Have you ever felt hungry after running, swimming, riding a bike, or playing outside? Your body uses energy all day long. Just like cars need fuel to move, your body needs healthy foods to help you learn, move, and play.

Different foods help your body in different ways. Fruits and vegetables contain nutrients that help support your growing body. Foods like whole grains, beans, eggs, yogurt, nuts, and proteins help give you energy and strength for busy days. Drinking water is important too because your body needs water to stay cool and hydrated while you play.

Eating healthy foods can also help you focus better in school. A balanced breakfast or lunch can help your brain stay alert during reading, math, science, and other classroom activities. Healthy snacks can help keep your energy steady throughout the day instead of making you feel extra tired.

Your body needs energy for all kinds of fun activities. Running at recess, kicking a soccer ball, dancing, climbing, skating, swimming, and gardening all use muscles that need fuel from healthy foods. Even helping carry supplies, walking outside, or playing tag uses energy from the foods you eat.

Healthy eating does not mean every meal has to be perfect. It means giving your body a variety of foods that help you grow, think, move, and stay active. Colorful fruits, crunchy vegetables, proteins, whole grains, and water all work together to help you feel strong and ready for fun each day.

Try It!

Think about your favorite activity. Maybe you love soccer, gymnastics, biking, basketball, dancing, swimming, or playing outside with friends. Now think about what foods help you feel energized before or after that activity.

With the help of an adult, build your own “energy plate” or snack using different healthy foods. You could include:

• Fruit like apples, bananas, berries, or oranges
• Vegetables like cucumbers, carrots, or bell peppers
• Protein foods like yogurt, cheese, eggs, nuts, or beans
• Whole grains like toast, crackers, rice, or oatmeal
• Water to help your body stay hydrated

After eating, pay attention to how your body feels during playtime, sports, or schoolwork. Do you feel focused, strong, energized, or ready to move?

You can even make a chart during the week and write down healthy foods that help you feel your best for learning, sports, and outdoor adventures!