Active kids need well balanced meals for energy. Follow these basic guidelines to make sure your young athlete(s) are well-fuelled.

Carbohydrates:
Whether your child is a swimmer, a soccer player, a basketball star or a long distance runner, he or she needs extra carbohydrates to fuel the activity. The best types of foods for carbohydrates are fruits, vegetables, rice, bread, cereal and pasta. Without enough carbohydrates, your child may feel tired or sluggish and may not be able train or compete up to par.

Protein:
Young athletes usually do not need to eat more protein than what is recommended in Canada's Food Guide to Healthy Eating. The best sources of protein are lower fat milk products, lean meats, fish, poultry, eggs, peanut butter, tofu, beans, peas and lentils.

Fat:
Fat adds flavour to food and is an essential nutrient for your child's growth. Active children need more calories and can afford to eat moderate amounts of fat.

For a winning diet every day, include:

· At least five servings of whole grains
· At least five servings of vegetables
· At least three servings of milk products
· 2 servings of meat and alternatives

74% of Canadians eat in a hurry because of a busy schedule.