of anemia.
H – Hummus, a dip traditionally made from chickpeas (garbanzo beans) and tahini is quick and easy to prepare. Serve with carrot sticks or pita bread and use leftovers as a sandwich spread. Chickpeas are high in protein and B vitamins, while tahini, a sesame seed paste, is high in calcium.
I – Ice pops can't be beat in the summer! Kids love these freezer treats, and when you make them at home out of fresh fruit, juice and yogurt, they're double good. Store-bought pops often contain added sugar and artificial colorings.
J – Jerky made from soy instead of meat is a cholesterol-free, high-protein snack that's easy to throw in a backpack. Nitrates, used in the curing of meats for jerky, break down into cancer-causing nitrosamines, so choose your jerky carefully!
K – Kiwi fruit is a virtual powerhouse of nutrition with 10 times the vitamin C found in an equal weight of lemons, plus copper (for bone strength) and magnesium (for bone formation).
L – Lentils are much quicker to prepare than beans and very versatile. Full of fiber and nutrients, they come in several varieties, each with a different flavor, texture and color. Lentils have the second highest protein content of all vegetable foods after soybeans.
M – Melons are mostly water, which makes them perfect for hot summer days. Eat melons with iron-rich foods because they are high in vitamin C, and when eaten together, iron absorption improves.
N – Nuts are a fabulous source of monounsaturated fats, and they're high in protein and an excellent source of calcium, not to mention the perfect convenience food. Nuts also supply some hard-to-get minerals – magnesium, copper and zinc – and they're rich in potassium, fiber and folic acid. Eat them raw instead of roasted and salted, or try nut butters for a new twist on peanut butter and jelly.