RSS

Nutrition for Active Kids

20 Oct

Children who are growing and playing sport have a significant increase in nutrient requirements. If your young athlete is well-nourished, they will be able to play better, for longer and stay mentally alert.

An active child who is not getting enough total energy may feel tired and struggle to maintain their enjoyment in sport.

As a parent, pay attention to these six guidelines, which will help your child make good choices when it comes to healthy eating and activity:

  • Use breakfast to jump start a healthy day . Breakfast is the body’s early morning refuelling start. After eight to twelve hours without food, your child’s body will need to replenish his/her energy levels. An ideal daily breakfast consists of fruit or fruit juice, a dairy product, cereals and bread.
  • Eat dairy daily. Calcium is the most important mineral for bone formation. If your child’s diet is lacking in calcium, the body will withdraw calcium from bone deposits to use for the normal functioning of nerve and muscle cells. Too many withdrawals will negatively influence bone density later in life. Childhood is the time to build peak bone mass. Encourage your child to eat at least three dairy serves each day to meet their calcium needs. One serve is equal to one cup of milk, two slices of cheese or one tub of yogurt.
  • Snack morning and afternoon. Kids constantly on the go need to eat ‘little and often’ to keep ‘topping up’ their energy levels. Regular snacks are just as important as main meals in ensuring good energy and nutrient intake. Plain or flavoured milk, yogurt, fruit, breakfast cereals and muesli bars are all nutritious snack choices.
  • Focus on lunch and dinner. These major meals should provide protein (essential for growth), and carbohydrate for energy. Protein-rich foods include lean meat, poultry, seafood, eggs, dairy products and legumes. Good sources of carbohydrate include breads, cereals, fruit, starchy vegetables and legumes.
  • Drink a lot. Children are not able to regulate their body temperatures as well as adults. Water and sports drinks are the best choices just before, during and after sports. Sports drinks have the added benefit of:
  • Providing carbohydrate for muscle energy;
  • A pleasant taste, which encourages children to drink more;
  • Electrolytes (e.g. sodium), which help with fluid replacement after exercise.

Eat a variety
Encourage your child to choose a variety of foods from the core food groups:

  • Breads, cereals and other grain foods
  • Vegetables
  • Fruit
  • Milk, yogurt and cheese

Meat, fish, poultry, eggs and legumes to ensure an adequate intake of all the essential nutrients.

Source: http://health.ninemsn.com.au/family/familyhealth/689799/sports-nutrition-for-active-kids

About these ads
 
2 Comments

Posted by on October 20, 2011 in Children, Diet, Food, Health, Nutrition

 

Tags: , , , , , , , , , , , ,

2 responses to “Nutrition for Active Kids

  1. Eryn Wong

    October 20, 2011 at 2:42 pm

    Good sharing! And I think Iron is pretty important too :)

     

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

 
Follow

Get every new post delivered to your Inbox.

Join 31 other followers

%d bloggers like this: