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What Should A Physically Active Child Eat In A Day



Your physically active child has nutritional needs that need to be met. And this short guide will help you figure out what they should eat to meet those needs and to also stay healthy and hydrated while remaining active and growing their strength. If they take part in strenuous or all-day competitive activities that last over one hour, you will have to make sure that they consume extra food so as meet their higher energy demands.  Even if they attend daycare centres that offer the best childcare in Sydney, this is an aspect you cannot afford to ignore. Always find out from the facility how they go about it. 


Here's what top dietitians and nutritionists in Australia recommend: 


1.  Healthy & Filling Breakfast 


Breakfast is the essential first meal that will help your child keep his/her cool all through playtime. Dietitians recommend that such a meal should be rich in protein, fibre, minerals and lots of vitamins as these are the nutrients your children need to stay energised and well-nourished. 


A bowl of low sugar, fibre rich whole-grain cereal served with a glass of nonfat milk or berries and bananas would be great for a start as they all have the important nutrients your kid needs to get off on the right foot.  


Other breakfast ideas  you might want to consider include:


bread and butter

yoghurt served with pureed fruit

a glass of milk with toast and poached/scrambled eggs

bacon and egg muffins

Honey porridge, banana and yoghurt


2. Protein-rich Foods After Practice


Protein is the nutritional component tasked with building and repairing muscles and also supporting growth. Your child definitely needs enough of it spread throughout the day. Be careful not to exceed the limits recommended by dietitians as this could lead to calcium loss and/or dehydration. 


Fish, poultry, beans, soy products, nuts, are some of the protein-rich diets you should consider serving your little one. 


Top providers of child care in North Ryde and other suburbs understand that such meals are just as important to the rest of the kids as they are to physically active ones. That is why they always serve them to every other kid in their facility as well. 


3. Foods Rich in Minerals & Vitamins


Kids who take part in physically draining activities need to be fed meals rich in minerals, especially calcium, iron and potassium.   


Calcium helps to strengthen their bones thus reducing the likelihood of stress fractures occurring. It also helps in transmitting nerve impulses and contraction of muscles. Examples of foods rich in calcium include green veggies like broccoli, yoghurt, cheese, milk and other dairy products low in fat. 


Iron, on the other hand, facilitates the transportation of oxygen to the body parts in need of it. Some of the foods rich in this include eggs, chicken, dried fruits, fortified whole grains, and lean meat. 


4. Carbos For Energy 


For great recovery during practice or play, diets rich in carbs should be your go-to option. Such meals will give your child the fuel they need to carry on comfortably with play. 


Unprofessional caregivers who barely consider such aspects have been a threat to childcare in Macquarie Park and even other suburbs.  So, if your child attends daycare, always find out if the caregiver understands this part of the play.


When looking for carbs, dietitians recommend that you go for crackers, potatoes,  whole grain foods such as brown rice, fruits and veggies, whole-wheat pasta, cereal, whole-grain bread, and the like. 


Flavoured milk that is low in fat is another great diet you should consider. That's because it contains more carbs than proteins, making it the ideal meal for an active child recovering from intense practice or physical activity.


5.  Fluids 


Dehydration is one of the biggest enemies of good physical performance. That's because it affects one's strength, coordination, energy and can even result in heart-related complications. 


So, have your kids drink plain water and other healthy fluids such as low-fat milk early in their day and at short intervals, say 20-25 minutes during play. Ensure they also drink enough of it after the physical activities so as to replace that which they lost via sweat. 


If they engage in more physically-draining activities or those that last over an hour, you might want to consider the sports drinks as they not only supply energy but also restore the electrolytes lost through sweat. 


Hopefully, this guide will help you give your kid the solid foundation they need to be at their best during play. On top of that, you will be assisting them to grow up in a healthy way. If they attend a daycare centre, look at the curriculum and meal plans to be sure that your child is in safe hands and receiving the best childcare in Sydney.  

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