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Eat Right: Healthy foods to improve children’s energy level

“A well-balanced diet can keep one fuelled for as long as four hours”



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Children have a hectic schedule. From attending school to playing and completing homework, and sometimes even taking coaching classes, there is so much on their to-do list! They obviously need a lot of energy and that comes through a good diet that provides them with the required nutrients and power.

Healthy, energy-rich foods will ensure children are not fatigued and are able to complete their tasks. But what are these foods?

Smriti Samuel, junior wing in-charge, Apeejay School, Noida, who also has a diploma in nutrition, recommends eating nuts, seeds, whole grains, fruits, and vegetables. These foods help maintain optimal health and sustain life by regulating heartbeat and body temperature.

Energy-rich foods for children

“We need to optimise children’s daily energy level with complex carbs like oats that help us manage stress and enhance memory,” the teacher advises. “A smoothie of bananas, nutritious barley, and nourishing quinoa, and lentils are the energy powerhouse that replenishes the stores of iron, zinc, manganese.”

Also Read: Eat Right: Is your child refusing to eat veggies? Make them this yummy dish

Apart from these foods, she also recommends adding shrimp, eggs, and yogurt to a child’s diet. “This gives ready-to-use energy by breaking down the simple sugar, lactose, and galactose. These energy-giving food items contain antioxidants and protein. All of them produce energy and deliver it to our body cells,” she explains.

The teacher further adds, “A well-balanced diet can keep one fuelled for as long as four hours. So, another tip is to eat after every four hours to keep a steady flow of energy.”

The nutrition expert also shared a healthy energy-rich recipe that children can eat:

Oats Dosa


Oats – 1 cup

Brown rice – 1/2 cup

Semolina – 1/4 cup


Salt to taste

Pepper to taste


· Ground the oats with brown rice and semolina.

·  Add some herbs, salt, and black pepper to taste.

·  Make a running batter with water and cook a lacy thin and crispy dosa on a hot plate.

Disha Roy Choudhury is a Principal Correspondent at Apeejay Newsroom. She has worked as a journalist at different media organisations. She is also passionate about music and has participated in reality shows.