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Energy Foods
Healthy Fuel for Active Kids from A to Z
By Melanie Wilson
O – Oatmeal is the sort of stick-to-your-ribs food that kids need before heading off to school or out to play. It's low in fat, high in fiber and so simple to prepare that they can do it themselves. Avoid the high-sugar brands and stick with plain old oats you can flavor yourself with pure maple syrup and cinnamon.
P – Potatoes are a staple food around the world, and why not? They deliver an energizing dose of complex carbohydrates, protein, potassium, vitamins B6 and C, copper and manganese.
Q – Quinoa (KEEN-wah), a principal grain crop in South America, is just gaining popularity in the United States. It cooks and fluffs up much the same as rice, but did you know that it provides an unusual supply of protein, calcium and iron compared to other grains?
R – Refried beans aren't really fried twice. Choose the low-salt, lard-free variety in a can and whip up Mexican food kids can't resist at a moment's notice! Often made from pinto beans, frijoles refritos, as they're known across the border, offer a healthy dose of protein and fiber.
S – Sweet potatoes weigh in as one of the most nutritious vegetables of all with substantial amounts of vitamins 
C and B6. Bake them in strips, cube them in soups or mash them up for your daily dose of carotenoids (plant-based antioxidants).
T – Tomatoes provide the body with lycopene, a carotenoid or plant-based antioxidant that may protect against cancer and heart disease. While ketchup might not qualify as a high-energy health food, it is a source of lycopene so let your kids slather it on!