High Energy Foods for Little Hong Kongers

I think it’s safe to say that feeding your children the right kind of foods is more difficult today in Hong Kong than it was 50 years ago. Back then, there was at least one stay at home parent. Today, not so much. The fast lifestyle going on in Aberdeen and everywhere else had us change our diets and the diets of our children for the worse. Sweets and fast food are usually the preferred choice of many children, which often results in malnourishment or obesity. Fatigue, tiredness or hyperactivity are all related to the foods your child eats.

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Kids need more nutrients when compared to adults since they grow really fast. If your child is an athlete that has plenty of school and other responsibilities you might want to watch that they eat the right kinds of foods. This way you’ll avoid your child getting too stressed, experience fatigue or lack of concentration during their busy days. So, what are the superfoods little Hong Kongers should be eating?


The importance of fruits in a healthy diet has been highlighted by experts more times than I can count. They are considered superfoods for the simple fact that they are packed with antioxidants along with vitamins and other nutrient properties. They are also an extraordinary approach to fulfill sweet cravings. If your child is not a big fan of fruits try cutting them into smaller pieces or making a colorful fruit salad. You can add some yogurt or milk to that, or make a quick smoothie to fulfill the energy needs of your child.


Carbohydrates are easily and quickly converted to energy. They are an important part of any well balanced diet. But instead of having your child eat simple carbs, like sweets or products with white flour, make sure that they eat whole grains, oats, or sweet potatoes. Simple carbs may give them an energy rush, but it fades quickly and is usually followed by a crash.


Many parents have issues when it comes to integrating vegetables in their children’s diets. I mean, what kid is a salad fan? The key is simply discovering the vegetables your child likes. Carrots, tomatoes and potatoes (not fried) are delicious and packed with nutrients. Once you know what your child likes keep them in sight and available to your children. You can even offer some dipping if your child is more likely to eat the veggies this way.


No proper diet plan goes without protein. Combine them with complex carbs to give your child a long lasting energy boost. Nuts, eggs, fish, legumes and lean meat are an excellent source of energy. Put some hummus on a whole-grain tortilla or cheese with whole grain crackers in your kid’s lunch box and make sure that your child has all the energy it needs.


You might not consider water as ‘food’, but it’s critical that your child intakes plenty of it during the day. Dehydration is often the cause of fatigue and energy loss. Encourage your child to drink water throughout the day, even take little sips when they are not really thirsty. You should aim for 1 to 1.5 liters of water per day. This will enhance the energy level and overall wellbeing of your child.

If your child is an athlete that partakes in activities that last longer than 60 minutes add some bananas and fruit juices to their diet. Children’s bodies are capable of utilizing the sugars from juices giving them more energy for all the activities. If you feel unsure about the proper diet for your child or would like some professional advice on childhood diets and activities, visit us in our studio in Aberdeen, Hong Kong. Our experts will be happy to assist you.