My son, Tarun, came home huffing and puffing one day and complaining of fatigue. I thought he must have had a tiring day at school but this continued for a few more days. Given his unhealthy eating habits and lack of exercise when he’s at home, it was no surprise that he was running low on stamina. So, I sat him down one day and explained to him why he has been feeling so tired and that we can boost his stamina by including a few healthy foods in his diet. It was no easy task to convince him but we finally decided on these 7 foods to build his stamina.
1. Dry fruits
Dry fruits are great alternatives to refined sugars and are packed with many essential nutrients too. Almonds, resins, cashews, walnuts, dates, etc. are rich in fatty acids and vitamins which help maintain an energetic and healthy body. The omega-3 fatty acids give energy and help boost stamina.
I usually soak the dry fruits in water overnight and give it to my son in the morning. This helps absorb the nutrients quicker. You can also grind dates and a few other dry fruits of your choice along with crystallised sugar to make a dry-fruit powder. You can serve it with ghee.
2. Sweet Pumpkin
Sweet Pumpkins are rich in vitamin A, proteins, magnesium, copper, zinc, and manganese among others. The fruit is also rich in fibre and has a low caloric value. Pumpkins make the body fitter and increase stamina.
You can prepare many dishes with pumpkin. What I do is steam the pumpkin in a cooker, mash it and serve it with honey.
3. Apples
Apples are known for the many great minerals they contain such as vitamins, iron, and soluble fibre. The fibre keeps you energised for longer and makes you feel full too. The iron content increases the haemoglobin supplied to the blood which increases the oxygen in muscles, thereby building stamina.
4. Eggs
Eggs are highly nutritious and hence helps keep the energy high. Eggs contain protein, vitamins, minerals, and antioxidants.
I usually give my son two boiled eggs in the evening or scramble two eggs and serve it with some bread toast.
5. Leafy greens
Leafy greens are very high in fibre and have high vitamin C content along with other micronutrients. The fibre helps regulate blood sugar levels and the Vitamin C boosts stamina.
Feeding my son leafy greens is the hardest task. I occasionally prepare a green leafy salad and serve it along with dinner.
6. Sweet Potato
Sweet potatoes have high fibre content, carbohydrates and manganese. Thanks to the fibre and carbs, it is digested at a slow pace – resulting in a stable supply of energy. The manganese helps breakdown the nutrients to release energy.
There are several delicious sweet potato dishes that my son loves. So, I need not worry about including this in his diet.
7. Banana
Bananas are one of the superfoods chosen by athletes as they are a good source of energy. The vitamin B6, carbohydrates, and potassium present in bananas all boost energy levels in the body.
The best time of the day to have fruits is in the morning so I give my son a banana in a couple of days.
Do you know of any other stamina food that kids would eat? Do let me know in the comments section.
