GUIDELINES TO PROPER NUTRITION
A proper eating program is just as important to an elite athlete’s success as is a training program. Think of your body as a car and food and fluids as the fuel to keep it moving. Top athletes are finely tuned cars that require nothing but high quality fuel to achieve outstanding performances. Putting low quality fuel in your body can lead to poor health and deficient performance.
What are the six food groups for kids? If you can easily answer this question, you're ahead in the nutrition game. But if you're like many parents, you might need some brushing up on your nutritional know-how. That way, instead of forcing kids to eat what you think is good for them; you'll inspire them to make their own good and healthy choices about what they eat. The best way for kids to learn about the food groups is to encourage them to taste, make and be involved in meal preparation. When making menus, you can ask them what kind of fruits and vegetables they like. It's better to focus on the deliciousness of a food rather than going into a lot of detail of how healthy it is.
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Grains
At least half of your children's grain intake should be whole grains, such as oatmeal, whole-wheat bread, brown rice, whole-wheat tortillas, crackers and pasta. Children love grains, but most do not make half their grains whole. Whole grains contain fiber, which is found to be lacking in children. Fiber has a wide variety of benefits including to help keep kids regular and to help keep them full and satisfied after a meal or snack. Simple swaps like changing to whole-grain pasta, whole-grain bread, and whole-wheat couscous can help increase your kiddos' overall fiber intake.
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Fruits
Fruits can be fresh fruit, frozen, canned, dried or freeze-dried. Some examples are apples, bananas, raisins, frozen strawberries, canned peaches and 100-percent fruit juice. Experts recommend choosing frozen fruit without added sugar and fruit canned in its own juices instead of syrup. It's important to recommend a variety of colors from this group so children can get a variety of vitamins, minerals and phytonutrients (plant chemicals that help prevent and fight disease). For example, strawberries contain the phytochemical anthocyanins, a powerful anti-inflammatory antioxidant. In addition, fruits give kids nutrients that many don't get enough of, including fiber and vitamin C.
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Vegetables
Try spinach, peas, carrots, potatoes, lettuce and broccoli. Vegetables can be fresh, canned or frozen. Just like with fruit, fresh, frozen, canned, dried, freeze-dried and 100% juice count as a vegetable. If using canned veggies, make sure they contain little to no sodium. Choosing a colorful variety of veggies is important in order to ensure that kids get a wide variety of nutrients their bodies need for proper growth and development.
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Dairy
Low-fat milk, cheese and yogurt are included in this category. Dairy-free products fortified with calcium may be substituted. The main point of this group is to supply a rich source of calcium. It is recommended that children 2 years and older choose low-fat and nonfat dairy products, including milk, yogurt and cheese. Dairy products contain nine essential nutrients, including calcium, which is a nutrient of concern.
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Protein
Ideally, protein sources should be lean or have "good" fats, such as chicken breast, salmon, tuna, turkey, chickpeas, eggs, peanut butter, edamame, hummus and beef. Protein helps kids grow and develop properly and build muscles says. Choose lean proteins like lean beef and pork, chicken (without the skin), eggs, fish, tofu, beans and lentils.
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Oils
Use oils that come from vegetables, nuts and seeds, as well as soft table spreads made with no hydrogenated oils.
APPLICATION
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Stay hydrated: Your body is made up of more than 50% water and your muscles depend on it to function properly and effectively. A dehydrated body cannot train or compete at its peak. Drink lots of water that your urine is pale lemonade to clear and that you’re urinating frequently daily.
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Fuel up before training: Focus on eating lean proteins, fruits, vegetables and whole grains to ensure that your body is prepared to perform at training. DO NOT GO INTO A TRAINING SESSION ON AN EMPTY TANK. Eat a meal 3-4 hours or a snack 1-2 hours before sessions begin.
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Boost your immune system: Choose foods that are high in antioxidants such as fruits and vegetables to keep your immune system healthy and excrete unwanted sources out of your body during sessions. Choose ore colorful fruits and vegetables such as blueberries, strawberries, oranges, broccoli, asparagus and sweet potatoes.
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Limit the fat intake: Saturated and Trans fats can cause inflammation which is what top class athletes need. Stay away from foods that are processed or fried or high fat meats and choose non-inflammatory, unsaturated fats such as olives, avocados, nuts, seeds and salmon.
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Eat to recover: Choose carbohydrate rich foods with some protein within 30-60 minutes of finishing session(s) to help your body recover faster. Whole grains including bread, pasta, rice and potatoes, fruits and low fat milk and yogurt are good choices after workouts.
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Energy products: Energy bars and drinks should be included in a top athlete’s program but be sure not to abuse the use of these products because they can deter the weight of the body and could replace more essential whole foods. LIMIT THE INTAKE OF THESE PRODUCTS BEFORE, DURING OR IMMEDIATELY AFTER sessions.
