Fuel to Move: A Smart Guide to Nutrition for Active Families
As a wellness educator and coach who works closely with mothers and their children, I see the daily hustle families face trying to juggle full schedules, growing bodies, and the desire to live well. Whether your child is gearing up for a big game, dance class, or just a long school day, how they fuel up matters.
Let’s explore how to make food and hydration choices that support energy, focus, and strength—without adding stress to your plate.Understanding the Power of Food
Think of food as more than just sustenance—it's the fuel that powers our bodies and minds. By making intentional choices, we can enhance our energy, focus, and resilience.
Food is More Than Just a Meal
Food isn’t just something to keep us full—it’s fuel. When we treat it that way, our choices start to feel more intentional. Helping your kids understand how different foods affect their bodies can be empowering for the whole family.
Meet the Macronutrients:
Our bodies rely on three primary macronutrients:
Carbohydrates: These are our main energy source. Incorporate fruits, whole grains, and vegetables like sweet potatoes and oats.
Proteins: Essential for building and repairing tissues. Include lean meats, beans, eggs, and nuts in your meals.
Fats: Support cell function and energy. Opt for healthy fats from avocados, seeds, and olive oil.
Easy Hydration Hacks
Staying hydrated is crucial, especially for active individuals. Aim to drink half your body weight in ounces daily. For instance, if you weigh 150 lbs, target 75 ounces of water each day.
Tips to Boost Hydration:
Let kids choose their own fun water bottles.
Infuse water with natural flavors like lemon, cucumber, or berries.
Offer herbal teas such as mint or rooibos as alternatives.
Replace sugary drinks with coconut water for natural electrolytes.
Pre- and Post-Activity Nutrition
Before Activity: Focus on hydration and easily digestible carbs.
Water or coconut water with a banana
Watermelon or grapes
Smoothie with banana, berries, and water
After Activity: Replenish with proteins and carbs.
Grilled chicken with orange slices
Hard-boiled eggs with grapes
Tuna salad with rice cakes
Hummus with pita and watermelon
Decoding Food Labels
Navigating food labels can be tricky. Remember, the front is for marketing; the back holds the facts.
Watch Out For:
Added sugars (look for ingredients ending in "-ose" like sucrose or glucose)
Artificial sweeteners such as sucralose, aspartame, and Ace-K
Pro Tip: The healthiest foods often don't have labels—think fresh fruits and vegetables.
Smart Snack Swaps
Making small changes can lead to significant health benefits.
Instead of fruit snacks, try dried fruits without added sugars.
Swap sports drinks for water with a splash of lemon or coconut water.
Replace chips with popcorn, roasted chickpeas, or homemade trail mix.
Final Thoughts
You don’t have to overhaul everything overnight. Every better choice adds up—and I’m here to help you and your family take small, sustainable steps toward feeling your best. Whether I’m speaking at schools, coaching moms, or sharing resources online, I’m committed to helping families fuel their lives with intention.
