Energy In: Energy Out Healthy Snacks and Drinks for Active Kids

1. Energy In: Energy Out Healthy Snacks and Drinks for Active Kids

2. What you will learn today Important things to be healthy: • Eating breakfast • Keeping your body active • Choosing healthy snacks • Drinking water

3. Energy In Energy Out Energy In Food and drink gives energy and nutrients we need to: • Grow • Be active • Power the brain Energy Out Bodily functions physical activity

4. Energy out - Physical activity • It can help you to concentrate and do better at school Being active is really important for your health • It’s good for your bones, heart, muscles and skin • It can make you feel happy All types of activity count!

5. How to prepare for an active day Step 1: Healthy breakfast Step 2: Healthy snacks Step 3: Healthy hydration

6. Step 1: Eat Breakfast Have you had breakfast today? • Most important meal of the day • Gives our body energy to wake up in the morning • Helps us to concentrate at school • Stops us feeling hungry before lunch • Stops us from unhealthy snacking • Stops us feeling tired and moody

7. Step 2: Healthy snacks Being active can make you hungry, so you need to: • Top up your energy level • Eat something which has lots of nutrients, to help your body to grow and be healthy

8. Step 2: Healthy Snacks Fresh fruit – apple, banana, orange, melon, grapes Cereal bars Dried fruit, unsalted nuts* and seeds Chocolate & sweets, fruit bar Cakes, biscuits & muffins Fruit bread, currant bun, or bagel Crisps Plain popcorn *Be aware of nut allergies

9. Step 3: Healthy drinks • If you want to be healthy it’s important to stay hydrated too and not get thirsty - Dehydration slows your body down - So you don’t concentrate properly in class - Or perform at your best when you’re playing games or doing sport • How much should you drink each day?

10. Don’t get thirsty! Remember: When you’re active your body loses more water so you need to drink more • Don’t wait until you feel thirsty • Drink before, during and after physical activity • Milk is a great natural sports drink • Water is the best drink to keep you hydrated • Get a water bottle and keep drinking throughout the day

11. Which drinks are best? Rehydrate and provide nutrients Squash and fruit juice drinks Water - best drink Low-fat milk – a natural sports drink, rehydrates and provides nutrients (protein, minerals & vitamins) Fizzy drinks like cola, reduced- sugar and low-calorie drinks Energy drinks and sport drinks are unsuitable for children (<18 years) – high in sugar & caffeine and sugar Pure fruit juice – naturally high in sugar and acidic can cause tooth decay. One small (150mls) glass a day is enough

12. Checklist If you’ve got an active day ahead don’t forget to: • Eat a healthy breakfast • Pack a water bottle and a healthy snack • Drink water throughout the day • Have a drink before, during and after activity