When you commit to including more physical activity in your family’s daily routine, the need for healthy and nutritious food becomes really important. Without a doubt, active kids need calories. The foods you pick to provide those needed calories can make the difference between “bonking” and reaching peak performance.

The best food choices for kids on the go are foods with high nutrient density. The term “high nutrient density” means the food provides vitamins and minerals that fuel the body so it performs at its best. Nutrient dense foods include proteins, calcium, iron enriched foods and whole grains. Foods that are low in nutrient density are food that may be high in calories, but are low in vitamins and minerals. Potato chips, candy, French fries and onion rings would fall into the low nutrient density category. Getting the habit of making better on the go snack options keeps kids fueled for success.

Energy foods for kids on the go include:

  • Crispy Granola Bars
  • A glass of 1% milk
  • A small container of low-fat yogurt
  • A couple slices of cheese
  • A handful of nuts
  • Grilled cheese on wheat bread
  • Popcorn with a small amount of butter
  • Hard boiled eggs
  • Steamed or raw broccoli with a small amount of ranch dressing
  • Dried cranberries or cherries
  • Crispy kale

Active kids also need plenty of water to hydrate the muscles and replenish electrolytes. Be sure to carry water bottles with you and remind kids to take a drink regularly.