Diet Plan: Healthy Foods to Consider for Your Physically Active Child 

As parents, all we want is for our children to grow up healthy and without any life-threatening health issues. This is especially the case for athletic or physically active kids who are growing up with a passion for a certain kind of sport since you will essentially become a health coach and help people achieve their fitness goals. And as a coach and a parent, it is our duty that we see to it that our children maintain their bodies. 

For this, kids need to have good meal plans and you should consider healthy foods for your physically active kid. If you are unsure what such a diet may contain, just go through the list below!

1. Yogurt is a Must

Children benefit a lot when their daily dose of calcium and other necessary nutrients comes from a delightful meal. Adding a bit of yogurt will ensure just that and also make sure that their bones are strong and reinforced. 

Yogurt is a must for kids participating in sports as it helps with building your physical body. Moreover, yogurt is good even for adults as the more you eat, the stronger your body will be.

If your child doesn’t prefer yogurt, you can swap it with almonds and green vegetables too. Furthermore, if your kid really wants to be an athlete, kids’ protein powder can ensure that your child gets enough protein, which is a vital nutrient for athletic children. 

Lastly, the yogurt you give them should be rich in calcium and protein. A low or zero percentage of artificial flavors or unnecessary amounts of sugar in the yogurt will only do their body harm, and ruin their physique quickly.

2. Lots Of Meat

You probably noticed that athletes may have a diet consisting of a very high amount of meat. This is because meat is rich in nutrients such as protein that the body requires and helps it become stronger.

Training for sports can tire out your kid and a good meal that consists of lots of protein will satisfy their taste buds while also building their body.

In contrast, if your kid is constantly tired then there might be low levels of iron in their body which might be the source of their downfall. Luckily, meat offers all kinds of nutrients, even including iron, that will help your kid move forward.

Additionally, if you have a vegan or vegetarian child, then provide them the protein and iron they need from beans, tofu, fortified grains, etc. Consider these healthy foods for your physically active kid and you will be raising a champion in no time!

There is, however, a need to regulate just how much of these nutrients your kids are getting. Too much or too less is just going to make them weaker and make life a lot harder for them especially since they will lack stamina if they do not get the right nutrients from healthy sources.

Research on how much iron your kid needs based on their age. In addition, you should also keep in mind that the training programs or other activities your son or daughter takes part in will also determine how much iron or protein they need.

3. Eggs Have Valuable Nutrients

When playing a sport or working out at the gym, your muscles tend to grow but they need rest and the right nutrients for repairs as well. Eggs are a great source of vitamins and nutrients, some of which are vitamin D, iron, and calcium as well.

Nothing beats a boiled egg when it comes to a quick snack that can help athletes build up strength and stamina. Just boil eggs and add them to your child’s regular meals and you will be sure to see the benefits. Boiled eggs need little time to prepare, just boil and peel the outer layer and they are ready to eat!

A scrambled egg is also a good option if the boiled egg is too dull for your kid and there are so many other healthy dishes involving eggs that you can make. 

Although eggs are cheap healthy meals, you shouldn’t be afraid to add them to your different recipes as eggs are known to be always good for humans whether it tastes good or not. This will also give your kid some variety when eating and will keep them away from getting bored with their food.

4. Water Is the Most Important

With all the training and exercise, any human is bound to be exhausted and drenched in sweat. This also dehydrates you, so your throat becomes dry and the only thing in your mind will be to have a glass of water. 

We, humans, are known for being 75% water, so it’s no surprise that we need to keep drinking, especially when we are physically active. The same is true for your physically active child. 

Now, you might be thinking, that since water is so important, why not make them drink some energy drinks so that they get more benefits? The problem here is that these drinks contain undesirable substances such as excess sugar and calories. Thus, the smart choice is to make them drink tons of water throughout the day. After all, water is essentially the fuel for human bodies.

You should keep your bottles ready for when they are resting after practice or a match so that they can drink up and be ready for the next round. After they are done for the day, don’t let them be lethargic and go straight to bed, instead make them eat their meal and make them drink a few glasses of water so that they can be fully recharged for the next day.

5. Healthy Green Snacks

For us humans, we need to take good care of ourselves regardless of what task we need to do, whether it be running a business or playing competitive sports. This means getting enough sleep, exercise, and maintaining a balanced diet and proper mealtimes. Sometimes we get hungry but not enough to eat a whole meal. Instead, we like to munch on things like popcorn or other processed foods. 

This is not good as mentioned before, so why not switch to some greener substitutes? Carrots, Guacamole, whole-grain cereal, or even a sandwich with the right ingredients will be the perfect snack for your kids and help them stay in shape.

Although your kids may not prefer veggies, a carrot does much more for our bodies than a chocolate bar can. Sunflower seeds, for example, are a great snack for your kids as it is easy to take around and eat whenever you need them. It can also help with indigestion!

Furthermore, fruits and vegetables are famous for how healthy they are and that is why you should consider these healthy foods for your physically active kid. Sweet potatoes, papaya, and carrot are all great green ingredients to add to your kids’ diet plan so that they receive all the vitamins and grow up as healthy as possible. Different veggies and fruits can provide you with different nutrients so make sure to mix them up.

5. Peanut Butter is Actually Good For Active Kids

Assuming that your kids do not have an allergy, peanut butter is among the best delicacies that you should consider for your physically active child. It might seem wrong due to the fat but don’t worry as these are unsaturated sugar.

Plus, when working out or training so much, your child is going to need good fats to recharge your energy. 

For instance, peanut butter is great for a quick pregame sandwich, and a post-game recovery snack as well. Just be sure not to pick the brands that use undesirable ingredients such as high quantities of sugar. 


As a parent, you need to know that your kids look up to you and imitate you. Hence, you should also try to be healthy as it will inspire your kids to be healthy as well. There are tons of options apart from the ones we’ve talked about above. But these are the ones that can get you started on the right track. 

So now that you know the healthiest foods to support your physically active child, you should incorporate them into their diet as well as yours. Good luck!

Rachel Bartee

Rachel Bartee is a blogger and freelance writer dreaming of a tour round the world to write a story of her greatest life adventure. For the time being, she feels inspired by her daily yoga sessions and studies Interpersonal Relationships.