Health & Fitness
HEALTHY SNACKS FOR ACTIVE CHILDREN
Nutrition is essential for good health across all ages and all activity levels, but active kids need that little bit extra to fuel their bodies for growth and development.
Popping some healthy snacks in their lunchbox or having some options on hand for when they come rushing through the door in the afternoon can help provide sustained energy for activities. Today we’ll look at some healthy snack ideas and talk about how to build a healthy snack.
CARBOHYDRATES
Carbohydrates are the body’s main source of fuel. When we eat complex carbohydrates like wholegrains, fruits and legumes, our bodies slowly break these down into sugars to use for energy. Without carbohydrates, we can have trouble focusing, become tired and lethargic and can’t perform exercise as well. Be sure to include a carbohydrate component in your child’s snack to sustain them throughout the day.
PROTEIN
Protein is essential for muscle growth and development, especially for children as their bodies are growing at such a rapid rate. After exercise is a great time to sneak in some extra protein, as it helps our muscles recover and repair. Protein also helps keep us fuller for longer, so it’s a great component of an afternoon snack to keep your kids going until dinner time. Nuts, yoghurt, cheese or lean meats are all great sources of protein.
HEALTHY FATS
Fats aren’t something to shy away from, especially for active kids. They’re a great source of energy and provide essential vitamins and minerals to encourage optimal growth. Healthy fats like oily fish, nuts or avocado help keep us full and also help maintain a healthy heart.
WATER
Water is the best choice to help active kids stay hydrated. Sports drinks and fruit juices are often very high in sugar and can be filling for small tummies, which means they miss out on essential nutrients from wholefoods. Encourage your child to take a water bottle to school and sip on it throughout the day, especially when exercising.
HEALTHY SNACKS
Now we’ve talked about the building blocks of a healthy snack, try some of these ideas for your next afternoon tea:
- apple and peanut butter
- yoghurt and fruit
- fruit smoothie
- zucchini slice
- savoury muffins
- pikelets made from oats, egg and mashed banana, topped with berries and yoghurt
- wholegrain crackers with cheese, tomato and tuna
- wholegrain toast with banana and peanut butter
- homemade mini pizzas – see our recipe for mini sweet potato pizzas!
MINI SWEET POTATO PIZZAS
Serves: 8
Healthy mini pizzas cooling on a wire rack.
INGREDIENTS:
1 large potato, sliced into 1cm-thick rounds
1 large sweet potato, sliced into 1cm-thick rounds
1 teaspoon olive oil
2 garlic cloves, finely chopped
1/2 cup no-added-salt tomato paste
1/2 small red onion, finely sliced
1/2 cup frozen corn kernels
8 small mushrooms, sliced
2 tablespoons chopped fresh flat-leaf parsley
1/2 cup grated reduced-fat mozzarella
16 cherry tomatoes, halved.
METHOD:
Preheat the oven to 200°C. Line a large baking tray with baking paper. Evenly spread potato and sweet potato slices in a single layer on tray (don’t use pointy ends). Drizzle with olive oil. Place slices in the oven and cook for 15 minutes until the potatoes start to soften. Remove and set aside to cool slightly.
Meanwhile, combine garlic and tomato paste in a bowl.
When potato bases are cool enough to handle, dollop a teaspoonful of tomato paste on each one, spreading evenly with back of the spoon. Layer onion, corn and mushrooms. Sprinkle over herbs and cheese. Finish mini pizzas with tomato halves.
Return to oven and cook for another 12 minutes, or until the cheese is melted and the bases are cooked through. Serve pizzas warm or at room temperature.
The Best 15 Minute Beginner Workout-No Equipment Required
You may have seen a number of these exercise videos in some of the SeeSaw Activities posted for your son/daughter in PE during Home Learning. Many of these, including the ones linked below, are freely available on the net. Both of the ones provided below are quite easy for both adults and children. Seeing family groups working out together during lockdowns was certainly one of the most heart-pleasing things that I have ever seen in my career.
The Best 15-Minute Beginner Workout — No Equipment Needed | Class FitSugar - YouTube
Strength training is key to living a fit life, and we are here to help you master the fundamentals. This is a 15-minute workout we designed for beginners, but anyone will benefit from this full-body sweat session. We will teach you the moves and the modifications you need to build strength and great form. Best of all, you don't need any fancy equipment for this workout, just a sturdy chair. Press play, and let's get started!
About POPSUGAR Fitness
POPSUGAR Fitness offers fresh fitness tutorials, workouts, and exercises that will help you on your road to healthy living, weight loss, and stress relief. Check out Class FitSugar, our do-it-along-with-us real-time workout show hosted by Anna Renderer who will inspire you to sweat alongside fitness experts and Hollywood’s hottest celebrity trainers. Class FitSugar regularly covers the most buzzed-about workout classes and trends, including the Victoria's Secret workout, Tabata, P90X, Bar Method, and more.
Story Hive Yoga for Kids
About Story Hive Yoga
Instructor Sophia Khan and two kid-sized helpers lead children through an energizing full-length yoga class. Like most kids yoga videos, Sophia gives thorough and playful instructions to keep kids engaged and help them understand the concepts. But this video is structured more like a traditional yoga class, with breathing exercises, setting an intention, warming up, and cooling down. Bold illustrations add extra fun for children without becoming too cartoonish. This video is a little more playful than the Alissa Kepas one.
(This class is good for older kids who have the patience and attention span for a full 30-minute yoga class. bout Story Hive Yoga)