Taming 'Hangry' in Active Kids

Simple strategies to keep active kids energised

Active kids are constantly on the move, have small stomachs, and often have short attention spans, making it tricky to ensure they get enough nutrition. It’s all about offering the right foods at the right time, in a way that keeps them engaged.

Active kids need energy not only for growth but also for their physical activities. This energy should come from nutrient-rich foods, not just 'empty calories.'

Make every snack count by opting for nutrient-dense options like whole grain breads and cereals, fruits, vegetables, legumes, nuts, fish, and lean meats. A little preparation in advance can go a long way in ensuring your child gets the nourishment they need to stay energised and healthy.

Finger food

Bite-sized snacks are perfect for on-the-go moments – easy to pack, and quick to eat while in the car or waiting between activities.

If kids can grab it with their hands and eat it in one bite, they’re more likely to enjoy it. Give these a try:

• Mini homemade sausage rolls, quiches, or frittatas
  
• Sushi hand rolls (filled with vegetables, avocado, or lean protein like tuna or chicken)
• Finger sandwiches (whole grain bread with fillings like lean turkey, cheese, or hummus)
• Bite-sized cold meats or leftovers (e.g., baked chicken, baked tofu, or breaded chicken tenders)
• Vegetable sticks (carrot, cucumber, capsicum) or cold, cooked veggies like broccoli, and cherry tomatoes
• Easy-to-eat fruits (watermelon wedges, apple slices, peeled orange segments, banana halves, grapes, mixed berries)
• Plain boiled pasta (serve cold, toss in a little olive oil or pesto for added flavor)
• Cheese and whole grain crackers or muesli bars (opt for low-sugar versions)
• Yoghurt tubs (choose plain or Greek yogurt with optional fruit or honey toppings)
• Mini muffins (made with whole grains and hidden veggies like carrot or zucchini)
• Dried fruits, nuts, and seeds (like a DIY trail mix)
• Crispy baked chickpeas (seasoned and crunchy, a healthy alternative to chips)

Veggies

Offer cut-up vegetables as a snack on the way home. If they’re truly hungry, they'll eat them! Then, serve the rest of the meal once you’re home. For example, if it’s meat and three veggies, offer two veggies first, and save the last veggie and meat for when you’re sitting down at the table.

If vegetables are a challenge, try sneaking them into homemade meals. You can finely chop or puree veggies into sauces for lasagna or pasta, or blend them into sausage rolls, quiches, and frittatas. This way, they’ll get their veggies without the fuss.

Smoothies

Smoothies are quick, portable, and a great way to pack in extra nutrients. Whether you use milk or fruit as the base, smoothies provide hydration along with essential carbohydrates and some protein.

Boost the protein content by adding ingredients like cashews, almonds, silken tofu, or a scoop of milk powder. Seasonal fruits not only offer natural sweetness and carbs but also a good dose of fiber. For an extra nutrient kick, try adding chopped raw beetroot for fiber and vibrant color. A squeeze of lime and a frozen banana will enhance both the sweetness and texture.