If you’ve ever watched children run around a playground, you know how natural it is for them to be active. Growing bodies and minds need physical activity to develop. They also need good food to fuel all this motion and growth.

As children and teens head back to school and participate in fall sports, it’s a good time to consider your family’s eating habits. The following rules of thumb will help keep kids healthy and growing strong.

Rule #1: Hydrate Well

Visit with a Nutritionist

To learn more about Family Medicine Services or Nutrition Counseling at Prowers Medical Center, or to schedule an appointment, call 719-336-6767 or visit prowersmedical.com

Did you know that the water your cells use to function takes up half your body weight? Active young people need lots of water to keep up with their bodies’ needs.

“Hydration is the foundation,” said Prowers Medical Center Registered Dietitian John Ruibal. “Without it, the rest of the rules don’t work well.”

Encourage children to make a habit of drinking water regularly throughout the day. Carrying a water bottle is a good way to accomplish this. If they’re playing hard, they should drink water before, during and after the activity.

“Sports drinks aren’t necessary unless a child is physically active at high levels for more than an hour,” said Ruibal. “They get the calories and electrolytes they need from the food they eat. And energy drinks are never good. They contain far too much caffeine. To stay hydrated, water is best.”

Rule #2:  Aim for Three Good Meals

Meals made with simple, whole foods at home deliver the best nutrition to growing bodies. Whole foods are the basics—things like fresh vegetables and fruits, beans, whole grains and unprocessed meats. For example, a tomato is a whole food, but canned tomato soup—which often contains unhealthy ingredients like high-fructose corn syrup and way too much salt—is processed food.

“Look for fresh whole foods first,” Ruibal said. “Frozen is the second choice. It’s true that fresh foods can be more expensive, but if you buy the fresh fruits, vegetables and healthy cuts of meat that are on sale each week, you can prepare nutritious meals at home very cost-effectively.”

Children should eat some protein as well as quality carbohydrates (vegetables, fruits, whole grains) at breakfast, lunch and dinner.

“Protein is like mortar in the bricks of your muscles,” Ruibal said. “During vigorous exercise, muscles get microscopic tears, and the protein in the food you eat is what repairs and rebuilds those muscles every day.”

Rule #3: Snack Smart

In addition to three good meals, active kids need snacks to keep their energy up. After school is a good time for a healthy snack containing both carbohydrates and protein. Peanut butter on a bagel or a piece of bread is a good example or peanut butter with a banana.  Ruibal also recommends a cup of yogurt or a handful of nuts and dried fruit.

For kids involved in after-school sports, having that snack before practice will help them stay fueled for the extra activity. After practice or a game, they also need an additional snack to replenish their blood sugar and repair their muscles. The same is true for kids who simply play outside or ride their bikes after school or on weekends.

“Immediately after intense exercise is the one time it’s OK to have something sweet for a snack,” Ruibal said. “Chocolate milk, for instance, contains sugar but also protein. That’s a good combination after activity. A homemade cookie or piece of cake, with milk for protein, would also work. Beef jerky and a sports drink is also a good combination.”

In general, Ruibal recommends staying away from processed foods. They contain unneeded, empty calories plus too much sugar, fat, salt and artificial ingredients. Most of the shelf-stable snack foods you find in the middle aisles of the grocery store are highly processed.